Endurance running exercises. The slower the better. What Exercises Will Help Build Endurance?

Running further and faster than ever before may seem like a daunting task at first, but by using these simple rules, you can systematically increase your endurance and turn any workout into a challenge that you can handle!

With regular training, the distance that is difficult for you now will feel much easier over time. This will mean that you have increased your stamina. Overcoming the marathon distance will still remain a difficult test, but one day you will notice that you are now not as hard as before.

The increase in running endurance is the result of consistency and consistency - which means doing 3-4 workouts a week for several months - so don't expect a quick change.

It usually takes 10 to 30 days for the first positive effects of running to be felt. This time primarily depends on the type of training being carried out.

Before you start working on improving your endurance, you need to honestly assess your current aerobic base and plan your training accordingly.

Whether you're a beginner looking to complete your first 5k or an experienced runner looking to build up your endurance to avoid the "wall" effect, the "too much, too early" rule always holds true as overtraining at the start training will only lead to injury or overtraining.

Below are the basic rules that beginners should follow in order to improve their endurance as quickly and effectively as possible.

1. Consistency

To increase aerobic capacity (VO2max) - the higher this value, the more oxygen gets into the muscles - you need to train consistently. In addition, this approach will allow the body to adapt to increasing loads and avoid injury.

If you start adding extra runs to your training week, then they should be done at an easy and comfortable pace - speed follows endurance! You should do 3-4 workouts per week for 30 minutes or more. Try to make sure that one of them consists of a long run at an even pace.

Also, don't forget the popular 10 percent rule - increase your weekly training mileage by no more than 10 percent.

2. Long (long) run

When training for a half marathon or marathon, long runs can account for 30-50 percent of your total weekly mileage. Do it at a comfortable and even pace, many try to run too fast and lose a lot of strength, which affects their performance. Run light and just focus on covering the distance. Remember, speed follows endurance.

3. Tempo (threshold) run

Tempo running is carried out for short and medium distances, but at a higher pace than usual. These workouts aim to raise your anaerobic threshold—the rate at which lactate (lactic acid) in your muscles and blood begins to build up faster than your body can eliminate it—meaning you can run longer before fatigue and lactic acid slow you down.

Also threshold running is the key to increasing your speed. It should feel "comfortably heavy" and last between 20 and 40 minutes for beginners and up to 60 minutes for more experienced runners. The pace should be such that you can evenly maintain it throughout the workout.

In addition, there is a psychological benefit - you learn to more easily endure a constant intense load.

4. Proper nutrition

Your diet should consist of 55 - 65% carbohydrates. This doesn't mean you have to eat a mountain of pasta at every meal, but make sure your daily intake is sufficient for quality training and recovery.

2-3 hours before a long or intense exercise, in order to replenish energy reserves, you should take a meal rich in carbohydrates. If you're feeling very tired, often in a bad mood, or can't complete your planned runs, try increasing your carb intake. Try to eat complex carbohydrates (cereals, brown rice, potatoes, pasta, oatmeal) rather than refined or sugary foods, which will spike your blood sugar levels (which is always followed by an equally dramatic drop).

5. Recovery

The more you run, the greater the load on the body, and therefore it is very important to properly recover between workouts. This can be achieved through proper diet, stretching, and adequate sleep.

Try to consume carbohydrates and proteins within the first 30 minutes after you finish your run (this period is also called the “carbohydrate window”). At this time, the body absorbs nutrients best, which will allow faster recovery of glycogen levels and damaged muscles.

Performing dynamic stretching before the upcoming load will accelerate blood circulation in the muscles and ligaments, and also make them more flexible and elastic. And static movements after running will reduce muscle tension and help to quickly remove metabolic products from them.

Sleep is the most natural way to recover. During sleep, damaged fibers are “repaired”, muscles grow, and energy reserves are replenished.

6. Running economy

Proper technique will make your running more efficient and economical, allowing you to run farther and faster as you use less energy. This can be achieved by following these guidelines:

• straight posture while running;
• landing should take place exactly (exactly) under the body, and the push should be in front of you;
• arms are bent at the elbows at an angle of approximately 90 degrees, and the palms are slightly clenched into fists;
• cadence (step rate) is approximately 170-180 steps per minute

Excess weight can cause a decrease in running economy, as this will lead to higher energy expenditure during running.

Based on site materials runtastic.com

Running is wonderful and very rewarding, but rather monotonous. When jogging gets boring, the question arises: how to increase the endurance while running without losing speed in order to make training more effective. Let's see how you can increase these two indicators.

What is endurance for?

Endurance - the ability of the human body to withstand for a long time without losing performance. For what and who needs to develop endurance:

• Overweight people. ? You need to run and move more. If endurance is low, you will not be able to withstand a long, albeit not very intense, load. Hence, and . Therefore, it is necessary to increase this
• Athletes. If you are a runner, you need to develop and maintain a high level of endurance. Otherwise, you will not be able to bypass rivals in competitions. Good endurance helps not to get tired and concentrate on other important moments during the marathon- follow the opponents, bypass them, control the speed
• people involved in active sports and rest, busy with hard work. These are rock climbers, conquerors of mountain peaks, athletes, dancers, industrial climbers and others. In the course of their professional activities or favorite activities, their body experiences heavy load. Well-developed endurance will help to withstand it.

A person with a sedentary lifestyle without much physical activity running endurance exercises are not needed. To maintain good health, ordinary ones are enough.

If you are an amateur athlete, there is no particular need to increase endurance and speed. This is necessary more for professionals who participate in competitions, because the development of speed endurance in running is very important for them. People who just run "for health" do not need to improve their sports skills.

How to develop endurance while running?

Let's try to figure out how to increase endurance while running? You can use, but now we will not talk about them. There are certain running exercises for endurance, inventors who promise that you can run without getting tired. We share the most effective of these exercises. Anyone can make them- special equipment and special sports skills are not required.

The quieter you go, the further you'll get

How to act? Incorporate plyometric exercises into your workout. For example, run the first 20 meters with jumping movements, kicking your legs high, bent at the knee, forward. Remember to actively move your hands. Necessary .

Long workouts at the same pace

Give yourself occasional long tempo workouts. You have to figure out how fast you usually run. Slightly reduce it and try to cover as long distances as possible. Add distance every workout. Approximately 5 minutes. But the speed should not be too slow - stick to the average pace.

Long workouts at a fast pace

This exercise is suitable for more trained athletes whose body is accustomed to the load and is quite hardy. Main principle- Run as long and as fast as possible. With each workout, the distance increases.


This does not mean that you need to immediately start training with a fast run. So you quickly exhale. ¾ of the time run at a normal pace, and the last 25% of the way overcome at the highest possible speed. Increase the distance every workout. Both stamina and speed will gradually increase.

Most of the described exercises develop not only special endurance, but also general. That is, you will be able to withstand a long load without loss of performance / speed, not only while running, but also during other active physical activities.

How to increase running speed?

Who needs to increase their speed and why?

• Those: run faster, more energy is required, the body
• Athletes, especially those who run

Speed ​​and endurance are two inextricably linked qualities. The faster you need to run, the more stamina you need to have. That's why first of all train it, and only then concentrate on speed. To increase it, you need to pay special attention to:

• Endurance development. Suitable exercises listed above
• stretch marks development. The more flexible the leg muscles, the longer the stride, the higher the speed and the less fatigue. Professional runners must be flexible
• Technique development. Running technique must be correct, every movement verified. You need to carefully monitor the position of the back, arms and other nuances
• strength development. Strong muscles in the legs, buttocks and back provide powerful pushing movements while running. Therefore, they increase the speed

To summarize: to increase your running speed, you need to train your muscles, work on technique and stretching, but first of all, develop endurance. There are effective exercises for this: for beginners, intermediates and pros. Important - then success will come!

Video. Sprint. Running speed training.

Endurance is called the ability of a person to withstand high loads for a certain time, which depends on the degree of training of the body. This "skill" is necessary not only for professional athletes or employees of law enforcement agencies, but also in everyday life. Good physical shape helps in many everyday situations, for example, at work, during a long shopping trip, moving. This is the reason for the high interest of modern man in the development of good endurance.

A hardy and trained person is distinguished from the general mass by good posture, a taut silhouette, and the absence of extra pounds. His movements are fast, precise, confident. Changes affect not only the appearance, but also have a positive effect on the body. The concentration of erythrocytes - red blood cells responsible for oxygen saturation of internal organs, increases, the condition of the respiratory muscles improves significantly, and the heart muscle strengthens. External and internal changes that occur to a person become the main motivating factors in order to become hardy.

It helps to cope with the task perfectly. Ancient people, as anthropologists have shown, were the best runners. They could not only run fast, but also overcome huge distances. Compared to them, even Olympic champions would look awkward. Of course, many associate this feature of the ancients with the fact that they were forced to "fight" for their existence, to get food. Such a judgment is just another excuse for the lazy.

To develop endurance in running is to learn how to run fast and long, improve your performance in many sports, including swimming, cycling, cross-country skiing.

There are many ways to improve endurance. The main thing is to find the right motivation for yourself. If it is not there, then a person will achieve nothing but a waste of time and suffering from such activities. After all, first of all, you will need to change your habitual and comfortable lifestyle to an active one.

It is much easier for a motivated person who wants to become more beautiful and healthy. When such a desire is absent, then it is simply impossible to achieve anything. To take the next step towards improving your fitness, you should read the important information.

Existing varieties of endurance

The concept of "endurance" has a fairly broad interpretation, but in sports it has a clear classification. It is customary to distinguish two main types of endurance:

Aerobic

Represents the movement and work of muscle tissues. Its development becomes possible due to the long-term performance of various exercises.

Anaerobic

It is carried out without the process of enriching the body with oxygen. All work is done solely through the use of internal resources. For the development of anaerobic endurance, high-intensity training is suitable, the recovery periods between which are quite short.

This division is more valuable for athletes. For everyday life, it is enough to know that endurance is divided into general and special. The latter is characteristic of a certain professional activity, and its components depend on what kind of work is required to be performed. Some people need it solely for the purpose of being in a certain position for the longest possible time, while others need it to get used to working with oxygen deficiency.

How to increase endurance while running?

This question is not something exclusive and is of interest even to those who are not going to take part in competitions and win prizes. Thanks to running, a person gets the opportunity to keep the whole body in good shape, always arrive in a good mood.

To be successful, beginners should:

• adhere to an acceptable - comfortable degree of load;
• exercise systematically, do not skip workouts;
• regularly, but gradually increase the pace with the distance.

If you follow these principles, the result will not be long in coming.

Ragged rhythm by Craig Beasley

It consists in changing the rhythm of running. Half a minute you need to run at maximum speed, and then move on to calm walking for 5 seconds. According to the system created by the famous Canadian marathoner Craig Beasley, you need to do 8 repetitions at a time. To strengthen your body and feel improvements in endurance after a month, you should exercise three times a week. It is necessary to increase the load by implementing more repetitions gradually.

Bart Jasso Interval Running

The system from the manager of the Runner's World Race organization takes a slightly different approach. The run distance is divided into segments of 800 meters, and the time to overcome it is divided into their number. The race, consisting of several intervals, is arranged once every seven days. The point is to run them in the allotted time, and then add 800 meters each week until the entire distance is covered.

Endurance for everyday tasks

To be strong and enduring in everyday life, improving overall physical performance, all attention is focused on the most frequently used functionalities.

You can take long walks, run, skate, rollerblade, ski, bike. The simplest, most effective, affordable exercise for everyone is buckles with a rope. An alternative and much more interesting option for doing alone will be the organization of a team game, for example, in football. Such sports games are incredibly useful, bring a lot of emotions.

To develop muscle endurance, you need to perform basic exercises, increasing the number of approaches over time. Vigorous activity will favorably affect the physical condition, mood, well-being. This does not apply to professional sports, the achievements and rules of which differ from amateur ones.

Home endurance workouts

Among all the exercises available for self-fulfillment, running is considered the most democratic and simple. The popularization of a healthy lifestyle has led to the fact that running has become not only useful, but also fashionable.

Runners are looked at with a certain amount of envy, but only in the warm season. When frosts come and snow falls, such physical activity causes sympathy in many. However, driving through snowdrifts and running in sub-zero temperatures provides the maximum challenge for the most effective endurance training.

Those who are not attracted by the prospect of running in cold weather can exercise on an exercise bike or treadmill. The main thing is not to stop training.

It is not necessary to purchase sports equipment. Jumping, push-ups, pull-ups allow you to keep yourself in good physical shape throughout the year. The latter can be done on a horizontal bar installed in the doorway.

The most important thing

Having decided to become hardy, it is necessary to start training immediately, not to take long breaks, being content with the results achieved. Any stop will simply cross out everything that has been achieved.

A few weeks without the usual load for the muscles will cause serious damage to functionality. Exercises that a month ago were given as easily as possible will be performed with difficulty or not at all. Therefore, you cannot stop.

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

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 you can run at the most intensity at the end of the warm-up.
   • 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--> When embarking on any interval training program, 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 will help you to unpredictably alternate between short and long high-intensity intervals, which more closely matches the jerky accelerations typical of game conditions.

   • 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

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

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.

Endurance running is the most popular type of running among amateurs. For the development of endurance in oneself, complex technical work is not necessary. A calm long run is less traumatic than a sprint, and also brings more health benefits to a person of any age and with various sports data.

Endurance is understood as the ability of the human body to perceive long-term work without loss of efficiency. Therefore, when it comes to endurance running, it always means running long and extra long distances. Endurance is general and special.

General endurance is required to perform various kinds of prolonged loads. A person with well-developed general endurance will be able to ride a bicycle much longer, swim and dig potatoes in the garden. We can say that a hardy person can do any job for a long time. General endurance is the basis for special endurance.

Special endurance is the ability of the body to perform a specific type of activity for a long time. In this case, running endurance will be different from skiing endurance. The fact is that when training special endurance, the body gets used to performing certain actions and movements. Special endurance training is already necessary for professional athletes who are preparing for a certain discipline or distance.

Amateurs choose endurance running

To verify its popularity, you can simply refer to the start and finish protocols of marathons, half marathons, satellite races for these distances and other mass competitions, which are often held for long distances. In 2016, almost 8 thousand people covered the distance of 42.196 meters at the Moscow Marathon, and if we add to this figure those who finished the 10 km satellite race, we get 18,804 people. Moreover, the vast majority of people who took part in the race are amateurs who simply enjoy running and are not eager to win.

Why is endurance running so popular? It's all about the benefits of such a run and accessibility. For short-distance training, a stadium or arena is required. It is quite difficult for many to get to these sports facilities. While endurance training can be done in any convenient place. It can be a park, forest, alley and any other place where you can comfortably run. It is not advisable to run near the major transport arteries of the city in order to minimize the ingress of harmful substances into the lungs, and in crowded places, so as not to interfere with ordinary passers-by and not to constantly stop and change the pace of running.

Running clubs are becoming very popular these days. They unite former professional athletes who have already finished participating in major competitions, but have not stopped enjoying running, amateurs, and sometimes current professionals. Members of such clubs jointly choose the competitions they would like to take part in and begin preparations. They share experience, advice and conduct joint training.

There are also running clubs, only on a commercial basis. People join them and pay money to coaches who are already preparing them for certain distances based on the physical fitness and characteristics of the organism and the age of the novice athlete. Trainers will tell everyone how to develop endurance in themselves correctly.

Endurance running involves running at a low heart rate, which means a small load on the cardiovascular system and the musculoskeletal system. Many physicians specifically prescribe for patients with heart disease or obesity. Such running both strengthens the entire body as a whole and helps to get rid of excess weight, since fats are broken down during long runs at low intensity.

Benefits of endurance running

The benefits of running are invaluable for the human body. Regardless of the volume run, there will still be a positive effect, but such an effect will be special from a long run.

The first thing that strengthens during a long quiet run is the cardiovascular system. Moreover, the effect goes both to the heart itself and to the smallest vessels. If you lift weights, then the muscles of the arms are pumped, and if you run, the heart, which is also a muscle, is strengthened. During an easy run, the heart pumps more blood and contracts almost 2 times more, and without much effort and excessive stress. Due to the increased blood flow, the walls of all vessels are also strengthened. Endurance running is the best prevention of diseases of the cardiovascular system.

The respiratory system is also developing. Professional runners can have up to twice the lung capacity of non-athletes. Ex-smokers are advised to go for a run, as the increased circulation of oxygen in the lungs will help cleanse them of harmful substances.

Due to the fact that during a long quiet run, blood and oxygen circulation improves, headaches decrease. As you know, most people have headaches due to insufficient saturation of the brain with oxygen. Running helps to correct this pathology. This also improves brain activity. Light will improve the quality of sleep.

Running strengthens the muscles of not only the legs, but also the back, abs, chest and partially the arms. And we are talking about strengthening muscles, and not about gaining muscle mass. Strong muscles, combined with increased overall endurance, make runners very efficient and resistant to prolonged physical exertion.

Types of endurance running and training

There are two main types of endurance running: steady and variable. Each type has different variations of training and its own advantages. It should be noted that to develop endurance just by running will not work. Attention should be paid to special running endurance training.

Run at the same pace on the same pulse throughout the workout. Depending on the goals, training can last from 20-30 minutes to 2-2.5 hours. There are two main types of uniform running: low heart rate running and high heart rate running. Training at a low level of heart rate for 20-25 minutes promotes recovery after hard special work. During such training, the lactate (lactic acid) accumulated after a hard previous workout is excreted.

Long-term running at high pulses contributes to an increase in the threshold of anaerobic metabolism, maximum oxygen consumption and the development of special running endurance. Depending on the distance the athlete is preparing for, the duration of the workout will vary from 40 minutes to 2.5 hours. Only trained athletes can withstand a long, high-intensity workout.

Uniform moderate-intensity workouts are included in the training process to maintain the achieved level of physical fitness. Also, such training is perfect for amateurs who do not set themselves the task of competing in various competitions.

Running with a change of pace. Workouts may vary depending on speed, length of sections and rest time. Professional trainers select an individual ratio of speed, segment time and rest so that the training brings the maximum effect for the athlete. There are 3 types of variable running: fartlek, variable running and running with a gradual increase in pace or progressive running.

Fartlek is translated from Swedish as "play of speeds". Moreover, when an athlete first encounters such a workout, it really looks like some kind of game. In one training session, an athlete can develop maximum speed and even move to a step. The essence of the fartlek is that first the runner runs a certain time or distance at a fast pace, and then runs an easy run or walks a set distance to recover. After recovery, acceleration follows again, and so on. The duration of the acceleration and rest segments can vary throughout one workout.

If, during a fartlek, an athlete, for example, first runs 30 seconds quickly, then a minute slowly, then a minute quickly after a minute and a half of rest, etc., then in variable running, the segments are strictly set before the start of training. For example, the simplest setup for a variable workout might be three quick one-kilometer bursts at a set pace after 3-4 minutes of rest. And you should try to maintain a set pace and duration of rest throughout the workout.

A simpler, relative to fartlek and variable training, is progressive running. Its essence is a gradual increase in pace over the course of one workout. For example, the athlete must run the first 3 kilometers in 11 minutes, the second in 10:30, and the last 3 in 9:30. The duration of the workout and the pace should be selected individually for each athlete. This is especially important when it comes to professional athletes and beginner athletes.

Running Endurance Exercises

In addition to simple running, you should pay attention to special exercises that will increase endurance. These exercises are mainly represented by jump work, so they are best performed on a gentle slope with a length of 50 meters or more. When performing them, the main thing is to pay attention to technique and precautions.

15-20 minutes before the end of a uniform workout, you can perform a set of special running exercises uphill. Series should be performed, consisting of running with shin whipping, high hip lifting, deer running, mincing run, jumping on one and two legs. Exercise should be done after a short rest. The time during which the athlete will descend to the foot of the mountain will be enough for recovery. Exercises should be performed for 10-15 minutes, with rest between series.

Running and jumping up the stairs is also a good exercise for developing leg strength and endurance. Stairs to the stands of stadiums or stairs in parks are well suited. The main thing is to be very careful and not get injured, because it is easy to stumble on the steps.

A short video about endurance running: