Not only is running a popular physical activity, it is constantly evolving to adapt to different geographies and demographics.
Among them, cell division running, as a running technique that adapts to the physical characteristics of Asian people, is attracting more and more attention.
Invented by Japanese runner Kiyokazu Suzuki, this method focuses on improving cardiorespiratory endurance and optimizing energy utilization, and has significant benefits for runners who seek to improve their health and marathon performance.
Origin of the running method
The split-cell running method is a unique running training method originated in Japan and developed by experienced marathon runner Kiyokazu Suzuki. After experiencing traditional long-distance running training methods, Suzuki found that these methods were not entirely suitable for the physiology of Asians.
He believes that since the average physique and lung capacity of Asians may not be as good as those of Westerners, there is a need for a running technique that is more in line with the body structure and exercise habits of Asians.
As a result, Suzuki gradually developed this method through long-term observation and self-experimentation, combining ancient oriental breathing techniques with modern exercise physiology principles. He named it the "cell division run" – a metaphor for enhancing the function of each component of the body as effectively as cell division through a meticulous differentiation training process.
The training method initially received great attention and praise in Japan, and gradually spread to the entire Asia-Pacific region. Runners have found that by implementing the split-cell running method, they can not only improve their running performance, but also improve their body's energy management and exercise endurance.
When promoting this running method, Kiyokazu Suzuki emphasized adaptive training and the consideration of individual differences, making the training more personalized and scientific.
In Asia, more and more running camps and sports clubs are adopting this method to help runners develop a reasonable training plan according to their own conditions and improve their sports performance scientifically.
Breathing and speed
Compound nasal breathing and native velocity are crucial parts of cell division running.
First of all, this run places a special emphasis on the compound nasal breathing technique, which is to breathe deeply through the nose without using the mouth.
This breathing style can help runners control the breathing rhythm more effectively, so that oxygen absorption and carbon dioxide emission are more efficient, thereby reducing the heart rate during exercise, reducing the accumulation of lactate in the body, and prolonging the arrival of fatigue.
In addition, compound nasal breathing can also enhance the function of the diaphragm, improve the overall respiratory efficiency, and enhance the efficiency of energy utilization in the body.
Next, native speed training means that the runner should maintain a sustained pace that relies only on breathing through the nose throughout the training session. The purpose of this is to limit the intensity of the training and ensure a steady breathing rhythm.
Long-distance runners can train at their native speed for a long time, not only improving their heart and lung fitness, but also increasing the rate of fat oxidation while reducing their dependence on sugar-based energy.
With this training method, runners can maintain their high-intensity athletic capacity for longer periods of time in different events, improving their overall competitive performance.
This training method is suitable for runners of all levels, especially for Asian runners looking for long-term health and performance improvement.
Cardiopulmonary and muscular resistance
The cell division run significantly improves cardiorespiratory function and muscular endurance by fine-tuning breathing patterns and speed control. This method of running training relies heavily on compound nasal breathing, allowing runners to maintain a normal pace of movement while maintaining a normal pace of movement.
Breathing through the nose can reduce the respiratory rate, slow down the heartbeat, not only strengthen the heart and lungs, but also prolong the duration of exercise and improve aerobic endurance.
In addition, maintaining the so-called "native velocity", the maximum speed that can be maintained while breathing only through the nose, helps to adjust the way energy is metabolized. In this low- to moderate-intensity exercise, the body tends to use fat as the primary energy source, reducing its dependence on sugars.
Training in this way for long periods of time increases the efficiency of fat oxidation, while also optimizing carbohydrate storage and use strategies, improving overall endurance performance.
By keeping your breathing rate low and burning fat as your main source of energy, you can slow down the buildup of lactic acid. Lactic acid is a substance produced during exercise due to lack of oxygen, which can cause muscle fatigue and decreased strength.
The use of cell division running can speed up the clearance of lactic acid, thereby prolonging the duration of high-intensity exercise, which has a significant impact on improving competition performance.
Therefore, the split-cell running method is not only an improvement of running skills, but also a systematic training method to comprehensively improve the body's energy management and endurance performance. With long-term perseverance, runners' cardiorespiratory fitness and muscular endurance will be significantly improved, which will help improve the performance of long-distance events such as marathons.
Scientifically verified
In recent years, the cell division running method has attracted the attention of the scientific community because of its unique training concept and effect. Several studies have begun to explore the effects of this running on cardiorespiratory function and overall physical fitness.
A study conducted by the Department of Sports Science at the University of Tokyo showed a significant improvement in cardiorespiratory endurance in runners who performed the split-cell running method. The study covered 50 long-distance runners and tracked their training data for six months.
The results showed that athletes who used the cell division running method had significant improvements in both anaerobic threshold and maximum oxygen uptake (VO2 max). These indicators are key to assessing cardiorespiratory fitness and endurance.
In addition, a panel of nutrition and exercise physiology experts from Kyoto University found that runners who used the cytokinesis method for a long time had an increased rate of fat oxidation and a decrease in their dependence on sugars. This change helps optimize energy utilization and increase the efficiency of long-term endurance exercise.
Based on the results of various studies, it is not difficult to find that the cell division running method can not only enhance the heart and lung function, but also improve the overall performance of runners by increasing the efficiency of energy metabolism. The scientificity and effectiveness of this running method have been preliminarily verified, providing a new perspective for future sports training.
Training plan
A training plan for a split-cell run typically consists of a six-week cycle of four to five sessions per week, including basal, interval, and recovery runs. Below is a sample training plan designed for beginner runners.
In the first and second weeks, each run begins with an easy basic run of no more than 30 minutes, at a pace that allows you to have a conversation through your nose. The main purpose of this phase is to adapt to breathing through the nasal cavity, adjust the cadence and stride length, and gradually build a cardiopulmonary foundation.
Interval running was introduced in the third week. Interval runs are divided into brisk runs and resting alternates, with a total duration of 30 to 45 minutes. During the brisk running phase, the speed increases to the point where it is close to but not enough to breathe through the mouth, and as soon as it is necessary to breathe through the mouth, stop for a short break. Interval running helps improve cardiorespiratory fitness and endurance while developing the muscles' ability to react quickly.
In the fourth and fifth weeks, increase the duration and intensity of your training. Extend the training time to 45 minutes to 1 hour per session, continue to maintain the combination of basal running and interval running, and adjust the ratio of running and rest time moderately. At this stage, runners can try adding a slight uphill run to some of their workouts to add variety and challenge to their workouts.
In the last week, in order to maintain the condition and recovery, reduce the number of interval runs, and focus on basic runs and recovery runs. Pair with moderate muscle stretching and relaxation after each run to promote muscle recovery and reduce the risk of injury.
It is important to emphasize that the cell division run is only used as a training method, and it is still necessary to breathe through the nose and mouth in the actual race.
Runner experience
Among the runners who practice cell division running, Xiaowei is a very typical representative. She is an amateur long-distance runner and since adopting this style of running, she has noticed a significant improvement in her performance in the marathon.
Xiaowei reported that after she started to implement the compound nasal breathing and native speed training of the cell division running method, her heart rate was more stable, and the fatigue during the long-distance running was greatly reduced. In addition, she noticed that her physical recovery was quicker and she was able to recover quickly even after long periods of high-intensity training.
Another runner, Hao Ran, also shared his experience. After a few months of training for the cell division run, Haoran found that his performance in all aspects of his body had improved. In particular, he pointed out that he was able to manage his rhythm better during the race and no longer used to use too much energy early in the race.
He believes that this style of running has helped him improve a lot in terms of energy distribution and energy conservation. In this way, his results have steadily improved to a personal best.
These case studies not only demonstrate the effectiveness of cell division running in practice, but also illustrate how proper breathing techniques and speed control can have a profound impact on runners.
More suitable for Asians
Asians are not outstanding in terms of speed and lactate tolerance compared to blacks. In order to outperform the competition, a well-designed training program is required: slowly but continuously building up the endurance base, increasing the proportion of fat for energy, decreasing the proportion of sugar for energy, and precisely regulating lactate production. This strategy will help us to stand well in the competition.
By using the cell division running method, Asian runners are able to significantly improve their endurance and speed while maintaining a balance of sugar and fat for energy. This training method is especially good in marathons, helping runners to gradually adjust to the long load of exercise, reducing physical discomfort and gradually improving speed and endurance levels.
Enjoy a relaxing and long-lasting training journey and skip the painful and short-term workouts, which not only improves the comfort of the training process, but also invisibly promotes a leap in performance.
In recent years, Japanese running has achieved remarkable results, thanks to its unique training methods, which have made Japanese runners more competitive on the international stage. This training method not only improves the runner's endurance, but also promotes the all-round development of the runner's overall fitness, paving a solid path to the podium for Japanese runners.
Both beginners and experienced runners can benefit from this innovative way of running. As more and more scientific studies support the effectiveness of the split cell running method, it is believed that it will be more widely used in running training in the future, bringing new breakthroughs to Asian runners.
Would you like to try the cell division running method?