I Don’t Run Laps

DEEP DIVE

The Truth About Aerobic Training for Sprinters

You've probably seen that clip of Usain Bolt going around social media lately - the one where he says "I don't do laps." It's sparked quite a debate in the sprint community, with some trainers creating content with it, using it as definitive proof that sprinters don't need any aerobic training.

We need to be careful about taking short clips out of context, even when they come from the fastest man in history. The original question was specifically about whether Bolt ran 5K or 10K during his training.

His response - "I don't do laps" - was addressing these longer distances. His manager then added that he didn't even run a lap (400m) on easy days. Interestingly, in the same video, Bolt mentions he has run 800m before.

Recent research is challenging our traditional understanding of sprint performance. A new study published in Genes has highlighted something crucial: sprint performance isn't just about anaerobic power. The research identifies three key physiological components that determine sprinting ability:

• Muscular strength (both concentric and eccentric)

• Anaerobic power

• Aerobic capacity

The aerobic system isn't just about running long distances. It's your body's primary recovery system. When you're doing multiple sprint repetitions in training, guess what's helping you recover between sets?

Your aerobic system. When you're running rounds at a championship meet? Your aerobic system is what's helping you maintain performance from heat to final.

This doesn't mean you should start running 10K's. The principle of specificity still applies - sprint training should always be your primary focus. But completely dismissing aerobic work might be shortsighted. The research suggests these benefits of having a well-developed aerobic system:

1. Enhanced recovery between training sessions

2. Improved ability to maintain performance quality across multiple sprints

3. Better capacity to handle higher training volumes without breaking down

Think about a typical championship schedule. You might need to run multiple rounds over several days. Your anaerobic system is crucial for the actual races, but your aerobic system helps you recover between them. This is where having some aerobic capacity becomes valuable.

"Aerobic training" doesn't have to mean long, slow distance running. There are more specific ways to develop your aerobic system:

• Extensive tempo runs (150-200m repeats at 60-70% intensity)

• Technical circuits that keep your heart rate elevated while practicing sprint mechanics

• Recovery runs that focus on proper sprinting form at lower intensities

The key is understanding that it's not an either/or situation. You don't have to choose between being a sprinter and doing some aerobic work. It's about finding the right balance and implementing it in a way that supports, rather than detracts from, your sprint performance.

Remember, even the great Charlie Francis, who coached Ben Johnson to world records, included extensive tempo work in his training programs. The difference was in how he implemented it - always in service of sprint performance, never at the expense of it.

Does this mean Bolt was wrong? Not at all. His training clearly worked for him. But we have to be careful about extrapolating one athlete's approach - even the GOAT's - to everyone else. What works for an outlier talent might not be optimal for the average sprinter.

The science supports a more nuanced view: while sprinting is predominantly anaerobic, having some aerobic capacity can benefit overall sprint performance. The trick is finding the right balance for each individual athlete and implementing it in a way that enhances rather than hinders sprint-specific development.