How to develop running endurance. How can beginner runners improve their endurance? Prioritize compound exercises over isolation exercises

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.

Any person who is fond of running tries to improve his performance and achieve better results. But each organism is individual, and one method may not work for different people. Here are a few ways to increase your running endurance, choose the one that works for you.

How to increase endurance?

This workout is named after the manager of the Runner's World Race. Its essence is simple: you need to run 800 meters at the speed with which you would run your first marathon. If you want to run your marathon in 5 hours, try to run 800 meters in 5 minutes. At one time, this method gained a large number of fans.

The Bart Yasso method formed the basis of Doug Underwood's training, and thanks to him he was able to get to the Boston Marathon.

2. Long runs at a slow pace

Exhausting workouts bring the athlete to exhaustion. Renowned trainer Warren Fincke has developed an interesting technique in which the marathon runner must concentrate on running slowly and for a long time, which will allow him to develop endurance without injury.

According to this program, you will achieve better results if you run at a speed that is 80% of your normal pace than at a speed of 90%. It would seem that the difference is small, but it will help to achieve better results and avoid the risk of injury.

3. Alternate workouts

This method was developed by Bill Pierce, a man who has been running a marathon for a quarter of a century and has a degree in physiology. He makes a plan for each workout, indicating the distance and running speed. There are three days a week for running. The first day is a slow run, the second is an interval run, the third is a tempo workout. Alternating workouts reduces the risk of injury, and high intensity increases endurance.

4. Fast running for long distances

This option is the exact opposite of method #2. Unfortunately, it is not suitable for everyone, but it is quite possible that you are one of them.

The method was developed by Scott Strand, another famous marathon runner. His way to increase performance is simple: you need to run fast. He ran up to 23 miles per workout, and the second half of that distance at marathon pace.

5. Plyometrics

Plyometrics or "jump training" is used to improve athletic performance - speed and endurance. The essence of plyometrics is fast, "explosive" movements. Such exercises help the muscles to develop the greatest effort in the shortest time.

It may sound complicated, but it's actually quite simple: try including jumping in your runs. Run with short strides, lifting your legs high and developing high speed. It is not recommended to perform this on asphalt due to the high load on the knees: prefer a dirt surface to it.

Drawing conclusions

Many types of physical activity - cycling, running, swimming, football, aerobic exercise require endurance, which allows athletes to stay active longer. It's not easy to run longer, swim farther, or drive non-stop around the world. In this article, we'll show you how to increase your stamina and describe some simple ways to stay active longer.

Endurance allows people to train at a certain intensity and for a long time (think of a marathon). There are many factors that combine to determine an athlete's level of endurance, but two of them are of key importance: maximum oxygen uptake (VO2 max) and anaerobic threshold.

Maximum oxygen uptake (VO2 max) is the maximum rate at which an athlete's body can take in oxygen during an exercise. The measurement of this parameter is the most popular method for determining the level of physical fitness, however, it is not the most accurate. While endurance is more genetically dependent, oxygen uptake can be improved with specific training such as high intensity interval training.

Another important parameter that determines an athlete's level of endurance is the anaerobic threshold, or the level of exercise at which lactate begins to accumulate in the muscles. Fortunately, almost any athlete can improve both of these parameters. In order to increase anaerobic threshold, and therefore the ability to train harder for a longer time, you need, according to famous sports expert Noam Tamir, to run at a moderate pace.

Endurance athletes have a higher proportion of slow muscle fibers that evenly use oxygen to generate energy. Long-distance running develops slow muscle fibers that continuously energize and allow you to more effectively fight fatigue. Also, long running allows you to convert fast muscle fibers into slow ones, which also improves endurance.

Action Plan for Guaranteed Improvement in Endurance

Try these tricks to take your stamina to the next level. With these training and nutrition tips, you should be able to complete the Ironman Ultra in the near future.

• Rest completely. In order to work long and intensively, it is necessary to have fresh forces. Famed sports expert John Mandrola said, "Train hard on training days, rest on rest days, and never train multiple days in a row without adequate rest."
• Eat right. When it comes to nutrition, carbohydrates are key because the body uses glycogen as an energy source. When glycogen runs out, the body switches to other sources of energy and starts burning fat. During prolonged cardio training, you should consume 30 to 60 grams of carbohydrates per hour, depending on body weight. Research also shows that a combination of protein and carbohydrates can improve endurance and reduce muscle loss. It has been observed that the optimal balance of proteins, fats and carbohydrates can vary significantly from athlete to athlete. Experiment to find the perfect combination that works best for you.
• Use high-intensity interval training, including in combination with traditional. Try running up and down stairs or on a treadmill at varying speeds, but keep in mind that these workouts require full recovery due to their intensity.
• Add strength training. Remember that for the development of endurance, the variability of loads is important. Strength training will strengthen your bones, ligaments, tendons and muscles and increase your overall fitness. Combine aerobic workouts with kettlebells, dumbbells, and bodyweight exercises.
• Turn on the music. It is noticed that listening to music has a positive effect on endurance and can not harm your training in any way. Music helps to mentally gather and tune in when it is most needed, endurance athletes have a well-developed mind-muscle connection.
• Work on what is weaker. People often find their own comfortable training program and stick to it. Mandrola advises changing it to develop endurance: marathon runners should run at speed, if you're running on a flat surface, run uphill. Develop in parallel in what you are weak in, this will give the body an impetus to growth.
• Drink beet juice. There is a study according to which, eating nitrate-rich beets helps improve endurance by 16%. It remains unclear whether other nitrate-containing products have the same effect. The day before the race, eat pasta with beetroot juice, but be aware that the juice can be high in sugar, be in moderation.
• Train smart. The principle of gradual adaptation in sports is a systematic increase in mileage and speed. Train safely - run on a level surface, drink plenty of fluids, these tips will help you avoid injury and ultimately give you a boost in endurance.

7 Ways to Increase Physical Endurance

It's no surprise that people want to increase their endurance. The popularity of all kinds of racing with obstacles has recently become so huge that, more than ever, there was a need to develop this quality. According to personal trainer Will Torres, people focus their attention on training such as running or cycling, but this is only one part of the program to improve endurance, strength must also be increased.

Torres explains that if you increase the strength of your legs, you will be able to increase your stride while running, and the extra muscle strength will help you reduce the impact on your joints. If you want to beat a Race of Heroes, a marathon, or any other endurance event, follow these principles. Regularly following them will help in the end to significantly improve endurance.

1. Combine Strength Training Days With Cardio Days

The connection is very simple - the more muscles you include in the work, the more it stimulates your cardiovascular system. Instead of devoting a single workout to endurance development and another to strength development, try combining the two. Torres advises, "Bench press after pull-ups, then run a mile at top speed." Another good option is to exercise with the rope for a minute after the squat, then overhead press, then crunches, repeat.

2. Reduce rest time

Many allow themselves to rest from 30 to 90 seconds. between sets, but if endurance is your goal, be prepared to sacrifice rest. “At the end of the set, the muscles should be burning, breathing and sweating should be active,” says Torres. “Pause only if you are physically unable to continue.” He advises choosing the following series of exercises: 10 times bench press, 10 times squats, 10 times pull-ups, 10 times lying twists. Perform this series three times in a row with minimal rest.

3. Work out at a fast pace

Torres reports that doing strength training at a fast pace not only builds strength but also improves endurance. This is one of the best ways to speed up your metabolism. When people focus too much on endurance training alone, they can lose a lot of muscle mass.

4. Prioritize compound exercises over isolation exercises

Basic exercises involve more than one joint, such exercises include squats, lunges, pull-ups, and presses. They improve endurance better than isolation exercises, such as barbell curls or lying leg raises.

5. Avoid repetitive workouts

Changing training regimens is essential for developing endurance and endurance. According to Torres, the body gets used to the same training after two weeks of training. So, if you're a runner, take up martial arts instead of running, and if you're an avid cyclist, start running up the stairs. “Train in different modes, so you can avoid the routine, be unpredictable,” says Torres. “Besides, it gives additional motivation.”

6. Do hybrid exercises

Squat combo with overhead presses, lunges with biceps exercises - choose two different exercises and do them one after the other. The more muscles you include in the work, the more it will stimulate your cardiovascular system, which, in turn, will subsequently have a positive effect on endurance.

7. Add Explosive Movements to Your Program

Explosive movements require a lot of energy, strength and endurance at the same time. If you start exercising in an explosive manner, you will notice over time that you become faster. Try variations like burpees, box jumps, clapping push-ups, and more.

How can beginner runners improve their endurance?

What are some ways for beginners to improve their running and get faster? Surprisingly, beginners shouldn't get too hung up on hard training or running at a high pace during their workouts. Such methods have a place to be, but beginners are often limited in their capabilities for two reasons:

1. low stamina due to lack of experience
2. risk of injury

In order to progress, beginners need to improve their endurance while reducing their risk of injury. Two goals that often conflict with each other. There are two strategies that allow you to increase endurance performance without exposing yourself to the risk of injury, and therefore progressing steadily.

Cardio training without shock

Running is a contact sport, there is no doubt about it. The feet interact with the surface and this impact damages the ligaments and muscles. Some damage is desirable because it causes adaptation and makes you stronger. But too much load without proper recovery is the cause of injury. It can be reduced with alternative aerobic training such as cross training.

There are two types of exercise that can provide the same benefits as running without the traumatic effects of running: water running and cycling.

Running in water - you use a special belt to stay afloat and mimic the movement of running while completely in the water. You need to maintain a straight posture, and keep the pace at 180 or more steps per minute.

Cycling training - give preference to riding on prepared roads so as not to get injured on unprepared tracks for riding. Find a route with the fewest stops at traffic lights. Maintain a pace of 90 rotations per minute.

Water running and cycling are the preferred types of cross-training for runners because they are the closest to running. They force your body to adapt and progress. The results of such adaptation affect the results in running.

Cross training cannot replace running, it only allows you to increase your training load without the risk of injury.

Sequential training

Although weekly distance increases increase the risk of injury for beginners, there are ways to improve your fitness while staying healthy.

To improve your aerobic endurance and be able to run further than you can today, you need to train consistently. Consistent training will allow you to develop your aerobic base, increase your aerobic capacity (the amount of oxygen your muscles can use) and your muscle strength. If you add additional running workouts to your training program, then make sure they are not intense. Endurance is the result of moderate-intensity training. Train 3-4 times a week for 30 minutes or more, and during one of these workouts, run longer and further than usual.

Remember, consistency is the key to running endurance.

First, increase the distance moderately. You've probably heard the 10 percent rule by now? If you are a beginner, increase your distance by no more than 2-4 km weekly. And during other weeks, do not increase the distance at all. The body needs time to adjust and adapt to the new training load. The feeling of how much training load to give the body at any given moment is an important quality that a runner can develop in himself.

Even with slow, steady increases in distance, runners often get injured if they try to run faster than their physical limits allow. It is important to create a power base that will protect you from injury when the load increases.

Runner-specific strength exercises develop functional strength skills and help facilitate recovery.

You can do bodyweight exercises for 10-20 minutes after running, and add gym workouts (30-60 minutes) based on the following exercises:

1. squats;
2. dead thrust;
3. lunges;
4. bench press;
5. pull-ups;
6. army press.

These exercises are classics for a reason. They strengthen the overall fitness, not just individual muscles and help you run more efficiently, develop the strength necessary to cope with the distance.

Many novice runners ignore strength training and often suffer from chronic pain as a result, which disrupts the sequence and routine of the training process.

Consistency, which I call the "secret sauce" to a successful run, will grow a monster of endurance in the long run.

The combined use of cross-training and strength training will not only dramatically increase endurance in a short time period, but will also provide an opportunity to progress steadily and safely in the long term.

Sometime in the future, you will look back and notice that the distance that is a challenge for you today is no longer perceived as so difficult. If this happens, then you have improved your endurance. I do not want to say that the marathon is easy, your attitude towards this distance will change, it will become easier for you. Endurance improvement does not happen quickly, you run several times a week for weeks and months, over time it strengthens your fitness. There are no quick fixes if you want to improve your endurance. It is generally accepted that it takes from 10 days to a month to feel the benefits of running. This time will depend on the type of run, faster and more intense running will bring results faster, and running at a moderate pace will give results later.

Before you start working on your endurance, you need to honestly assess your physical capabilities and rely primarily on them. Whether you're a beginner trying to get through your first 5K, or you're an experienced marathon runner looking to get ahead in your running, remember that blindly following the "more is better" principle can lead to injury or overtraining.

Run long

This does not seem like a particularly large increase, but over time it adds up to an impressive value. When you reach a training volume comparable to marathon and half marathon distances, the proportion of long training sessions in your weekly program should be 30-50%. During these long runs, keep a steady pace and focus on finishing the race. Many people try to build up speed prematurely, while experiencing difficulties at the finish line. Speed ​​in this context is a consequence of improved endurance.

High Intensity Running

During these workouts, you run a shorter distance, but at a higher speed than usual. This kind of training forces your body to utilize lactate from the bloodstream more quickly. This will allow you to subsequently run longer until the moment when the accumulated metabolic products remind you of themselves with fatigue and a decrease in pace. Also, such training will make it easier to endure jogging at a moderate pace, will increase their average speed. The duration of high-intensity running should be 20-40 minutes and even more than an hour for advanced athletes. The feeling should be comfortably heavy. Such a run should not make you gasp and slow down, keep to the upper limit of your capabilities continuously throughout the entire distance.

Eat Right

The amount of carbohydrates is key. 55-65% of daily calories should come from carbohydrates. You don't have to consume a ton of pasta with every meal, just remember that carbs are important for a full workout. Before running long distances, make sure you have enough energy to handle it. If you're feeling weak, in a bad mood, or having trouble keeping up with your planned workout program, increase your carbohydrate intake. Always opt for complex carbs like whole grains, oats, or brown rice. Avoid sweets, fast carbohydrates cause unwanted spikes in blood sugar.

Rest

The longer the distance, the more body resources are required to overcome it, and, consequently, more time to replenish these resources. Proper recovery is based on proper diet, stretching and healthy sleep. A meal consisting of a meal rich in carbohydrates and proteins should take place no later than 30 minutes after the end of the workout. This is the optimal range during which the body is best absorbing nutrients to replenish the resources lost during training. Make sure you start a new workout fully rested.

Learn to save energy while running

Working on proper running technique will allow you to become a more efficient runner. If you run economically, this will make you less tired because you use energy more slowly. Proper technique starts with proper posture, making sure your feet touch the ground under your center of gravity at a rate of 170-180 strides per minute. If you are overweight, know that running will be easier if you are lighter.

mental concentration

The thought of running further than usual is always scary, but you can cheat. Prepare your mind in advance and the distance will seem easier. One way is to break the distance into smaller pieces and imagine it in this form. Imagine 13 km as 10 km and another 3 km at a slow pace. You've already run 10K, adding 3K doesn't look nearly as intimidating as a full 13K.

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Endurance is the antidote to exercise fatigue. Achieving certain results and success in running is impossible without the development of endurance.

Have you ever met an athlete who did not work on his achievements and strive for the best? One of the main qualities is endurance. There are different ways to develop this quality. The same method may be optimal for one runner, and be useless for another. It is important to choose exercises that will work on muscles, speed, and of course increase endurance.

First of all, you need to know your level of physical fitness, because the development of endurance requires the maximum return from the runner. Endurance running means good results throughout the training and the maximum distance that the athlete can cover.

Endurance training is not a universal formula for winning in any competition, it is also important to develop running technique, speed and other qualities.

Endurance can be divided into two types:

General Endurance necessary for every person who seeks to achieve certain results in sports.

Special Endurance required by athletes who deal with prolonged physical exertion. Especially important is the development of endurance in running. In order to overcome long distances, not only technique and speed are important, but also developed endurance, which allows you to deal with a lack of oxygen and aerobic exercise.

Types of endurance

Aerobic endurance- the ability to overcome the distance at an average pace and quickly restore strength after training.

Strength Endurance- the ability to perform physical exercises without prolonged fatigue associated with numerous repetitions.

speed endurance- the ability to withstand a high-speed load for a maximum amount of time.

Speed-strength endurance- the ability to perform strength exercises with a maximum frequency of repetitions, without prolonged fatigue.

Exercises must be combined with jogging and other physical activity on certain muscle groups.

• Multiply your average pace by 1.25. Try to run a little slower, so you can avoid injury and improve your results.
• Keep a workout plan. Alternate different types of training: run a distance at a slow pace; interval training; tempo workout. Alternating workouts can reduce the risk of injury and fatigue.
• Arrange jumping workouts. Use Plyometric exercises with "explosive" and as fast movements as possible. Perform jumps on a soft surface - on the lawn or on the ground.
• Tempo workouts: running at a fast pace for long distances.
• Run the last quarter of the race as fast as you can.

One of the most famous and easiest ways to develop endurance is the simple jogging. Also, the development of endurance is facilitated by running up the stairs at maximum speed, special running exercises are often used.

Additional ways

• In the cold season, arrange cross-country skiing, so you can improve not only endurance, but also coordination of movements.
• Take up swimming. Swimming will help reduce the load on the spine and joints, while all the muscles will work.
• Ride your bike. Regular cycling makes the muscles of the legs, buttocks and abs work.

When developing endurance, do not forget to control the heart rate.

After playing sports, you need to check the pulse. For measurement, you can count the number of beats in 10 seconds, and multiply the result by 6. The optimal heart rate is 130-145 beats per minute, depending on age.

Consider your level of training and allowable load. Be sure to alternate workouts with rest, avoid injuries and chronic fatigue. Building endurance is a long process with magical results.

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 of skeletal muscles and adaptations resulting from 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 power, 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: restoration.
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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April 25, 2019 7

“By the way, they don’t want light legs before a marathon,” Igor answers my typical marathon parting words. We go into one of the rooms of the Prague Philharmonic, which serves as a dressing room for professional runners during the half marathon.

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