If you want to run faster, you don’t have to run harder all the time. In fact, you should do the opposite: run slower for most of your training. This is the secret of elite runners like Eliud Kipchoge and Paula Radcliffe, who follow the 80/20 rule of running.
The 80/20 rule is a simple but powerful principle that can improve your running performance, health and enjoyment. In this article, we will explain what it is, why it works, and how you can use it.
What is the 80/20 Rule?
The 80/20 rule is based on dividing your training into two zones: low intensity and high intensity. Low intensity is anything below 77% of your maximum heart rate, where you can breathe easily and talk comfortably. High intensity is anything above 91% of your maximum heart rate, where you can barely speak and feel very uncomfortable.
According to the 80/20 rule, you should do 80% of your training at a low intensity and only 20% at a high intensity. This ratio has been proven to be optimal for improving various aspects of your fitness, such as aerobic capacity, lactate threshold, fat burning, muscle strength and endurance.
Look at these pros. I bet they use the 80/20 rule.
Why Does the 80/20 Rule Work?
You may think that running slower for most of your training would make you slower on race day, but the opposite is true. Running slower for most of your training actually makes you faster on race day, because it has many benefits:
It improves your aerobic capacity, which is your ability to use oxygen to fuel your muscles. This is the most important factor for endurance performance, and it is best developed by running at a low intensity for long periods of time.
It enhances your fat burning ability, which means you can use fat as a fuel source instead of relying on carbohydrates. Fat is a more abundant and efficient fuel than carbohydrates, and it can help you avoid hitting the wall or bonking during long races.
It increases your mitochondrial density, which means you have more powerhouses in your cells that produce energy. Mitochondria are responsible for converting oxygen and nutrients into ATP, which is the currency of energy in your body. The more mitochondria you have, the more energy you can produce and use.
It boosts your lactate threshold, which is the point at which lactate accumulates faster than it can be cleared from your muscles. Lactate is a by-product of anaerobic metabolism, which occurs when you run at a high intensity. Lactate causes muscle fatigue and pain, and limits how long you can sustain a hard pace. By running at a low intensity most of the time, you train your body to clear lactate more efficiently and delay its onset.
It strengthens your muscles, tendons, ligaments and bones, which makes them more resistant to injury and wear and tear. Running at a high intensity puts a lot of stress on your musculoskeletal system, which can lead to inflammation, micro-tears and fractures. Running at a low intensity allows your body to adapt and repair itself without breaking down.
It reduces your cortisol levels, which are hormones that are released in response to stress. Cortisol can have negative effects on your immune system, mood, sleep quality and appetite. Running at a high intensity triggers cortisol release, while running at a low intensity lowers cortisol levels and promotes relaxation and recovery.
Never stop running.
What is the Research Behind the 80/20 Rule?
The 80/20 rule is not a new concept, so you might have already heard about it. It has been used by elite runners and coaches for decades. However, it was popularized by Dr. Stephen Seiler, an exercise physiologist from Norway who studied the training patterns of elite endurance athletes across different sports.
Seiler found that most elite athletes followed a similar pattern of training: they did about 80% of their training at a low intensity and about 20% at a high intensity. He also found that this pattern was optimal for improving their performance and fitness.
Seiler’s findings have been confirmed by many other studies that compared different training intensities and their effects on various outcomes such as VO2 max (a measure of aerobic capacity), lactate threshold (a measure of endurance), running economy (a measure of efficiency), and race performance.
The studies consistently showed that polarized training (80/20) was superior to other methods such as threshold training (where most of the training is done at a moderate-to-high intensity) or high-volume training (where most of the training is done at a low-to-moderate intensity).
The studies also showed that polarized training was beneficial for runners of all levels and abilities, not just elite athletes.
Conclusion
The 80/20 rule is a simple but effective way to improve your running performance and enjoyment by changing how you distribute your training intensity.
By doing most of your training at a low intensity and only a small portion at a high intensity, you can reap many benefits such as improved aerobic capacity and fat-burning ability,
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