80/20 Running
5 Reasons to be using “80/20” Running: The Science Behind It
Introduction
Are you a runner looking to improve your performance, increase endurance, and prevent overuse injuries? If so, you may have come across the concept of "80/20 running." This training approach has gained popularity among athletes and coaches for its effectiveness in optimizing running performance while minimizing the risk of burnout and injury. In this blog post, we'll explore what 80/20 running is, the science behind it, and how you can implement it to become a better runner. While not a new concept, the “80/20” name is a more recent moniker.
Understanding the 80/20 Principle
The idea is to maximize our aerobic potential. This means that 80% of your training should be at a low intensity, while only 20% should be at a high intensity. This distribution may seem counterintuitive to some, especially those who believe that pushing themselves to the limit every time they lace up their running shoes is the key to improvement. However, training is not about “no pain, no gain”, and there is solid scientific reasoning behind the 80/20 approach. Here are 5 reasons you should be following this general concept:
1. Aerobic vs. Anaerobic Training
The primary reason behind the 80/20 distribution is the distinction between aerobic and anaerobic training. Aerobic exercise relies on the presence of oxygen to fuel your muscles and can be sustained for extended periods. Anaerobic exercise, on the other hand, involves intense bursts of effort and relies on stored energy sources in the absence of sufficient oxygen. When you run at a low to moderate intensity (the 80% portion), you primarily engage your aerobic system. This builds your endurance base and improves your body's ability to use oxygen efficiently.
2. Avoiding Overtraining
The 80/20 approach helps prevent overtraining and overuse injuries. Constantly pushing your body to its limits with high-intensity workouts increases the risk of burnout, stress fractures, and other injuries. By dedicating the majority of your training time to low-intensity runs, you give your body a chance to recover and adapt.
3. Enhanced Fatigue Resistance
Engaging your aerobic system during low-intensity runs enhances your fatigue resistance. You'll be able to run longer and recover faster between high-intensity sessions. This is critical for long-distance runners, triathletes, and anyone looking to improve their overall running performance.
4. Sustainable Progress
The 80/20 approach is sustainable over the long term. Instead of experiencing quick gains followed by plateaus or declines, you'll see gradual and steady improvements in your running performance. This makes it an ideal strategy for those who want to continue running and competing for years to come.
5. Increased Speed
When you go easy most days, it allows you to go harder, and faster, during the high-intensity sessions. The 20% of our running that should be hard, should also be fast. Increasing your speed means going faster during these harder, higher-intensity workouts.
Implementing 80/20 Running
To start implementing the 80/20 running principle, follow these steps:
1. Determine Your Training Zones: Calculate your aerobic (low-intensity) and anaerobic (high-intensity) training zones based on your current fitness level. This can be done using heart rate zones or perceived effort.
2. Allocate Your Training Time: Aim for roughly 80% of your weekly training volume to be at a low-intensity level and the remaining 20% at a high-intensity level. This could translate to four easy-paced runs for every one high-intensity session.
3. Monitor Progress: Keep a training log to track your workouts, heart rate, perceived effort, and performance. Adjust your training zones and ratios as your fitness improves.
4. Be Patient: The benefits of 80/20 running may not be immediately apparent, but with time, you'll notice improvements in endurance, speed, and overall running performance.
Conclusion
80/20 running is a scientifically supported approach to training that can help you become a more efficient, injury-resistant, and faster runner. By embracing the balance between low-intensity and high-intensity workouts, you'll tap into your body's full potential and experience sustainable progress in your running journey. Remember, success in running often comes from a patient and balanced approach, and the 80/20 principle is a valuable tool to help you achieve your goals while minimizing the risk of burnout and injury.
