Being active is the best thing one can do to improve their health and reduce the risk of chronic disease.
Being active and regularly exercising keeps your body agile and capable of performing everyday tasks, like carrying heavy grocery bags into the house, cleaning the fans, and chasing after the kids (or grandkids), no matter your age. Meanwhile, the effects of lack of exercise may be serious and could include weight gain, poor cardiovascular health and weakened bones, which makes exercising all the more important.
A little lesser-known fact about exercise is that it has two forms: aerobic and anaerobic.
Aerobic exercise involves sustained physical activity that uses oxygen to produce energy over time. Examples include running and swimming.
Anaerobic exercise involves short, intense activity that relies on energy sources stored in the muscles without oxygen. Examples include weightlifting and jumping exercises.
If you read that closely, you’ll have noticed that ‘running’ comes under aerobic exercise. But did you know that there’s also anaerobic running that’s getting popular these days? But what makes an aerobic exercise anaerobic, and what makes it good?
In this blog, we will explore anaerobic running and learn more about it and the benefits it might offer you if you add it to your regimen!
Table of Contents
- What Is Anaerobic Running?
- Is Anaerobic Running Good For You? 7 Benefits Of Anaerobic Running
- Is The 5 KM Run Aerobic or Anaerobic?
- How Long Is An Anaerobic Run?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Anaerobic Running?
While regular running comes under the aerobic category, anaerobic running is a type of high-intensity running that involves short bursts of intense effort and rest. It is called anaerobic because it uses energy without oxygen. It relies on glycolysis, which is the process of breaking down stored glucose for energy to do the exercise.
Specifically in running, anaerobic workouts can include:
- Timed interval training
- Uphill sprints
- Fartlek Exercise (alternates between fast and slow paces to improve endurance.)
- Short track intervals (i.e. 200- or 400-meter repeats)
- VO2 max intervals (involves alternating between intense exercise and rest.)
Also Read: Get Started: 10 Exercises for Overweight Beginners and Expert Tips for the Best Workouts
Is Anaerobic Running Good For You? 7 Benefits Of Anaerobic Running
Yes, anaerobic running can be great for your health for many reasons, such as:
1. Boosts Your Metabolism
Anaerobic running boosts metabolism by increasing muscle strength and elevating your resting metabolic rate—the calories you burn when you're not exercising—without changing your glucose or insulin levels.
One study observed the greatest reduction in fat mass in a group of obese participants who performed 25 minutes of aerobic exercise followed by five minutes of anaerobic exercise.
Aerobic plus anaerobic running produces greater lipid metabolism without significant changes in glucose levels.
2. Builds Muscle Mass
Anaerobic running movement benefits your cardiovascular system and builds stronger muscles.
A study of 12 young, elite handball players showed that sprint intervals (four short, 250-meter repetitions at 80% of maximum speed) resulted in significant increases in anabolic hormones (growth hormone) and insulin-like growth factor, which are involved in building strength.
Also Read: Strength Training Vs. Cardio: Which Is More Effective?
3. Increases VO2 Max (Maximal Oxygen Uptake)
Anaerobic running can improve your VO2 max (the most oxygen your body can use during exercise, showing how fit and efficient your heart and lungs are at delivering oxygen to your muscles) by pushing the body to work harder. This intense effort helps enhance both aerobic and anaerobic energy systems, boosting overall cardiovascular fitness.
4. Improves Cardiovascular Fitness
Anaerobic running is a cardio-boosting exercise that can provide many benefits for improving your cardiovascular fitness by challenging your lungs and heart to work at higher intensities, increasing their efficiency. This intense activity strengthens the heart, boosts circulation, and enhances oxygen delivery to muscles.
Also Read: Cardiac Care in Action: 15 Exercises For Heart Patients To Empower Health Every Day!
5. Helps With Weight Control
Research has shown that both aerobic and anaerobic running, along with a balanced diet, can help with weight management.
Anaerobic exercise is highly effective for weight control due to its ability to burn fat both during and after workouts. Engaging in high-intensity activities, such as sprinting or weightlifting, increases calorie expenditure significantly, leading to greater fat loss compared to steady-state exercises.
Additionally, anaerobic workouts boost metabolism by building lean muscle mass, which burns more calories at rest. The afterburn effect, known as excess post-exercise oxygen consumption (EPOC), further enhances calorie burning for hours post-exercise.
6. Improves Mood
Anaerobic running is an intense exercise that stimulates your brain to produce and release endorphins and give you the runner's high. Engaging in activities like strength training or high-intensity interval training (HIIT) not only provides a physical outlet for stress but also enhances self-esteem and body image through the achievement of fitness goals.
7. Supports Brain Health
Anaerobic running is a good mental health exercise and supports brain health by increasing blood flow and oxygen delivery to the brain, which promotes cognitive function. It also stimulates the release of growth factors that enhance memory, learning, and overall mental clarity.
Is The 5 KM Run Aerobic or Anaerobic?
A 5K run typically includes a combination of running, walking and rest, making it both aerobic and anaerobic, depending on the person’s way of doing it. However, a 5K run is primarily aerobic, as it involves sustained, moderate-intensity effort over a longer period, relying on oxygen for energy. If you sprint during the race, those bursts would be anaerobic.
The blend of running, walking and rest in a 5K run helps reduce the risk of injury, stress and fatigue. It can also help you enjoy physical activity. Keep in mind that you can jog or walk to help your body adjust to it. If you are new, start slowly at a slower pace for shorter periods. You can take several short walks spread out in several intervals, and as your body adjusts, work your way up to faster and longer movements.
Aerobic running thus prepares your cardiovascular system for the demands of running longer distances. While 5 KM may be on the shorter end of the race distance spectrum, it's still long enough to qualify as predominantly aerobic.
Also Read: 10 Proven Methods And Foods To Increase Stamina For Running With Tips For Enhancing Endurance!
How Long Is An Anaerobic Run?
An anaerobic run is a short, high-intensity burst of activity that can last anywhere from 10 seconds to 90 seconds. To understand in detail, anaerobic running creates energy through 2 pathways known as energy systems:
| Alactic Anaerobic System: | This system provides short-term energy for up to 10 seconds.
It is the primary source of energy for very short, high-intensity activities and does not produce lactic acid as a by-product. |
| Lactic Anaerobic System: | This system is responsible for medium-short energy and dominates from about 10-90 seconds of continuous high-intensity effort.
It primarily uses glucose for fuel and produces lactic acid as a byproduct. |
Dietitian’s Recommendation
Along with anaerobic running, I would recommend that you also incorporate other physical activities like cardio and strength training to maintain proper balance and overall fitness.
You should also pay attention to what you eat throughout the day, as your diet plays a key role in maintaining your fitness, which will also impact your running level. Maintain a healthy, balanced diet that is high in protein and fibre and low in carbs and fats to get the desired results.
Dt. Lavina Chauhan
The Final Say
Anaerobic running is an excellent way to boost speed and improve overall fitness, whether training for a race or enhancing general performance. However, it's crucial to establish a strong fitness base before adding high-intensity workouts. The right amount of anaerobic running depends on your fitness level, target race distance, injury history, and training plan.
FAQs
1. Is a 5K run an aerobic or anaerobic exercise?
A 5K is mostly aerobic, as 90-95% of the energy produced in a 5K happens through aerobic metabolism. However, there is still a small contribution of anaerobic metabolism, especially in the final push to the finish line.
2. What is the best anaerobic running exercise?
There is no ‘best’ anaerobic running workout; the best training for you depends on your fitness, training goals and injury history.
3. Which is better for weight loss - aerobic or anaerobic running?
Both aerobic and anaerobic running aid in weight loss, but anaerobic running may be more effective for fat loss due to its ability to boost metabolism and increase muscle mass.
References
- https://runnersconnect.net/aerobic-vs-anaerobic-training/
- https://www.snackinginsneakers.com/anaerobic-running/
- https://www.signos.com/blog/anaerobic-exercise
- https://www.physio-pedia.com/Anaerobic_Exercise
- https://www.runnersworld.com/uk/training/5km/a40688968/how-to-run-your-fastest-5k/
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962#:~:text=A%205K%20run%20is%203.1,take%20only%20about%2030%20minutes.&text=Write%20when%20you%27ll%20exercise,help%20you%20meet%20the%20guidelines.
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