If you are involved in sports, including jogging, or are simply a fan of outdoor activities, then you need to develop your endurance. It is a special resource of the body that helps to prevent fatigue with particular efficiency.
Therefore, endurance must be trained without fail, thanks to this you can not only increase the time of races and distance in training, but also achieve the desired success in competitions. Read about what types of endurance are and how to develop them in this article.
Types of endurance
Endurance is a vague concept. It can be characterized as the ability of the body to withstand intense loads for a long time, to perform physical work, and also to counteract fatigue.
It should be noted that there is no unit of measurement that determines endurance. For a novice runner, endurance is the maximum distance they can cover. For others, it is the ability to cover a distance of 20 kilometers without stopping. For still others, this distance grows up to 40, and even up to 100 kilometers.
However, there are also types of endurance that can help you overcome smaller distances, for example, 200 or 400 meters. Here, the athlete first of all needs to develop the maximum speed and maintain it throughout this short distance.
The following types of endurance are distinguished:
- Aerobic
- Power
- Expressway
- High-speed power.
Let's consider them in more detail.
Aerobic
If you develop this type of endurance, you can run at an average speed for fairly long distances. Plus, when you're done exercising, you'll quickly regain your strength.
Thanks to the oxygen supplied during breathing during running, carbohydrates in the body are actively consumed, and the muscles receive all the necessary energy.
Power
The power type of endurance is understood as the ability of the body for a long time not to feel fatigue and to perform a number of movements that are associated with the repeated manifestation of physical strength.
Expressway
Speed endurance is when our body can withstand the maximum speed load for a long time.
High-speed power
As part of this type of endurance, we can perform strength movements at the maximum pace, and all this is a fairly long period of time.
How to properly increase endurance? Exercise types
We will tell you how to properly train endurance, primarily for medium and long distances.
Tempo crosses
This is one of the most important types of training to develop endurance while running. They represent distances of about four to ten kilometers, which must be covered in a minimum of time.
Of course, the load is quite heavy, you need to run such crosses at a heart rate that is about ninety percent of your maximum. If at the end of the distance the heart rate is increased - it's okay. As a rule, this is 160-170 beats per minute.
In cross-country, the most important thing is to correctly distribute your forces throughout the entire distance, because otherwise you risk either not reaching the finish line, or running at a very slow pace.
Interval running
These workouts should be done at the same intensity as the crosses, but rest periods should be done during them.
Here are the types of exercises for interval training:
- run a distance of one kilometer four to ten times.
- run a distance of two kilometers from two to five times.
- run a distance of three kilometers from two to five times.
- run a distance of five kilometers from two to five times.
Between these intervals it is necessary to make "breaks", lasting two to five minutes. Naturally, the less such "changes", the better. However, if you feel that you need more rest, especially at the end of the workout, or if the segments are three to five kilometers, do not deny yourself this.
Jogging on an incline
One of the most effective results is when running on an incline. You can jog on an up or down trail, or on an appropriate treadmill.
The tips for this type of endurance running are:
- You need to run at a pace at which you can carry on a conversation and at the same time run without shortness of breath.
- It is also necessary to observe a certain speed: in twenty seconds, you should take from twenty seven to thirty steps.
- The minimum should be to run for twenty minutes, and the maximum - up to one and a half hours.
- In no case should you run uphill all the time, you need to alternate. Downhill running should be about half the workout time, during which the heart rate should be between 150 and 180 beats per minute.
- Don't run too fast
- For this type of endurance running, it is better to choose a flat surface: treadmill, highway, dirt track.
Other endurance sports
- In winter, you can develop endurance with cross-country skiing. This sport has a good effect on blood vessels and heart.
- In summer, it is recommended, in addition to running, to do swimming to develop endurance - one of the least traumatic sports, which has an excellent effect on the spine. You can also go cycling, covering long distances.
Tips for building endurance while running
Here are some tips on how you can increase your running stamina:
- Switch to walking only if absolutely necessary.
- Sprint races should be practiced.
- It is necessary to do plyometrics.
- You should alternate between light training days and heavier training days.
- During the run, you should change the pace of the run.
- You must have motivation, strive for a certain result. Set a goal for yourself - and strive for it.
- After warming up, do a few stretches after warming up.
- If you participate in competitions, try to become the "tail" of a stronger runner and run after him as long as possible without thinking about fatigue.
- If, for some reason, you don't have enough air, start breathing through your mouth to increase the oxygen supply.
- A quality running shoe with a good instep insole is one of the most important things for a runner.
- Go for a run with a bottle of water and a dampened towel to cool off during your workout.
- If you have asthma or other illnesses, take an inhaler with you when you run. You can also alternate between running and walking.
- If you smoke, quit!
- The workout itself should start with a brisk walk, and then move on to running.
- If you choose areas with beautiful scenery for running (for example, parks), running will be more comfortable and more interesting.
- Plan a task for each workout (for example, to cover a specific distance) and do not finish running until you have completed everything.
- Invite friends and like-minded people with you to workout - this will increase motivation and make training interesting.
- Exercising with friends will encourage and support you.
- It is better to end the workout with stretching.
- In order to develop endurance, in no case should you overload the body with excessive loads, and you should also not allow chronic fatigue.
- If you feel very tired, weak, lethargic, it is better to stop training, or at least reduce the load.
As a conclusion
Willpower and endurance can be developed both by yourself and with the help of professional trainers. This will definitely not hurt both amateur beginners and seasoned and experienced runners. In addition, proper running technique must be followed.
To significantly increase endurance while running, you just need to regularly train, adhere to the planned plan and strive to reach certain heights, and then an excellent result will not be long in coming.
