Mark Burnley, an endurance physiologist at the University of Kent, investigates the biology that underpins how fast somebody can run at a variety of distances, from sprints to ultramarathons.

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Build your aerobic base: Increasing your aerobic capacity leads to mitochondrial density, which will build up the lactate utilization infrastructure in your cells. It gives the shuttled lactate somewhere to go for utilization.

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“There are moments when you feel very strong and you feel like you can keep running forever,” he says. “A couple of instances later you feel like, ‘I’ve got to stop, this hurts so badly I can’t make it to the street corner.

In an aerobically trained individual, not only can they shuttle their lactate off to make more energy, but the intensity needed to accumulate blood lactate is much higher.

Third, you need an excellent running economy – the human equivalent of the fuel economy of your car, making efficient use of resources to cover the distance.

Aerobic glycolysis is based primarily on converting macronutrients, mostly dietary, into molecules that can enter the electron transport chain inside our mitochondria, where ATP is produced to fuel physical activity.

Muscular endurance training, done here by Steve House while training for Nanga Parbat in 2005, will not develop aerobic glycolysis development. These energy pathways do not exist in isolation, nor do we “switch” between them, as with most physiological processes, there are overlaps and systemic redundancies.

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Improvements are not always linear, but by understanding the science and suggestions below, you can develop sustainable advancements in your training and performance.

The citric acid cycle is a biochemical process that produces many energy production precursors, sometimes called the Krebs Cycle. The TCA will now produce the molecules necessary for creating ATP in the electron transport chain.

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