The Soggy Sock: The Key to Aerobic Development

Written by Dr. Christina Schultz, DPT · meet Dr. Schultz

Much of your development as a runner is not done during flashy speed workouts, or tempo days. As much as I love for runners to strength train, that’s not the key piece I’m talking about either.

It’s during “easy” runs.

Consistent, Relaxed Runs at an Aerobic Pace Are Where You Should Live Roughly 80% of the Time

Boring, I know. But keeping your runs at this lower level is the best way to build a solid base and improve over time.

There are 2 reasons this is the case.

1. We Are Developing Aerobic Efficiency Here

The more efficient we are at utilizing aerobic energy systems, the longer we can depend on them before switching over to more limited fast burning anaerobic sources.

Once your body begins to depend on anaerobic sources, it’s only a matter of time until you bonk.

The more time you spend in this zone you’ll soon see the FASTER you can run in this zone.

Depending on aerobic energy sources at a higher velocity means that you are at a higher velocity when you begin switching to anaerobic source…

AKA you can run faster without bonking.

2. “Easy” Runs More Often Allow You to Be Better Rested and Prepare You for Harder Workout Days

This means you have more in the well to pull from and can have more successful workouts leading to better adaptations.

This also means you can pull from the well with less risk of injury because your acute-to-chronic workload ratio has decreased.

Remember

Be patient because building an aerobic base takes time but if you stay in that zone 2 range 80% of the time you will see it pay off.