Summary
Highlights
Many runners are aerobically deficient, meaning they cannot run fast enough to stay within their aerobic threshold and must walk. Scott Johnston, a coach to top endurance athletes and co-author of 'Training for the Uphill Athlete,' emphasizes that maximizing basic aerobic capacity is fundamental for endurance potential. He has observed athletes improve their aerobic threshold speed over many years, indicating significant potential for aerobic capacity growth.
Johnston recounts how his book, 'Training for the Uphill Athlete,' co-authored with Killian Jornet and Steve House, came about. After publishing 'Training for the New Alpinism,' Killian Jornet suggested a similar book for mountain runners and ski mountaineers. Killian's injury provided an opportune time for collaboration. The book aims to make advanced training theories accessible to a broader audience, becoming a classic for serious runners and mountain athletes.
Johnston stresses that endurance potential is maximized by first maximizing basic aerobic capacity. He explains that endurance is a metabolic effect, with the aerobic metabolic pathway providing the bulk of energy for events lasting longer than two minutes. This system has a greater capacity for sustained energy production compared to the anaerobic system, which is faster but produces fatiguing byproducts like lactate.
Building aerobic capacity takes many years. Johnston notes that humans are evolutionarily predisposed to endurance. He explains how to measure aerobic gains by tracking speed at the aerobic threshold. This threshold, or first ventilatory/lactate threshold, indicates a shift in metabolism. A second, higher threshold (anaerobic threshold) is associated with higher intensity. Training aims to move the aerobic threshold upward, increasing the range at which an athlete can operate aerobically.
Johnston explains that aerobically well-developed athletes have a larger 'zone one and two' (aerobic zones) and a relatively smaller 'zone three' (mixed aerobic-anaerobic). Improving the aerobic base makes zone two larger. He differentiates training for recreational athletes versus elite athletes, noting that elite athletes find training in the upper end of zone two too taxing due to neuromuscular load. Recreational athletes can benefit significantly from higher volume zone two training as they are often more time-constrained than energy-constrained.
Johnston recommends self-administered field tests over expensive lab tests for measuring thresholds due to consistency and cost. The 'heart rate drift test' is used for the aerobic threshold: exercising at a comfortable pace for an hour and monitoring heart rate drift. Less than 5% drift indicates training below or at the aerobic threshold. The second threshold (anaerobic) can be measured with an all-out time trial, typically 30-45 minutes for amateurs, observing the average heart rate. These personalized metrics are preferred over arbitrary percentages of maximum heart rate.
Training is not just the work but the body's adaptation and recovery from it. Insufficient recovery leads to overtraining and declining fitness. Aerobic training in zones one and two generally allows for recovery within 24 hours. The recovery period lengthens with higher intensity. Johnston cautions against rapidly increasing training volume due to the slower adaptation rate of connective tissues (tendons, ligaments) compared to muscles. For overall long-term health and performance, he advises starting strength training earlier, as it significantly improves endurance performance and prevents injury, particularly as one ages.
Johnston discusses fast-twitch and slow-twitch muscle fibers, explaining that most people have a mix, and fibers can adapt their characteristics through training. Endurance training can encourage faster twitch fibers to develop more endurance qualities. He introduces the 'Norwegian double' workout concept, which involves training just below the second threshold twice a day, several times a week. This high volume, sub-maximal intensity approach provides significant aerobic stimulus without excessive global fatigue, allowing for greater training load and adaptation compared to high-intensity, maximal-effort workouts.
Johnston warns against the 'no pain, no gain' mentality, which can lead to overtraining and decreased aerobic capacity when training too frequently above thresholds. Elite athletes rarely train at maximal intensity. He emphasizes that for those with aerobic deficiency, addressing that first is crucial before incorporating high-intensity workouts. Finally, he advises athletes to enjoy the training process, find intrinsic motivation, and recognize that struggle is valuable for growth. The enjoyment and 'gamification' of exercise, especially for children and in activities like trail running, are key to long-term participation and success.
Scott Johnston's books, 'Training for the New Alpinism' and 'Training for the Uphill Athlete,' are available on Amazon. His coaching business, Evoke Endurance, offers free articles and resources on its website, including self-administered threshold tests. They also have a Reddit forum and a podcast. Johnston's parting advice for athletes is to embrace the process, find joy in the struggle, and ensure training aligns with their intrinsic desire for improvement.