Running: The Key to Better Endurance, Fitness, and Performance

At KEVOS, we understand that improving endurance, building personal records (PR), and burning more calories are key aspects of any fitness journey. Whether you're a seasoned runner or a beginner, the underlying mechanics of running and how the body responds can make a huge difference in your performance. This article breaks down essential running facts, focusing on oxygen, glycogen, fat utilization, and how to optimize your training for better results.

The Basics: Oxygen and Glycogen – The Fuel for Running

Running is a high-intensity activity that demands a lot from your cardiovascular system. The two most crucial elements at play when it comes to running efficiently are oxygen and glycogen.

Running Needs a Lot of Oxygen

Your muscles need oxygen to produce energy, and the more oxygen your body can deliver to those muscles, the longer and faster you can run without feeling fatigued. The ability to build lung capacity and cardiovascular endurance directly impacts your performance. The concept of "oxygen debt" refers to the deficit of oxygen in your body when it’s unable to deliver enough oxygen to your muscles during intense physical effort, leading to fatigue.

To prevent this fatigue and improve your performance, you need to build up your VO2max—the maximum amount of oxygen your body can utilize during exercise. VO2max training, such as high-intensity interval training (HIIT) or tempo runs, is highly effective at improving this capacity, allowing you to run longer and faster with less fatigue.

Fuel is Essential for Running

Glycogen, stored in your muscles, liver, and blood, is the primary fuel source for running. The body uses glycogen during high-intensity efforts, providing roughly 20 minutes of energy for moderate-to-high-intensity running.

For short bursts of speed, like sprinting, the body uses creatine phosphate as fuel. Usain Bolt’s legendary sprint performances rely on this, which lasts for about 5-10 seconds at maximum effort. However, the downside is that this energy source quickly depletes, creating a need for recovery. For long-distance running, glycogen is the primary source of energy until it runs out. After that, the body shifts to burning fat.

It’s important to understand that while fat is a major fuel source, it burns much slower than glycogen. The body needs to tap into fat stores during longer, slower runs.

The Role of Fat in Long Runs

Humans store a significant amount of energy in the form of body fat—about 3500 calories per pound of fat. That’s a huge reservoir of fuel, but it requires a slow, consistent pace to effectively tap into it. Fat is an essential fuel for endurance, but it burns at a slower pace compared to glycogen.

This is why long, slow runs are so effective for burning fat. While sprinting depletes glycogen quickly, it doesn’t allow the body to burn much fat. In contrast, slower, longer runs encourage the body to shift toward fat as a primary fuel source. This process is known as aerobic exercise, where the body uses oxygen efficiently to burn fat.

How Does This Work?

During a fast run, your body uses glycogen and oxygen rapidly to fuel your muscles. However, the quick depletion of glycogen and the rapid increase in oxygen demand leads to fatigue and stress. On the other hand, a slow run or endurance pace utilizes fat stores for fuel. The body releases oxygen and glycogen at a slower rate, which allows fat to be burned more effectively.

For example, on my weekend long runs, I follow a slow run and walk strategy designed by Chris Armstrong of RUN2PB. This approach helps maximize fat burn and prevents early fatigue, enabling sustained performance.

Benefits of Running Beyond Physical Fitness

Running doesn’t just improve physical performance; it has profound effects on mental and emotional well-being. The positive impacts of consistent running include:

• Feeling better: Physical activity, especially running, boosts endorphin levels, making you feel happier and more content.

• Better sleep: Regular exercise has been shown to improve sleep quality, leading to deeper, more restful sleep.

• Increased calm and relaxation: Running helps reduce stress by lowering cortisol levels, which can enhance your ability to manage daily stress.

• Improved physique and performance: Over time, running strengthens muscles, increases endurance, and helps you develop a leaner, fitter body.

• Increased energy levels: While running uses energy, it also boosts overall energy levels, making you feel more energetic throughout the day.

• Improved concentration and brain function: The physical exertion of running stimulates brain function, leading to clearer thinking, better concentration, and sharper problem-solving abilities.

• Feel younger and fitter: Consistent exercise helps reduce the signs of aging, making you feel physically younger and more capable.

• Increased willpower: Pushing through challenging runs builds mental resilience and willpower, which can translate into other areas of life.

• Better resistance to stress: Running regularly helps build tolerance to stress, both physical and emotional.

• Overall quality of life improvement: Running supports a healthier lifestyle, contributing to better overall health, happiness, and productivity.

How KEVOS Can Support Your Fitness Journey

At KEVOS, we understand the importance of staying active and maintaining good health. Just as we help businesses and individuals reach their full potential through design and engineering services, we also encourage our customers to take charge of their personal fitness journeys. Whether you're running for fitness, endurance, or overall well-being, the principles of oxygen utilization, glycogen, and fat burning can help you optimize your training and reach your goals.

We believe in promoting a balanced lifestyle, where physical health supports mental and emotional well-being. By taking a holistic approach to fitness, you can experience the full benefits of running and exercise. Remember that every small effort counts toward a bigger goal, whether it's running your personal best or simply enjoying a healthier, more active life.

Stay consistent, listen to your body, and keep challenging yourself. Whether you're a beginner or an experienced runner, the journey towards better endurance, faster times, and improved health is always within reach.

For more information on how we can assist with your engineering and design needs or how to balance your work and wellness goals, feel free to contact KEVOS. We're here to help you achieve your goals—both professionally and personally.