Endurance training is useful and necessary for both the athlete and the amateur:
- If during normal strength training there is not enough breathing and it is not possible 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.
Endurance - the ability of the body to withstand intense stress for a certain period of time. It is required not only for professional athletes or representatives of law enforcement agencies. Moving, working in the garden, long walks, cycling, even long shopping - there are many situations in everyday life when good physical shape is simply necessary. Therefore, the question of how to develop endurance is very important for any modern person.
A trained, hardy person looks different - fit, portly, without excess weight. His movements become more precise, faster and more confident. But the changes don't end with the look. In the composition of the blood, the number of red blood cells increases, which contribute to the supply of internal organs with oxygen. The heart muscle is strengthened, the respiratory muscles are improved.
A modern person, who has a huge amount of information, can easily develop endurance while running. Anthropologists have proven that ancient people were the best runners on the planet. Moreover, they ran not only quickly (modern Olympic champions next to them would seem clumsy juniors), but also extremely long. It can be argued that the ancestors were better motivated - by hunger or sharp teeth behind their backs. But these are excuses for lazy people. Becoming stamina in running means learning to run longer and faster. It will also improve your performance in cross-country skiing, swimming, rowing, cycling and many other sports and activities.
There are many ways to become resilient. But the main thing is the right motivation. Without it, any methods will not bring anything but suffering. After all, you have to get out of a sitting state, so comfortable and familiar. Now you need to move, become healthier and more beautiful, add years of life and positive moments to yourself. If you are not ready to do this, then you can not read further.
But if you have firmly embarked on the path of physical self-improvement, it would be useful to find out some more information.
Types of endurance
Endurance is a broad concept. The types of endurance in sports have long been identified by experts. The classic typology looks like this:
But such a classification is more interesting for athletes. In everyday life, you just need to know that endurance is general and special.
Special endurance is characteristic of a specific professional activity. Its components differ depending on the type of work performed. Someone needs to hold out for a long time in one position, others must get used to working in conditions of oxygen deficiency.
Endurance in running
How to increase endurance while running is not an idle question, even if you are not going to win the Boston Marathon. Running is the best way to keep your body in good shape, your weight is normal, and your mood is on a positive wave.
Beginners need to adhere to the following principles:
Craig Beasley System - Ragged Rhythm
Famous Canadian marathon runner Craig Beasley recommended the following system: run at a maximum speed of 30 seconds, then make a transition to a calm walk for 5 seconds. Perform 8 repetitions of these actions per workout with three workouts per week and in a month you will be able to feel the strengthening of the body and increased endurance. Gradually increase the number of repetitions and the time of the maximum load.
Bart Jasso method - interval running
Another method was proposed by Bart Jasso, who is the manager of the Runner's World Race organization. It consists of the following. It is necessary to divide the target distance into intervals of 800 meters, and the total time to complete the distance divided by the number of intervals. Once a week, arrange a race consisting of several such intervals, running them in the allotted time. Every week, add one interval and eventually conquer the entire distance completely.
Endurance in everyday life
How to increase muscle endurance? Perform basic exercises to develop the main muscle groups with a gradual increase in repetitions. General physical condition will also improve. After all, you go in for sports, and this is always beneficial (this does not apply to professional sports, there are other rules for survival).
Home workouts
The easiest and most democratic way to improve your own physical activity is to start running. Now it is fashionable to lead a healthy lifestyle, so they look at people running with a certain amount of envy. But with the onset of the cold season, envy can be replaced by sympathy or misunderstanding. Running, pulling out the legs of their snowdrifts, is not just a development of endurance, but a real training of a special forces soldier.
If you don’t consider yourself one of the latter, you still don’t need to be upset. You can develop endurance at home. A treadmill or exercise bike will help with this. The main thing is not to turn them into another hanger for towels and clothes, but to really do it.
You can do without additional equipment. Regular push-ups, jump-ups, pull-ups (a horizontal bar in the opening is the easiest solution) will allow you to keep yourself in shape all year round without any investment.
The most important
Once you think about how to become more resilient, and start to make your desire come true, you should never stop. Otherwise, all previous work will go down the drain. Just a few weeks of muscle downtime leads to serious losses in terms of functionality. Well-known and seemingly simple exercises will again become unbearable loads. If you have chosen the path of a healthy body, a toned body and a good mood, then follow it to the end.
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 saturating the internal organs with oxygen, 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 for a long time, 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 tissue. 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
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.
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. Need to .
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 efficiency / 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 Firstly 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 in running plays an important role - endurance athletes show the best results. Consider the physiological aspects of endurance.
Varieties of endurance
There are two types of endurance:
- aerobic;
- anaerobe.
There is also another classification:
- special;
- general.
Aerobic
This is cardiovascular endurance. This is the ability to continuously perform physical exercises for a long period of time without fatigue.
The level of aerobic endurance in each person is individual. It depends on the amount of oxygen that can be transported by the body to working muscles through the lungs and blood system. And the efficiency of muscles depends on the amount of oxygen.
Aerobic endurance is one of the main ingredients for success in many sports. In some sports, such as running and triathlon, aerobic endurance is the most important attribute. In many other sports, including football, good endurance is also very important.
There are many ways to improve aerobic endurance. Running and cycling are among the main types of physical activity used to improve performance. In many cases, the regime is not so important, it is more important to train at the right intensity for a long time.
Aerobic endurance can be improved by doing any kind of aerobic exercise. These exercises are usually performed at medium intensity for an extended period. The main goal of such training is to increase the heart rate for a certain period of time. As a result, oxygen is used to burn fat and glucose.
anaerobaia
Anaerobic endurance is the ability to perform physical exercises in the so-called maximum training mode.
Ways to increase stamina while running
There are many ways. Consider the most popular.
Increasing the distance
There is a rule according to which you can increase the distance by 10% every week. Most athletes use this method to increase their training distance.
Instead of using this rule, you can use another method. Let's look at a way that will allow:
- increase endurance;
- recuperate in time.
Your distance
During each run, be sure to monitor your feelings. If you feel comfortable at the same time, then this distance is basic for you. During such a run, you feel comfortable and easy.
At the same time, the training should not be too easy or difficult. This indicator is the starting point for increasing the distance. This is the real (work) workload for you.
Now that you know your actual load, you can plan to increase or decrease the distance. For example, you are injured. In this case, you need to slightly reduce the distance (10-30%). In the preparation mode for the competition, you can increase the distance (5-20%).
This concept will help you prevent serious injury and increase your endurance.
Adaptation weeks
Adaptation weeks help to significantly increase the distance. In these weeks, you need to gradually increase the load. For example, 1-2% per day. In the long run, this will improve results.
This way of adapting to the load is useful for all athletes.
Advantages:
- reduction in the number of injuries;
- allows you to recover well;
- the body has time to adapt to the load.
Recovery week (every 4-6 weeks)
For running fans, this week is going to be hell. But it's worth it.
Periodically, you need to reduce the intensity of training in order to allow the body to recover and adapt. For example, if you are, then the distance can be reduced by 10-30%. It is necessary to reduce the intensity of training gradually. That is, on the first day 4%, the second 7%, etc.
Of course, recovery weeks are needed only during heavy training. If your workouts are in the standard mode, then there is no need to spend weeks of recovery.
Ragged rhythm
This method was invented by Craig Beasley, a famous Canadian marathon runner.
- run at maximum speed (30 seconds);
- walking (5 seconds);
- repeat the cycle eight times;
- in the future, you need to gradually increase the load.
interval running
What is interval running? This is when the modes of physical activity alternate. Also, the athlete is given more time to recover. For example, for 2 minutes an athlete runs at a speed of 10 km / h (intensive mode), and then 5 km / h (takes a breath).
Research shows that training in which you alternate periods of high intensity with low intensity has the following benefits:
- increase in endurance;
- speeding up the calorie burning process.
- e increase in muscle mass.
The length of the intervals and the frequency of training is determined by:
- quality of training;
- personal preferences;
- physical parameters of the athlete.
Different athletes will benefit from different interval training. An athlete with more slow twitch muscle fibers will generally do better with longer intervals.
Conversely, an athlete with a higher percentage of fast twitch muscle fibers will train at shorter intervals.
Consider the workout:
- 5 minutes warm-up;
- 30 seconds increase the pace (70% of the maximum effort) ... 2 minutes reduce the pace;
- 30 seconds increase the pace (75% of the maximum effort) ... 2 minutes reduce the pace;
- 30 seconds increase the pace (80% of the maximum effort) ... 2 minutes reduce the pace;
- 30 seconds increase the pace (85% of the maximum effort) ... 2 minutes reduce the pace;
- 30 seconds increase the pace (90% of the maximum effort) ... 2 minutes reduce the pace;
- 30 seconds increase the pace (100% of the maximum effort) ... 2 minutes reduce the pace;
- 5 minutes of easy jogging and stretching. When you stretch, your muscles expand. This promotes the intake of nutrients.
Changing your running rhythm during a workout
Long distance tempo run
This is running at the anaerobic threshold. Tempo running is very popular. Such training can significantly increase the anaerobic threshold. Tempo running will also improve your ability to maintain pace.
Example: Anp pace 30-40 minutes.
jump training
Each of us jumped rope as a child. But few people know that this fun activity is great for improving endurance. Of course, you can jump not only on a rope.
There are such jumping workouts:
- high jumps
- jumping from foot to foot;
- jumping over barriers;
- jumping on two legs;
- spreading, etc.
There are no universal tips. The effectiveness of training depends on many factors:
- body structures;
- experience, etc.
It is impossible to increase stamina without the right technique. This is the foundation. You can judge the current running technique by the following questions:
- Have you experienced joint pain (usually in your knees or ankles), especially when running on hard surfaces?
- Have you experienced pain in your lower back?
- Have you experienced shoulder pain?
- Do you feel sharp pains in the lower left / right side of your abdomen?
- Is your breathing erratic during exercise as well?
If your answer to any of the above questions is yes, you should improve your current running technique and take corrective action.
Additional Tips:
- Warm up at the beginning of your workout. It will warm up your muscles and prepare your body for physical activity.
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