Running and Climbing Part 1: Can Running Help your Climbing?
My friend Shannon stumbled into the apartment dripping in sweat and red in the face. She had just finished watching Brave Heart. But unlike most people who sweat while watching television, Shannon was perspiring from running her way through a three hour Mel Gibson classic. You see, Shannon likes to run. This emotion is a complete mystery to me, though I understand that many would find my enjoyment of hanging by my fingertips on small bits of plastic equally as mystifying.
Despite my displeasure with running, I know there are many of you who find it very enjoyable. So the question I want to dig into here is how running and climbing do or do not cooperate in the pursuit of making you a better climber. I have gathered a variety of research, opinions, and angles to answer the big question: can running really help your climbing?
There is a lot to cover, so this post will be broken up into at least two parts.
With that, let’s start with our first conundrum: the limitations of time.
24 Hours in a Day
The first consideration to make is that there are only so many hours in a day, days in a week, and weeks in a year. So if you are going to spend time running, but you only have a few hours per week to train, think carefully about how you spend your time. It is likely that spending more time climbing is going to make you better at climbing. (See the rule of 75/25). As Steve Bechtel so famously said:
“Running for climbing is as important as climbing is for running. You can see how ludicrous that sounds. If you want to get better at the Boston Marathon you should hit the rock gym? No.”Steve Bechtel – Training Beta Episode 7
We’ll get into that a bit more later, but this is certainly a point of view worth considering.
You can’t be good at everything all the time
Do you ever notice that in your life, when you try to be good at your job, be a good friend, train really hard for climbing, eat healthy, manage your money responsibly, raise your kids, make regular dentist appointments, take showers – you end up with a mediocre performance in one of these areas? ( For reference, I’m super shitty at the dentist appointments and the showers – oh well). Apply the same concept to climbing. If you are trying to send your absolute hardest and do your first marathon in the same couple of months, both pursuits will end in sub-maximal performance.
We have a limited amount of adaptation potential and how hard you push in all of these different directions limits how much you can push in other directions.Steve Bechtel – Power Company Climbing Podcast Episode 6
If you want to be the best climber you can be, you can’t be the best runner you can be at the same time.
The Deal with Endurance
If you are an avid runner and you have not left this blog post yet, I have good news. There is a perspective among trainers that supports the claim that running can help improve your climbing. But before we get into that, let’s define a few terms:
aerobic energy system, Adenosine triphosphate, and VO2 Max.
Aerobic Energy System
Here’s a quick and dirty definition of the aerobic energy system if you are not familiar. Aerobic literally means “with oxygen”. The aerobic energy system is the body’s energy production pathway that uses oxygen. This system is characterized by long-term energy output at relatively low intensities e.g. efforts lasting longer than 5 minutes like rowing, cycling, running over long distances. (see TeachPE.Com)
Check out the video below if you want a 2 minute explanation of the aerobic energy system.
Adenosine Tri-Phosphate (ATP)
For the purposes of this article, all you need to know is that Adenosine Triphosphate (ATP) is the fuel your muscles need to contract in order to produce movement.
ATP is to our muscles as diesel is to a semi truck. If you want to read more about this complex organic molecule, see here.
What is VO2 Max?
VO2 Max, or Maximal Volume of oxygen is a measure of the amount of oxygen and individual can use during intense exercise. It is measured in volume of oxygen that can be consumed per mass of body weight over time. It is a general measurement used to determine aerobic fitness – or the capacity of your aerobic energy system.
Average Range of VO2 Max: 30-40 mL of oxygen per kg per minute
Lance Armstrong’s VO2 Max: 85mL of oxygen per kg per minute
Advanced Climbers (5.12 and Beyond): 45-50mL of oxygen per kg per minute
Phil Watts, an original gangster of climbing research, did a study to investigate the oxygen consumption of climbers.
The method: Subjects were set to climb moderate terrain (80 degree slab and 102 degree slightly overhanging). A critique of the study, as pointed out by Eric Horst in his podcast, was that the climbers were not very experienced and the routes were not very challenging.
The result: Climbers showed a VO2 max consumption of 30 mL/kg per minute – the average VO2 Max for the American Couch Potato. Form this, Watts determined that climbing is not an exceptional cardiovascular challenge.
(See Training for Climbing Podcast Episode 20 )
But no so fast, Phil. We can’t toss out our running shoes yet. In a later 2003 paper, Watts provided an update. In his 2003 paper, the maximal oxygen consumption of climbers was studied again. This time, VO2 Max during difficult efforts was reported to be much higher, with climbers demonstrating maximal oxygen consumption at upwards of 43-50 ml/kg-min during efforts on difficult and steep terrain. This is a far cry from the results of the original study.
From this we can determine that during our hardest ascents, our aerobic energy system is certainly put to the test. In Eric Horst’s review of the subject, he posits that upwards of 50% of our energy production (ATP production) comes from the aerobic energy pathway. Heretofore, a well-trained aerobic energy system is critical to climbing hard. (See Phil’s 2003 research paper)
A well-trained aerobic energy system is critical to climbing hard.
Where Everyone Agrees on Aerobic Fitness
Although the methods of how best to train the aerobic energy system as a climber are somewhat controversial, most trainers generally agree on the benefits of being an aerobically fit athlete.
“More aerobically fit climbers via generalized aerobic training recovered faster at rests on routes and between boulder problems.”Eric Horst Training for Climbing Podcast Episode 20
There is an accord that aerobic fitness is important to climbing and the research agrees too. Practically speaking, if the thirty minute hike to the crag with the rope on your back saps your energy for the day, you’ve got bigger problems to worry about than the sub-optimal rest hold on your project. The controversy comes in when we discuss how to obtain aerobic fitness: in a specific or generalized way.
Do you enjoy running? Do you hate it? Are you thinking about incorporating it into your training? Leave a note or shoot me an email at firstname.lastname@example.org, I would love to hear from you and discuss.
If you’d like to gain some insight into your strengths and weaknesses as a climber, check out my climbing theme song quiz! While it’s definitely a good time, it shines a light onto the aspects of your training and climbing that might be holding you back and keeping you in a plateau. And once you get your result, I’ll also send you some tips and tricks to help your training and climbing more effective and efficient!