Running in place is a low-cost and effective way to get into your aerobic zone. Reaching your maximal oxygen intake, or VO2 max, depends on several variables. While aerobic capacity is largely determined by personal factors, it also can be increased over time through consistent exercise of any kind and through training techniques such as working at higher altitudes or working at an intense pace.
Energy Systems
The body works in a three-part energy system---immediate, anaerobic and aerobic. The immediate and anaerobic energy systems burn mostly carbohydrates for fuel and include exercises that focus on short intense bursts. Running in place can be performed in short intense bursts or at a moderate pace and maintained anywhere from two minutes to two hours, drawing on the body's aerobic energy system to burn mostly fat.
Personal Capacity
Your personal aerobic capacity, or how efficiently your body uses oxygen while doing any activity, is largely determined by heredity. Age and current fitness level also influence aerobic capacity. Aerobic capacity improves performance, helping the body to work more efficiently. Aerobic capacity has the strongest correlation to athletic performance in exercises where body weight is supported, including cycling and swimming.
Evaluation
Aerobic capacity is tested by measuring your VO2 max, or maximal oxygen consumption. Testing for aerobic capacity is recommended for the specific activity in which you want to measure progress. For running in place, it is generally best to test aerobic capacity while running on a treadmill. A test subject is fitted with respiratory mask that is connected to a cardiac monitor. A trained tester takes measurements to determine the maximum amount of oxygen delivered while the subject is running.
Considerations
If you're running in place to increase performance and aerobic capacity, then consider that researchers advise short high-intensity bouts of activity over moderate exercise. According to a 2007 study published in Medicine and Science in Sports and Exercise, when compared with long slow-paced activities, high-intensity interval activity significantly increased VO2 max, suggesting that interval training with short intense bursts is a more effective way to increase aerobic capacity.
References
- "Sports Physiology for Coaches, Vol. 10"; Brian Sharkey and Steven Gaskill; 2006
- "Aerobic high-intensity intervals improve VO2max more than moderate training": Medicine & Science in Sports & Exercise Helgerud J, et al.
Member Comments