We all know that the food we eat represents our fuel. This point emphasises the important role that diet plays on your running routine and efficiency.

But before it can be used as fuel, a conversion from stored carbohydrates, proteins and fats into chemical energy must occur. This chemical energy is known as Adenosine Triphosphate (or ‘ATP’). ATP requires oxygen – pumped around the bloodstream by the heart – for continual synthesis.

The body has 3 separate energy production systems which it uses to fuel activity, depending on the duration and intensity of run or activity in question. Each has it’s advantages and each system can play an important role in your running training.


Zone 1-3: Aerobic Energy System

The vast majority of your running will be performed using the aerobic energy system in HR zones 1-3. This system is the most efficient, since it provides a continual supply of oxygen to the working muscles. In other words, the air you are breathing whilst using this system is actually being used to help fuel your muscles and keep them going for longer.

This system is often thought of as a low intense, long duration energy system – which it is compared to the others. But – as runners – we all know that there’s no such thing as ‘low intense’ when it comes to that long outdoor run!

Think of this as your “base”. We are looking to get this base as strong and efficient as we possibly can. The vast majority of the training plans we recommend look to increase this aerobic base by gradually increasing the distance and the time spent training within this zone.

Learn more about how to structure your runs and your training plans by using a Running Coach.

I offer:

  • Bespoke Training plans
  • Coaching (regular check ins & new plan every 4 weeks)
  • Strength Training & Conditioning for Runners