Running competitively requires several key factors in order to be successful. You must know the science behind the way the body works to develop speed and endurance. Do you have the discipline to do what scientific researchers say is the best when training to run competitively?
Your body uses both anaerobic and aerobic energy during running. Anaerobic energy refers to energy supplied "without oxygen" and aerobic energy refers to energy supplied "with oxygen." The aerobic energy system works by using oxygen and other chemicals to supply the muscles in your body with energy. The ability of your body to run farther and faster depends on how much each of these systems contributes.
While you are resting, your body is at an aerobic state. The faster you run, the greater the need your body has for anaerobic energy. You are unable to hold a sprint for a long period of time because, as you sprint, your body decreases its aerobic energy supplies. As a long-distance race shortens and your speed begins to pick up, your body switches to anaerobic energy.
Some benefits of aerobic activity include a decrease in body fat and a boost in cardiovascular output. The less body fat you have and the stronger your cardiovascular system, the faster and farther you will be able to run.
In order to be successful as a long-distance competitor for you must train both the aerobic and anaerobic energy systems. This means you will need to mix and match your training programs. This will include long distance runs as well as sprints.
As with anything you do, you do not want to waste your time and be unproductive. If you train smarter, you may not have to train harder. If you effectively train, you may beat someone in competition who has not trained effectively. Training both the aerobic and anaerobic energy systems is vitally important to effective training.
Glover, Bob, The Competitive Runner's Handbook
Wilmore, Jack, Physiology of Sport and Exercise