In fact, the free energy we are talking about is the energy that has been added to the molecules in your blood and tissues. You don’t actually become tired until that energy dissipates, although your body could theoretically continue to use it for a while.
You can’t run fast if you don’t have enough energy.
As well, the physical energy needed to run a marathon comes from the muscles, the skin, the blood vessels, and your brain. What is missing are the body’s energy supply and storage systems, which store energy.
You can only have your reserves—which is all you have if you’re able to run a lot of miles—for so long. As a runner, you are essentially doing yourself no favors by training long into your life. As your body gets used to training, you’re able to maintain the same pace for shorter amounts of runs. If you don’t have the energy system to perform at your maximum, you start to develop chronic fatigue.
This is why training, especially long runs, is extremely important. Long-run training also ensures that you train efficiently in your sleep.
The key to a long-run is the speed of the run. The speed of the run determines how far you can run before your body needs fuel. That speed is often measured in “hurdles”—the number of miles on the route between the starting point and the finish.
This type of training will get you at least 30 miles per week on most endurance races. If you run 30-plus miles each Saturday night for 6 months, you’ll have a pretty good idea whether it’s worth it in terms of results.
The best speed run for you is always going to be different for everyone.
In a study of marathoners, Dr. John W. Leffler compared those who ran at a marathon pace with those who ran at a slow pace. Those people had the most muscle tone when they first started out, but soon burned out as their pace became harder and harder. When you’re aiming for a race that runs at least 10 K, you’ll want to keep the pace slow. However, if you only want to run 5-k or 10-k, you’ll need to keep it steady. For a marathoner who wants to race an ultramarathon, it’s best to stay at a pace at or slightly faster than marathon pace.
Some training methods help you train faster for race days than for weekdays. However
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