Running endurance exercise. Home workouts as a way to develop endurance. Running on an incline

Endurance training is useful and necessary for both the athlete and the amateur:

• If on ordinary strength training there is not enough breath and it is impossible to maintain the effort until the end of the distance.
• If there was a long break in training, and you need to restore physical fitness.
• In the period after an injury, when it is necessary to maintain physical fitness.
• Lover for the overall development of all body systems.
• During the period of active preparation for the competition.

Endurance running includes 4 types of distances: short (200-1000 m), medium (1500-3000 m), long (5-20 km) and marathon (from 42 km). Each event will require a different technique: the shorter the distance, the faster the pace and the greater the acceleration at the finish line. However, the beginning of endurance running is similar for professional athletes and first-time runners.

Features of endurance running technique

Endurance running is an oxygen-intensive exercise. Do not start a long distance at a fast pace: at first, running time is more important than speed.

Pay attention to the movement of your legs: land smoothly, without digging into the asphalt. When running long distances with the wrong technique, wear and tear on the joints will increase. The frequency of steps should be higher than in sprinting: at least 12-15 in 10 seconds. Follow the rhythm of breathing: two steps - inhale, 2 - exhale. Violation of the rhythm complicates the load.

Armwork in an endurance run should not be too vigorous: this diverts oxygen from the legwork and eventually leads to early fatigue.

Run as relaxed as possible. Any unnecessary tension consumes the supply of oxygen, which you will use up the entire distance.

Keep the body slightly tilted forward with a straight posture: a stooped back will increase energy costs.

What exercises will help build endurance?

• Start small. The first endurance workouts should last at least 20 minutes at a pace where you can talk comfortably over the distance. It is worth increasing the length and speed of steps only after fully mastering the previous distance in an easy rhythm.
• Gradually increase your running time from 20 minutes to 1.5 hours or more. Watch for ease of running.
• Make accelerations at a distance: 300 m at a steady pace, 60-100 m - accelerate.
• Run up the incline at a 4-degree angle.
• Complicate the terrain on which you run: add hills with large elevation changes and long climbs up to 8-10 degrees.
• Run at a slow pace on water or sand.

We have already touched on the development of speed endurance earlier - due to exercises that load muscle groups involved in movement in general and in running, in particular. Performed in an explosive manner in order to increase strength and energy reserves.

Given the intensity and rest time, the emphasis was on the “speed” part, and not on the “endurance” part, although it developed. This training focuses on the “endurance” part.

Under the endurance of football players is understood the ability to perform game activities without reducing its effectiveness throughout the match. Game activities are diverse and, accordingly, endurance is different.

There are several types of endurance, which manifests itself in different situations. Polishkis M.S. and Vyzhgin V.A. (Football: textbook for institutes physical culture) give 3 types of endurance - general (aerobic) endurance, mixed (aerobic-anaerobic) endurance and speed (anaerobic) endurance. Godik M.A. ( Physical training football players) distinguishes 6 types of endurance: general, speed, power, mental, sensory and special. There are other classifications, but speed endurance is distinguished everywhere.

Speed ​​(anaerobic) endurance determines the ability to perform jerks with maximum (or close to it - submaximal) power or speed throughout the game or training.

Any type of endurance is affected by several factors.

So on being able to run relatively long on high speed or recover quickly between short bursts at maximum power or speed affect the state of the respiratory and circulatory systems, the availability of energy and muscles in general, as well as the efficiency of tissues in the removal of lactic acid. The factor (system) that will limit the endurance of a particular athlete is the limiting factor.

As a rule, in the process of training even standard, not narrowly focused training, an athlete develops a respiratory and circulatory system, strengthens the necessary muscles (footballers mainly have leg muscles), and if we train even 3-4 times a week and eat well, we gradually build up and energy stores (glycogen). The limiting factor in speed endurance among football players is often the lactic acid utilization system. .

If lactic acid, which causes pain and burning in the muscles, is produced faster than the body can get rid of it, local chemical processes in the tissues of the body change - this manifests itself in fatigue. Lactic acid blocks the muscles. They say, "the muscles are sour."

Mitochondria are involved in the utilization of lactic acid.

The more of them, the better / faster lactic acid will be excreted. As a result, the duration of the dash will be longer, the recovery time between dashes will be shorter - all this will lead to an increase in the distance traveled at maximum or sub-maximum power or speed during the match.

To simplify, we can say that fatigue will come later, performance will increase.

Attention!

The first step for speed endurance training in general is strength work - we need muscles to work at maximum power and speed. And already in the presence muscle fibers and sufficient energy reserves, we will have to solve the acidification issue in the process of intensive work.

Although it will not be possible to completely solve it, it is definitely possible to make very significant progress. There are 2 main types of training aimed at the growth of mitochondria in glycolytic muscle fibers. We will tell about the first, and we will show the second.

For the muscle whose endurance we need to increase, we perform the usual strength work, but with a certain regulation. It can be, for example, squats, lunges or leg presses - in general, an exercise that loads the muscles you need in your case.

In one approach, we perform 10 repetitions, but with a pause between each repetition of about 2 seconds. That is, not continuous execution, but with a fixation in the initial position, a pause. Then rest 8-10 minutes. But rest is not in a sitting position, but rest for this muscle.

You can, as an option, perform a similar approach for other muscles, or you can walk. Then another approach. And so on. Number of approaches due to the form and tasks, standard 5-10 .

It is important that the muscles should not “clog”, there should not be “to failure”. The greater the weight of the projectile, the more muscle fibers will be recruited and you can expect a greater effect. But at the same time, with a lot of weight, you can overload the muscles, burn them. The truth is often in the middle, here the “average” weight will be optimal. You can train this way quite often - several times a week.

It is possible on free days, it is possible on the day of training in the morning, if the training is in the evening, or vice versa in the evening, if you trained in the morning. Usually we are talking about one or two such workouts per week and a cycle of 6-10 workouts.

2. This method is more dynamic and complex.

If we want to increase endurance in snatches, then we will do snatches - All the right muscles will be involved in the process of natural work.

Training is to do 5-10 snatches for 30 meters, with active rest for 2 minutes between each snatch. The intensity should not be maximum, we do not run for a record, we do not run at full speed. 80-85% power/intensity enough. The first of the jerks - retracting, can be performed at an even lower intensity - 75-80%.

Cycle - 6-10 workouts, you can train 1 or 2 times a week. The choice depends on your workload, goals and time before the competition. Training will be effective throughout the season. The training is not long, it can be done in the evening on free days or on other training days.

It is not recommended to train like this on the day before the match. But it is highly recommended to run uphill, up the slope, or at least on soft surfaces. This applies not only to these jerks, but also to running work in general. When running up, there is less stress on working joints. No one needs extra wear and tear.

Therefore, even when running on a treadmill, set the incline mode.

Source: http://footballgas.blogspot.ru/2017/05/blog-post.html

How to increase endurance while running

If we understand running as a mass sport, then it is dominated by medium and long distances.

This is due to the fact that distances of 3000-5000 meters are more comfortable for regular runs than sprints.

In addition, long distances have a positive effect on the cardiovascular and respiratory systems, as well as on the development of endurance.

Most of those who have been running for six months or more show a desire to participate in mass starts, but such starts involve running on the highway from 10 kilometers. At the same time, there is a competitive moment and the person himself, without suspecting it, runs faster than his capabilities, from which the chances of successfully finishing become less.

If the desire to participate in road races is strong, and the performance so far leaves much to be desired, then endurance running good way fix the situation.

Why Run Endurance?

When an athlete trains with the awareness of what and how he trains, the result will not keep you waiting. Therefore, we will leave the popular expression “there is strength - no mind is needed” and we will develop endurance with knowledge and understanding of the practical application of quality and training processes.

The value of endurance in running is great, since this physical quality determines success not only in competitive, but also in training activities.

As a rule, the total volume of loads performed during a workout is greater than the distance itself. That is, an athlete who specializes in 1000 meters in a training session can run 5000-10000 m.

The resulting effect depends on how well the load is performed.

If the endurance reserve is low, then after several segments the athlete will feel very tired, as a result of which the running technique will be disturbed. This will lead to a decrease in the quality of performance and a loss in the effectiveness of the exercise as a whole. Therefore, endurance training is one of the main qualities that must be developed in the process of sports life person.

Running Endurance Exercises

There are various reasons that motivate you to develop endurance: the desire to run longer, run your first marathon, or improve your performance to get into the lead. Regardless of the reasons, training will have common features, and differ only in the volume of loads performed.

At the same time, it is worth remembering that exercises for the development of this quality are interconnected with the cardiovascular and respiratory systems. Therefore, to increase the effectiveness of classes, I recommend additionally performing exercises to improve the functions of these systems outside the main running program.

To increase the stock of running endurance, I recommend using the following variations of running exercises:

• interval running
• Running with weights
• Non-specific exercises

interval running actively involves the respiratory and circulatory systems, so you should pay great attention to running at a variable speed. The bottom line is the alternation of the intensity of running throughout the distance, which is similar to the wave-like nature of training, but in this case, the load does not change during the week, but in one session.

There are various variations of interval running, among which are: running with the transition to walking, time differences between kilometers and step segments.

Running to walking is often used by beginner runners who are not yet capable of running long distances. The problem is to separate the intervals when you need to run and when to switch to walking.

A common suggestion is to use time intervals that indicate that you need to run for 2 minutes, then go for a walk for 30 seconds. This option has proven itself and is actively used.

Time differences belong to the classic version of interval running and consist in changing the speed of running for each kilometer. That is, after running 1000 meters in 4 minutes 51 seconds, the next kilometer should be faster, for example, 4 minutes. 30 s.

Stepped segments imply a change in the duration of acceleration and rest time. For example, a run began with intervals of 50 seconds of acceleration, 20 seconds of a slow pace. After 2-3 repetitions, the conditions change - 80 seconds of acceleration, 30 seconds of rest. Before completing such a run, it is recommended to run 1-2 repetitions with initial conditions.

Running with weights suitable for trained runners who can easily overcome 10 kilometers. Using weights, you can run holistic distances or try interval runs.

Additional weight contributes to the development of strength capabilities.

But it should be remembered that weighting leads to an increase in impact force on the ankle and knee joints, so this method is not recommended for frequent use.

Non-specific exercises imply the performance of actions that only indirectly affect the result in running and are able to develop endurance.

Such exercises include swimming, skiing, cycling and working out in the gym.

Also useful will be exercises for recovery, fitness, stretching (improving flexibility and stretching) or crossfit for general physical fitness.

1. Run 3 times a week. More is possible, less is not recommended.
2. Alternate the suggested exercises. At the same time, pay more attention to interval running and minimal weighting.
3. Take your pulse in the morning and evening. If the indicator starts to drop by 1-2 strokes within a month, then training brings results. Although a decrease in heart rate is not a direct indicator of good endurance.

The result of the classes will depend on the efforts made. You can notice the improvement in performance by paying attention to the sensations during runs. Each workout will be easier than the previous one.

If one of the days it was unusually difficult to run, it follows that the muscles were in the process of recovery and were not ready for the load.

Try to run at the same time so that your muscles have time to rest.

Source: https://beguza.ru/beg-na-vynoslivost/

Development of speed endurance

It is customary to talk about speed endurance in relation to exercises of a cyclic nature (running, walking, swimming, rowing, skiing, cycling, etc.). Any of them can be performed at different speeds.

More enduring will be the one who can maintain a given speed of movement longer than the other.

Naturally, depending on the speed of movement, the duration of the exercises will also be different, the higher it is, the shorter the duration of the work will be, and vice versa.

Attention!

Endurance is manifested only when there are phenomena of fatigue. It has been proven that the better the speed endurance is developed, the later during the movement at a distance the phenomena of fatigue begin to appear and, as a result, a decrease in speed.

Consequently, speed endurance in a particular power zone develops only when a person in the process of training reaches the necessary degrees of fatigue - in this case, the body, as it were, responds to such phenomena by increasing the level of endurance development.

Table 1 shows the time characteristics of different zones of relative power in cyclic exercises in people of different ages. Knowing the time intervals of relative power zones at different ages is of great practical importance. These data serve as a guideline for the normalization of high-speed loads in the classroom.

Table 1

Indicators of work time in zones of relative power in cyclic exercises in people of different ages

The main way to improve speed endurance in each power zone is to use in the classroom a little more intense work compared to that which is typical for it in different age groups.

Such work is movement at a speed exceeding the competitive speed at distances falling into the corresponding zone. Of course, the distance will be shorter than the competition, so the impact on the body is not enough.

To achieve the necessary nature of the responses, their magnitude and direction in the development of endurance, training segments in one lesson are overcome several times.

In the process of training, mainly the repeated (interval) method is used, which involves performing exercises with an intensity of 90-95% of the maximum and a duration of 10-20 seconds. The number of repetitions of the exercise in each series is 3-4.

Number of episodes for those without sports ranks- 2-3, for well-trained people - 4-6. Often use the passage of the competitive distance with maximum intensity.

In order to increase the margin of safety, they practice passing a longer distance than the competitive one, but again with maximum intensity.

The main criterion for the development of speed endurance is the time during which a given speed or pace of movements is maintained.

Speed ​​endurance in submaximal power work in people of different ages and preparedness, it manifests itself mainly in exercises of a maximum duration of at least 50 seconds and no more than 4-5 minutes.

The main means of developing speed endurance when working in the zone of submaximal power is to overcome training segments of various lengths at a speed exceeding the competitive one.

Speed ​​endurance in the zone of submaximal loads is mainly provided by the anaerobic-glycolytic mechanism of energy supply (i.e., from the amount of glycogen decomposing to lactic acid) and often aerobic, so we can say that the work is done in an aerobic-anaerobic mode.

Speed ​​endurance in high power work It manifests itself in exercises, the duration of which can reach approximately 2-10 minutes or more. The boundaries of the time range within this zone are not the same for people of different ages.

The main means of developing endurance is movement at training distances at a speed close to critical, equal to it or slightly exceeding it.

According to its effect, such work should cause the maximum consumption of oxygen in the body and allow it to be kept at a high level for a longer time.

The process of providing energy to working muscles is mixed, aerobic-anaerobic with a predominance of the aerobic component.

To develop endurance in this power zone, mainly variable, repeated and interval methods are used. The intensity of movement in the variable method can be applied from moderate to competitive.

Variable training is carried out either as a “fartlek”, when segments of a distance of different lengths are overcome at different speeds, or with a strict alternation of identical segments of a distance, run alternately at high and low speeds.

As the fitness grows, for the development of endurance, the interval method is used, which is characterized by a large number of repetitions of the exercise in long segments at a speed below the competitive one and relatively short rest pauses.

Speed ​​endurance for moderate power work typical for exercises in which the maximum duration of competitive activity is from 9 to 10 minutes and up to 1-1.5 hours or more.

At the heart of speed endurance at long and extra-long distances, first of all, is the capacity of the aerobic mechanism of energy production, i.e. glycogen stores in muscles and liver, fatty acids. Its informative indicators are the level of the threshold of anaerobic metabolism (IIANO) in relation to the maximum oxygen consumption (MOC) and the speed of movement at the level of ANNO.

ANOT corresponds to such an intensity of work at which oxygen is clearly not enough for complete energy supply, the processes of oxygen-free (anaerobic) energy generation increase sharply due to the breakdown of energy-rich substances (creatine phosphate and muscle glycogen) and the accumulation of lactic acid. Raising the threshold level of anaerobic metabolism allows the runner, rower, skier, etc. to cover most of the distance in aerobic conditions and use anaerobic reserves during the finishing acceleration.

The main means of developing speed endurance at long and extra-long distances are: running, rowing, swimming, cycling and other cyclic exercises performed at a subcritical speed.

Improving endurance is carried out using the methods of continuous and intermittent exercise. Using uniform method exercises are performed at a relatively constant speed, which is 75-80% of the critical speed for 20 minutes or more.

This mode of operation creates optimal conditions for improving the functions of the cardiovascular and respiratory systems organism.

To increase endurance through a variable method, it is important to maintain the optimal level of movement speed and not overestimate it so as not to unnecessarily activate anaerobic processes. It should change in the range of 60-80% of the critical one.

To develop the ability to keep the speed of movement at the competitive level for a long time, it is useful to include control passages of a shorter distance in comparison with the competitive one.

This is usually done in the order of control estimates.

Then the duration of the movement at the speed required in the competition is gradually increased until the chosen distance is almost completely covered.

We analyze the important question of how to increase endurance when running. Why this is necessary is clear to everyone. How to achieve this - there are several ways.

Physiology of endurance in a nutshell

The only universal source of energy for all body cells is the ATP molecule. These molecules are formed as a result of the breakdown of chemicals, which occurs with the participation of oxygen (aerobic decay pathway) and without it (anaerobic pathway).

During physical activity inside the muscle cell, an aerobic mechanism is launched. Then, if an increase in the intensity and duration of contractions follows, an anaerobic process starts with the formation of lactic acid (you feel a burning sensation in the muscles).

All biochemical processes are highly adaptive; through systematic training, they change to provide the muscle with energy in accordance with the load received.

Another important component of the muscle cell is creatine. It is a source of energy for the muscles. It is synthesized in our body from the food we eat, on average, its amount in the human body ranges from 100-140 grams. Approximately 2 grams of creatine is consumed per day.

Without creatine, the muscle does not function, with a reduced amount of it, it quickly gets tired. With an increased level, strength, endurance and muscle size increase.

Why is all this said, what does running have to do with it? Now understand.

Sports nutrition - creatine

If you run regularly, you should take creatine. Today, creatine monohydrate is best suited - it is absorbed faster and better by the body.

As a result of taking this supplement, you will get an increase muscle mass and good stamina. The main thing is to use creatine correctly.

Side effects of creatine have not been identified, but it is recommended, just in case, not to use it for adolescents until full puberty.

Just taking creatine will not get you off. To increase endurance, you need to train hard. This dietary supplement only works in conjunction with training, otherwise, as unnecessary, all consumed creatine will be excreted in the form of creatinine in the urine.

Different Running Strategies to Improve Endurance

Further, various author's methods will be given, invented mainly by coaches and participants in running marathons, which allowed their creators to achieve personal records. I won't name names, it's not that interesting. What matters is their experience, which they openly share with people.

Which way to improve endurance to choose - it's up to you.

So, how to develop endurance in running.

Monotonous jogging workout

The easiest way to push your physical limits is through endurance running.

Run three times a week. Determine the time after which you start to get seriously tired.

If you run for an hour and don't get tired, increase your speed by 1 km per hour every workout until you feel like you start to get tired within an hour.

Most often, things are much simpler - a person gets tired after 10 minutes. Let's consider this case.

So, you run three times a week. On your first run, you were tired in the tenth minute. No need to overcome yourself in the first workout. It was a test run to explore my limits.

The second time, add another minute of running. The third is still. Add 2 minutes of running for the second week, 3 minutes for the third, and 4 minutes for the last week. Thus, you will significantly increase the duration of your runs. Every time you need to work through “I don’t want to”, because the development of endurance happens just like that.

The next week, do not increase the running time all 3 times, let the result be fixed.

But the next month will need to be increased. Higher speed will force the muscles to work harder, and you will begin to tire more quickly.

In the first workout of the next month, run your established distance at a speed 5% faster than normal. Run the second workout at the same speed.

The third run in a week should be completed at a pace 10% faster than normal.

The second week you start with 10%, after which the second session rests on an increase of 5%.

This is an example of how you can increase the load. A trained body quickly gets used to the loads. Therefore, they need to be changed, increased.

Personally, I kept things simple: I just ran through "can't" each time as much as I could. As a result, I went from 10 minutes to several hours of mixed running.

Accelerations and intervals

A tougher way to develop endurance is this. But we are not talking about sprints, but about a slight increase in speed.

The essence of the method is this: you set yourself a target speed (the one you want to run for a long time). At this speed, run 400–800 meters, then jog for 4–5 minutes. If you can't run, then just walk fast. Then again run at the desired speed of 400-800 meters. Go and recover.

The cycle is designed for 8 weeks. Every week you add 1 interval. The first time you do 2 intervals (that is, you run twice at the selected speed of 400-800 meters). Second week - 3 intervals. Last week - 8 intervals. Then time yourself and see how much you can run at your desired pace. But do not be too hard on yourself - progress appears gradually!

Slow running

Here is another way to avoid getting tired while running. For example, you run at a speed of 12 km per hour and get tired in 20 minutes. You want to run longer at the same speed, but you are not going to break yourself and run through “I don’t want to”.

The solution is this - reduce the speed by 1.25 times and run more time. The distance will need to be run at least 1.5 times greater than when running at the same speed.

In fact, this approach resembles the very first one (monotone running).

Keeping a training diary

To achieve any goal, it is important that this goal is documented. Therefore, I advise you to keep a training diary. In this diary, you will write down what you have done and what you plan to do next.

Set goals for yourself and complete them, reach new heights, improve yourself.

There are many more options for how to increase endurance, but they are all associated with alternating speeds and distances. All this is so individual that it must be compiled personally for each person. Or, if you have a lot of patience, you can try various schemes on yourself - only the experimental method is acceptable only for those who have at least minimal running experience, who have gone through difficulties associated with endurance.

Endurance Rules

Rule 1: PPP (Plan, program, system)

This rule contains three important points:

1. When you set a goal, it must at least be written in a conspicuous place. If you just keep it in your head, the target will quickly run away from there, covering their tracks.
2. To imagine the goal and see its visualization somewhere on the refrigerator is not enough. You need to make a plan for how you will achieve it.
3. Last but not least, once you have a plan, it is not enough to reach your goal. Each item must be completed. And then, it’s not a fact that you will complete 100% of the plan and get 100% of the expected result.

In general, a plan, a program for its implementation and systematic exercises. For example, the goal is to run at a speed of 12 km per hour for a full 30 minutes without stopping. At the moment, you run like this for only 6 minutes, after which you suffocate, and your legs go numb.

Set a goal, write it down on paper and highlight it with bright colors. Write out a plan for 8 weeks ahead: how many times a week you will run, what time or distance you will run, and at what speed. Record your results each time.

Rule 2: Do no harm

The plan may not address your health concerns. Some you may not even know about. If something has surfaced, don't go forward through the pain. Find out the reason, pass the necessary examinations before proceeding.

Rule 3: Work through "I don't want" and "I can't"

Will is your friend. Only through self-overcoming will you be able to improve your results.

Tired - run. If you don't want to, force yourself to run. There is a plan, there is an action, there is a result. Everything is simple. And remember, this only applies to overcoming your laziness and weakness! If your knee hurts or your heart starts to jump out, see Rule 2.

What is running endurance and how can it be improved.

Speaking of endurance, we mean the body's ability to perform work of a certain intensity for a certain period of time. A runner is considered to be of sufficient endurance if he does not tire easily or can continue the race in a state of exhaustion.

Endurance depends on maximum oxygen consumption and lactate threshold (the period of onset of lactic acid accumulation). Roughly speaking, MPC is the size of the engine in the car, it sets the upper limit of your ability to withstand the load.

The lactate threshold provides information about your cardiovascular system's ability to sustain a given amount of effort while running. It depends on the characteristics skeletal muscle and adaptations as a result of training. The combination of factors MIC and LP (oxygen consumption at lactate threshold) is an indicator of the effectiveness of your "engine".

Let's take an example. A large displacement engine in a truck can accelerate it to 200 km/h. But the same engine in a small racing car will be able to accelerate it to 350 km / h! At a constant engine power, the speed increases.

Therefore, it would be reasonable to introduce a third factor: efficiency (in running, the term economy), which determines the limit of speed increase.

There are general, special, speed, power, aerobic, anaerobic endurance.

Aerobic endurance

The term "aerobic" literally means: "with energy obtained using oxygen." Aerobic training leads to the development of the ability to use oxygen in the muscles. This type of endurance can be developed through continuous or intermittent running (more on that below).

Aerobic endurance is of two types - speed, which helps the athlete to run at high speed despite the formation of acid, and strength, which develops the speed of movement in sprinting, hurdling, throwing and jumping.

Anaerobic Endurance

The term "anaerobic" means: "without oxygen": the muscles work using the energy received without the participation of oxygen. Proper anaerobic training with the participation of the lactate system allows the athlete to withstand the accumulation of lactic acid.

The most important types of training for developing endurance are constant with extensive repetitions, and interval, with various series of repetitions and segments.

How to develop endurance

An example of constant training for the development of general endurance, special endurance and for recovery:

Slow run.

Purpose: recovery.
Location: forest and park trails, unpaved.
Pulse: 120-140.
Duration: 30-40 minutes;

Purpose: development of general endurance.
Location: forest and park trails, alternating flat and mountainous terrain. Covering soil, less often asphalt.
Pulse: up to 145.
Duration: 1-3 hours depending on your preparation.

Hill run.

Purpose: development of special endurance.
Location: Parks or forests with hilly terrain.
Surface: asphalt, soil.
Duration: segments of 60-100 m, 3-5 series of repetitions of 3-5 runs in each series (depending on training).

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Are you a runner and want to develop your endurance and run marathons? Or maybe you are a beginner and would like to run a couple more kilometers. Whether you're a beginner or an experienced runner, we'll show you how you can take it to the next level.

Steps

Part 1

build your running endurance with interval training

Use interval training. Their benefits will help you get more out of your run and build your endurance.

• Develop your cardiovascular system. Endurance running can completely exhaust you. By using interval training you will develop anaerobic capacity (reducing the oxygen content). And when you combine this with aerobic capacity (increasing oxygen levels through easy runs and crosses), you'll get faster.
• Burning calories. Energy bursts (the high-intensity component of the workout) will increase the amount of calories you burn. This is true even for relatively short accelerations.
• This makes your running exercises more interesting. It may seem like a small thing, but if the usual routine gets boring, it will be much more difficult to stay motivated.

1. Do workouts at regular intervals. This is the easiest way to get used to interval training. Just alternate periods of high and low intensity running.

   • Start with a fifteen minute warm up. To start, go fast and go for a jog, pick up speed, and by the end of the warm-up, run at full speed. This guarantees the correct warm-up before you start intensive speed work.
   • If you are starting interval training for the first time, then you need to train your body so that it can withstand heavy intervals. Accelerate for a minute, then jog or walk for two minutes. Repeat these intervals 6-8 times. Continue for a few weeks and everything else will become easier. Then cut your recovery/rest time by 30 seconds until you're running 50/50 (one minute of acceleration and one minute of rest). Before shortening your recovery/rest time, make sure you are ready to increase the intensity of the fast phase and reduce your recovery/rest time.
   • Finish your workout with a 15-25 minute cool down. Go from running to light jogging, then, towards the end of the cooldown, to a walk.

2. Use pyramid type interval training. Start with short, intense bursts and then build up so that the longest period of high-intensity work occurs in the middle of the workout. Then gradually return to shorter accelerations and finish the workout with a cool down. This is more complicated than regular intervals, and you might want to use a stopwatch to keep accurate time.

   • Warm up for ten to fifteen minutes. As described above, start by walking at a brisk pace, move to an easy run and build up speed towards the end of the workout so that at the end of the warm-up you run at the most intensity.
   • Run hard for 30 seconds. Then calmly for one minute. Continue like this:
   • 90 seconds intense, two minutes calm.
   • 60 seconds intense, one minute and thirty seconds calm.
   • 45 seconds intense, one minute and fifteen seconds calm.
   • 30 seconds intense, one minute calm.
   • End your workout with a twenty to thirty minute cooldown, ending with a calm step.
   • NOTE--> Starting any program interval training make sure your body is up to the task and ready for it. If you overload it too quickly, injury may result. Just like building up mileage, you don't just build up, you do it gradually. If you're training for a race, take longer intervals and rest longer in the months leading up to the race. As the race approaches, increase the intensity and reduce the time for rest and recovery.

3. Make variable intervals. If you also play a sport like tennis in addition to running, then you know that the requirements for speed and endurance change according to the conditions of the game. Variable Intervals help you unpredictably alternate between short and long high-intensity intervals to more closely match the jerky accelerations typical of gaming environments.

   • Warm up with a light jog for ten to fifteen minutes.
   • Change intervals. High-intensity running for two minutes, then jogging for two minutes and thirty seconds. Speed ​​up for 30 seconds, jog for 45 seconds. Randomly change intervals. Most importantly, make sure you rest longer after long periods of high intensity than after short bursts. When you first start such workouts, rest a little longer, let the body get used to the loads and then shorten the rest intervals.
   • Do a 15-25 minute hitch.

4. Use the interval settings on the treadmill. When you run intervals on the track, the machine itself changes speed and incline, and you face new and unexpected challenges. The main thing - do not forget to do a warm-up and a hitch, if this is not provided for by the machine program.

Part 3

More Ideas on How You Can Build Endurance

Increase your mileage by 10% every week. For example, if you run 2 km a day, increase your daily run by 2/10 km. To develop endurance, continue to increase your run by 10%. But be sure to alternate workouts. For example, if you run 20 km a week, then the next week you will run 22 km. But after another week, return the total mileage to its previous level, this is necessary in order for your body to get used to it (run maybe 18-20 km). After another week, run 25 km in a week, and then run 21-23 km during the week. Gradually build up your running load. The maximum load depends on which race you want to participate in.

Run cross country on weekends. If you are used to running 2 km a day on weekdays, run 4 km on weekends.

Run slower and longer. For example, run at 60% strength for a long distance. Cross-country runs are designed to develop endurance, and this is not a race. Make sure you don't overwork your body the days before and after these runs.

Try plyometrics. Exercises like jumping rope and jump rope by reducing the time your feet are on the ground will help develop running motor skills.

Accelerate at the end of your run. Run the last quarter of the distance as soon as possible, then cool down. This exercise will help counter fatigue at the end of the race.

Run across changing terrain. Whether you're running on a treadmill or outdoors, change your incline frequently to help your cardio workout.

Change your diet. Cut out refined carbs and eat more lean proteins and vegetables. Eat less, but more often.

Part 4

Create a workout schedule

1. Make a schedule. After creating a schedule, stick to a certain mode. This will help you achieve your endurance goal and also give you the opportunity to collect metrics: Are you keeping up with the rhythm? Can you run longer and/or faster, has progress stalled? Here is a sample schedule that will allow you to develop endurance and speed:

   • Day 1- Equal intervals. Warm up for 15-20 minutes, then run fast for a minute, then jog or walk for 1 minute and 15 seconds. Repeat intervals 6-8 times. Keep track of time with a stopwatch, cool down for 20-30 minutes, gradually slowing down and moving to a step.
   • Day 2- Light jog (only 3-6 km, depending on your form and experience).
   • Day 3- Pyramidal intervals. Warm up for 10-15 minutes, do pyramidal intervals as described above.
     • Run for 15 minutes at a normal pace, then do the exercise at alternating intervals.
     • Finish your workout with a 20-25 minute cool down, at the end of the cool down, moving to a calm step.
   • Day 4- Easy run (3-6 km, depending on your form and experience).
   • Day 5- Easy run (3-6 km, depending on your form and experience).
     • It may seem that here you will often rest, but on the third day you worked hard. And given that you will have to run cross-country on day 6, it is better to save your strength.
   • Day 6- Cross. Start at a slow pace and run at a leisurely pace for 40-90 minutes. It will be great if one of your friends or family members runs with you, or rides a bike next to you.
   • Day 7- Day of rest (3-6 km, depending on your form and experience. Take a day off every 8th week).

2. Change up your routine a bit. Work hard once every three weeks using this technique:

   • To run, find a stadium 400 meters long near your home. Avoid the streets - they are too uneven: the foot closer to the road will be significantly higher.
   • Do dynamic stretches (not static stretches) and warm up a little (for example, do 25 push-ups or jog a little).
   • Run 400 meters at speed, then another 400 at a jog. Repeat at least 4 times.
   • Push the boundaries. When you reach the limit, write down the time and place of the race. Let it be the minimum distance or duration, try to improve the result. As you improve, increase the minimum.
   • Make a pause. After each running workout, you can’t just stop and that’s it. Walk around and wait for your heartbeat to calm down. Then stretch.

   Warnings

   • Listen to your body and avoid injury. Be sure to do stretches, warm-ups and cool-downs. Be sure to make sure your shoes fit.