Chronic aerobic adaptation's part two

         As you recall from previous articles aerobic training elicits two responses: Acute and Chronic. We have covered both so far. Part two is putting some "spinners" on previous articles. In terms of chronic adaptations, the time frame is 6–12-month window of aerobic training. So, good news we are past the early stages of gasping for air, burning legs and feeling sickly during the run-bad news you have to keep pushing your body in order to continue to adapt. You hear all the time that long term running is bad for your joints. This is untrue.... if this was a TV show or sporting event, we would say with one exception then break for commercial. Commercial....commercial.... commercial. Ok and we are back. As you run on hard (focus.... get your mind out of the gutter) surfaces like black top or concrete your bones adapt similar to that of resistance training. While bones continuously adapt with increases progression for resistance training the road does not change (it may...I live in the Northeast....the terrible winters create potholes due to the freezing and unfreezing of water, so new road is laid). Anyway, your bones will adapt then stop. Keep in mind that I am referring towards running on the road. Cycling and swimming either have wind resistance or fluid resistance. Training on the "roads" does not damage your ligaments or joints. The exception being (see what I did there.... brought you back from commercial.... gave you new information since your attention is locked in before the big reveal?) Strenuous running (12.5 plus miles per session) does decrease cartilage thickness. I know all the marathon runners are disagreeing with that statement. Remember what I mentioned adaptations? yep, they apply here. The human body is remarkable for adaptations, so the body will acclimate. Also, if you're training at that level then I am assuming you have the correct shoes for that distance and change your shoes frequently. Additionally, the rest and training are most likely on point as well. Even marathoners change training in the off-season to low mileage or alter training to have a heavy run than a light run.

    After the 6–12-month window training adaptations are generally due to improved running economy. Running economy is getting better at running form or running with better efficiency. Lactate threshold is how quickly your body can clear lactate. Lactate is the byproduct of exercise and can be trained with intervals.