Yes, yes, nothing new. But just listen to how much you can improve your results! I myself do not like to prolong pleasure, and the desire to achieve everything and quickly often takes precedence over caution. So far I've been lucky, and the only unpleasant consequences are hellish krepatura.
Some of my friends weren't so lucky. There can be a lot of options for punishment for such impatience: starting with microtraumas, ending with fractures. So here is an example from the life of a man who was able to achieve amazing results through patience and perseverance. And more to come soon!
So, get acquainted: Craig Beasley from Canada. Craig started running two years ago and at that time could only run for 30 seconds, and then transitioned to a walk and walked for 4.5 minutes. Then ran again for 30 seconds. He repeated this cycle eight times for a total of 40 minutes. He tried not to miss and trained three times a week.
30 weeks later, Beasley was able to run non-stop for 30 minutes and completed his first half marathon in 2 hours and 12 minutes. He decided to continue to train and trained even in winter at sub-zero temperatures. In May, he was already able to run non-stop for 2 hours and 45 minutes and complete six sets of 400 meters in 1 hour and 45 minutes. He has his first marathon ahead of him.
Try to increase the distance gradually. For example, increase by 1 km at the end of each week for three weeks in a row (for example, 5, 6, 7 km), and on the fourth week, take a vacation, rest and recuperate. Then start adding 1 km again.
Option 2. Method Bart Jasso
This workout was used by Bart Jasso, manager of the Runner's World Race. It consists of running 800 meters as fast as you plan to run your first marathon. So if you want to run it in 4 hours and 30 minutes, try running 800 meters in 4 minutes and 30 seconds. This workout was written about 10 years ago, and since then this method has gained a lot of fans.
Doug Underwood is one of the many fans of this technique. He has only been running for three years and has already run two marathons in 3 hours 55 minutes and 3 hours 53 minutes. After that, he really wanted to take part in the Boston Marathon and decided to take his training seriously. The Yassa method formed the basis of his training.
To get to the Boston Marathon, you need to keep within 3 hours and 30 minutes. So Underwood decided to train until he could run 800 meters in 3 minutes 30 seconds and combine 10 sets into one run by inserting 3 minutes 30 seconds of jogging between fast runs.
As a result, Underwood ran the Baton Rouge Beach Marathon in 3 hours 30 minutes 54 seconds. This was quite enough to get into the Boston Marathon.
What is the best way to train? Try running the Yasso plan once a week. Start with 4-5 intervals of 800 meters at a speed that you have set as a goal for yourself, and then add one interval per week until you reach 10.
Option 3. Long and slow run
Megan Arbogast has been running marathons for five years now, and her best time is 2 hours 58 minutes. Everything would be fine, but there is one problem: during the preparations for the marathon, she brought herself to exhaustion.
And since 1998, she began to train according to the program, which was developed by Warren Fincke, a well-known trainer from Portland. Fincke believes that a marathon runner should focus on easy running, which will help him achieve the right level of endurance without injury every few months. He believes that many runners train too hard, get injured, and then never reach their upper limit.
Fincke's program is based on learning that is built on effort. He believes that if a runner runs at 80% of his standard pace, he will achieve better results than if he runs at 90%. Only 10% of the difference helps to avoid injuries and achieve the desired results.
And this program helped Megan a lot. Two years after starting training on this system, she improved her personal result to 2 hours and 45 minutes.
How to train with this system? If you're running 10K at an average pace (a 7:30 mile), then try running the same distance at a 9:23 mile pace. That is, you just need to take your pace and multiply by 1.25.
Option 4: Record every workout
When you've been running a marathon for 25 years and have a degree in physiology, you know some interesting things about training. Bill Pierce, chairman of the Department of Health at Fermanagh University, has developed a program that works great. At 53, Pierce is running the marathon in 3 hours and 10 minutes—not much slower than when he ran his first marathon 20 years ago.
The secret is that Pierce runs three days a week, but these days he trains for wear. In the remaining four days, he just rests: he doesn’t run at all, but he can give himself strength training or play tennis.
Pierce draws up a work plan for each workout that includes speed and distance. One day he runs a long distance at a slow pace. On the second day, he runs intervals, and on the third he arranges a tempo workout for himself. He works at a higher intensity than others recommend, but by alternating workouts, the risk of injury is reduced. This training plan proved perfect for Pierce, and he has been practicing it for many years.
Pierce's training schedule: interval workouts on Tuesdays, tempo workouts on Thursdays, long distance at a slow pace on Sundays. Interval training - 12 reps of 400 meters or six reps of 800 meters at a pace slightly above the pace at which he runs his 5K. On tempo days, Pierce runs 4 miles 10 to 20 seconds faster than the pace at which he runs his 10K. And finally, a long slow run - 15 miles at a pace that is 30 seconds slower than his marathon pace. You can calculate your schedule in the same way.
Option 5: Do plyometrics
Plyometrics (English plyometrics) is a sports technique that uses the shock method. In the modern sense - jump training. Plyometrics are used by athletes to improve athletic performance that requires speed, agility, and power. Plyometrics is sometimes used in fitness and is one of the main elements of parkour training. Plyometric exercises use explosive, fast movements to develop muscle strength and speed. These exercises help the muscles develop the most force in the least amount of time possible.
Dina Drossin is one of America's top female runners of all time. One day, she asked Weatherford, a coach at the U.S. Olympic Committee Training Center in Chula Vista, California, to develop a special program that would allow her to develop endurance and improve her speed.
Weatherford said he hasn't had to work with distance runners, but he will try. He ended up coming back with two ideas that worked great. Weatherford and Drossin started with core strengthening and continued with explosive leg plyometrics, focusing on the basics and prioritizing quality over quantity.
Drossin performed various types of jumps and after these trainings she ran the London Marathon with her new personal (and American) record - 2 hours 21 minutes 16 seconds. And this is 5 minutes faster than her result before this marathon.
Try including jumping in your workouts. For example, running with a short fast step of 15-20 meters. This is when you run in small steps, quickly moving your legs and raising your knees quite high, but not too much. While running, use your arms vigorously. Rest and then repeat 6-8 more times. Train this way 1-2 times a week, adding 5 minutes of different jumps (on one leg, on two legs, and so on). Jumps are performed on soft grass or ground.
Option 6. Long tempo workouts
Military Patrick Noble ran his first marathon in 1986 in 3 hours and 15 minutes feeling like a hero. Noble decided not to stop there and ran 50 marathons without breaking his 3 hour barrier. But 52 times he managed to jump above his head: he ran a marathon in 2 hours 58 minutes 23 seconds. Patrick believes that his special approach to training - running at a fast pace for long distances - helped him.
The standard approach to tempo training suggests that you run 20 to 40 minutes at a pace that is 10 to 20 seconds slower than your pace by 10K. Noble raised the bar to 60 minutes. In the end, this is what helped him overcome the barrier at the 52nd marathon. At least he thinks so.
Try doing long tempo workouts once a week for eight weeks. Start with 20 minutes at 10-20 seconds slower than your average 10K pace. And add 5 minutes to your workout every week. After tempo workouts, do not forget to give yourself a complete rest for 1-2 days.
Option 7. Run fast and long
This option doesn't work for everyone and is the opposite of option #3. Meet Scott Strand, a fan of fast long distance running. Recently, he was able to improve his marathon result by 4 minutes: his time was 2 hours 16 minutes 52 seconds.
During his training, he ran from 18 to 23 miles. And the last 9-14 miles he ran at a marathon pace and even faster.
Hard training at a fast pace over long distances was introduced into fashion by Khalid Hanouchi, the world record holder in the marathon. And if earlier it was considered important to stay on your feet for 2-3 hours, now many people prefer to take a high pace and run as fast as possible at the end of the distance.
Try to run very fast for the last 25% of your distance, gradually picking up your pace. At the end, you will most likely feel like a squeezed lemon, but this does not mean that you need to drive yourself like a racehorse. As a result, you will feel your pace and can gradually increase it.
You can try all seven ways and in the end choose one or more. The main thing is that they really help you, not harm you.
Be careful, pay close attention to your inner feelings, and you will definitely be able to run your first marathon or improve your results during the next one.
Endurance running training is popular with professional athletes and simple adherents of a sports lifestyle. And all because sports achievements are impossible without the body's ability to withstand stress and fatigue. The growth of muscle mass, which all athletes strive for so much, comes through overcoming the load. In order for muscles to adapt to the constant stress that comes with increased physical activity, they need endurance training. Cardio workouts, in particular long-distance running, do very well with this task.
Why endurance running is popular
The main goals of people involved in sports (not taking into account those for whom athletics is a profession) are to reduce body weight by reducing body fat and increasing muscle mass to create attractive and sculpted shapes.
This can be achieved only if two conditions are met simultaneously:
- proper nutrition;
- high physical activity.
If one of them is excluded, then the desired result cannot be achieved, or it will come after a very long period of time. Moreover, the human body is so arranged that the process of fat burning and simultaneous muscle growth cannot proceed in parallel. Either one or the other prevails, because for weight loss you need a calorie deficit, and for muscle growth, increased stress on them and good nutrition. Workouts that include jogging stand apart. Firstly, long-term cardio within 30-50 minutes starts the process of lipolysis in the body and burns enough calories, increasing endurance. Secondly, such a load does not allow the muscles to rest and allows, if not to increase their volume, then at least not to lose the existing one.
Find out also in our next article.
Endurance running program
This is a wonderful sport, accessible to almost everyone. It is not at all necessary for him to go to training in an elite fitness club. You can and even need to practice in nature and in the fresh air. Special equipment will allow you to train in any weather.
Look, we have, it will suddenly come in handy for a good grade and endurance growth.
Each increase in physical activity must be agreed with the attending physician and listen to the reaction of the body! In order not to harm yourself and not to earn heart problems instead of increasing endurance, it is necessary to start the lesson at short distances, gradually increasing the duration of the cardio workout. In a good way, the first few runs are best replaced by walking at a fast pace. Let the body get used to such loads first.
Remember! The success of the whole enterprise depends on how you approach it. That's why it's so important! Then you will not only not give up this activity for the next day, but also increase your own endurance, improve your physical and moral condition.
As such, there is no correct speed for running, because everyone will have their own. Here you need to focus on the heart rate. The recommended heart rate range is 120 to 145 beats per minute. If the heart beats more often, then it is necessary to reduce the speed, if less often, then increase it.
As with everything, regularity of training is of great importance. If you are additionally engaged in strength training in the gym, then the run should be set at the very end of the workout as a long hitch. It is even better to set aside a separate day for her, but not everyone can afford such a luxury due to high employment. The fact is that long running consumes glycogen stores in the body. If you do it at the beginning of a workout, then there will simply be no strength left for the rest. And where after the race you will find out by clicking on the link.
With greater adaptation of the body, new endurance exercises in running can be introduced. Interval cardio has become quite fashionable recently. It is a cycle with a constant alternation of classes at different paces. In terms of total duration, training takes less time than usual. And the load is the same, if not more. Its essence lies in the interval change in the pace of running and heart rate, which increases endurance and drowns excess fat. You can find many examples with calculations on the Internet, but we will give a general formula:
Warm up (5 minutes) - hard run (1 minute) - average run (2 minutes) - hard run - cool down (5 minutes)
The speed of intensive running also depends on the heart rate and should be within 60-80% of the maximum heart rate.
The maximum heart rate is calculated as "220 - age"
The average running pace should be within 40-60% of the maximum heart rate.
The number of cycles of intensive and medium running, as well as their duration, can vary and be selected individually. But the total workout time, including warm-up and cool-down, is 20-30 minutes.
Note that endurance is trained by all cardio loads: jogging, swimming, cycling, skating and skiing, elliptical training. Choose what suits you best and have fun. By developing endurance organisms, you will be able to cope not only with physical, but also with mental stress.
If we understand running as a mass sport, then it is dominated by medium and long distances. This is due to the fact that distances of 3000-5000 meters are more comfortable for regular runs than sprints. In addition, long distances have a positive effect on the cardiovascular and respiratory systems, as well as on the development of endurance.
Most of those who have been running for six months or more show a desire to participate in mass starts, but such starts involve running on the highway from 10 kilometers. At the same time, there is a competitive moment and the person himself, without suspecting it, runs faster than his capabilities, from which the chances of successfully finishing become less.
If the desire to participate in road races is high, and the performance so far leaves much to be desired, then endurance running is a good way to rectify the situation.
Why Run Endurance?
When an athlete trains with the awareness of what and how he trains, the result will not keep you waiting. Therefore, we will leave the popular expression “there is strength - no mind is needed” and we will develop endurance with knowledge and understanding of the practical application of quality and training processes.
The value of endurance in running is great, since this physical quality determines success not only in competitive, but also in training activities. As a rule, the total volume of loads performed during a workout is greater than the distance itself. That is, an athlete specializing in 1000 meters per training session can run 5000-10000 m. The effect obtained depends on how well the load is performed.
If the endurance reserve is low, then after several segments the athlete will feel very tired, as a result of which the running technique will be disturbed. This will lead to a decrease in the quality of performance and a loss in the effectiveness of the exercise as a whole. Therefore, training is one of the main qualities that must be developed in the course of a person’s entire sports life.
Running Endurance Exercises
There are various reasons that motivate you to develop endurance: the desire to run longer, run your first marathon, or improve your performance to get into the lead. Regardless of the reasons, training will have common features, and differ only in the volume of loads performed.
At the same time, it is worth remembering that exercises for the development of this quality are interconnected with the cardiovascular and respiratory systems. Therefore, to increase the effectiveness of classes, I recommend additionally performing exercises to improve the functions of these systems outside the main running program.
To increase the stock of running endurance, I recommend using the following variations of running exercises:
- interval running
- Running with weights
- Non-specific exercises
interval running actively involves the respiratory and circulatory systems, so you should pay great attention to running at a variable speed. The bottom line is the alternation of the intensity of running throughout the distance, which is similar to the wave-like nature of training, but in this case, the load does not change during the week, but in one session.
There are various variations of interval running, among which are: running with the transition to walking, time differences between kilometers and step segments.
Running with the transition to walking often used by beginner runners who are not yet capable of running long distances. The problem is to separate the intervals when you need to run and when to switch to walking. A common suggestion is to use time intervals that indicate that you need to run for 2 minutes, then go for a walk for 30 seconds. This option has proven itself and is actively used.
Temporal swings belong to the classic version of interval running and consist in changing the speed of running for each kilometer. That is, after running 1000 meters in 4 minutes 51 seconds, the next kilometer should be faster, for example, 4 minutes. 30 s.
Stepped segments imply a change in the duration of acceleration and rest time. For example, a run began with intervals of 50 seconds of acceleration, 20 seconds of a slow pace. After 2-3 repetitions, the conditions change - 80 seconds of acceleration, 30 seconds of rest. Before completing such a run, it is recommended to run 1-2 repetitions with initial conditions.
Running with weights suitable for trained runners who can easily overcome 10 kilometers. Using weights, you can run holistic distances or try interval runs. Additional weight contributes to the development of strength capabilities. But it should be remembered that weighting leads to an increase in impact force on the ankle and knee joints, so this method is not recommended for frequent use.
Non-specific exercises imply the performance of actions that only indirectly affect the result in running and are able to develop endurance. Such exercises include swimming, skiing, cycling and working out in the gym. Also useful will be exercises for recovery, fitness, stretching (improving flexibility and stretching) or crossfit for general physical fitness.
- Run 3 times a week. More is possible, less is not recommended.
- Alternate the suggested exercises. At the same time, pay more attention to interval running and minimal weighting.
- Take your pulse in the morning and evening. If the indicator starts to drop by 1-2 strokes within a month, then training brings results. Although a decrease in heart rate is not a direct indicator of good endurance.
The result of the classes will depend on the efforts made. You can notice the improvement in performance by paying attention to the sensations during runs. Each workout will be easier than the previous one. If one of the days it was unusually difficult to run, it follows that the muscles were in the process of recovery and were not ready for the load. Try to run at the same time so that your muscles have time to rest.
is a special resource with which the body counteracts fatigue. When doing home physical education, he must be trained in every possible way, otherwise the growth of sports results will not be so fast.
Varieties
Endurance is understood as the body's ability to resist fatigue for a long time under the influence of physical activity, which requires moderate effort.
With a developed aerobic variety of this ability, it is possible to run at an average pace for a long time, and at the end of the run, relatively quickly restore strength.
There are also the following varieties:
Strength endurance is the body's ability to perform sports movements associated with the repeated manifestation of physical strength for a long time and without rapid onset of fatigue.
Speed endurance is the ability of the body to withstand the maximum speed load for a long time.
Speed-strength variety - the ability to perform power movements at a maximum pace for a long time.
How to increase stamina
The intensity of the training should not be high - running exercises should create a uniform moderate load lasting from an hour to two.
A variation of the exercise is not to run at a constant pace, but to periodically change the load, vary the pace. This complication also helps to become more enduring, and not only in the aerobic variety. A beginner should not use it - training is necessary.
Aerobic endurance exercises are helpful in reducing body fat.
With the development of anaerobic varieties, a sufficient supply of oxygen is necessary. Under the action of oxygen, the body first consumes, which give the muscles the necessary energy. After about half an hour or an hour, the body begins to process the accumulated fat into energy.
Of course, before starting jogging for endurance training, you should consult a doctor, since excess weight is often associated with a deterioration in heart function and high blood pressure. Aerobic endurance training by running at a significant body weight can harm the joints.
Running Endurance Training
The most simple and affordable exercise to become more enduring is long jogging. In addition to developing the ability to resist muscle fatigue, leisurely jogging is good for calming down, helping to get rid of daytime problems.
Jogging does not require special equipment. Start practicing from a short distance - five hundred meters-kilometers. Train a couple of times a week for a month, then increase the distance.
With the growth of fitness, you can move on to the development of strength and speed endurance, as well as their combination.
Exercise 1:
- While jogging, alternate the pace - run 300-400 meters at almost maximum speed, do not stop at the end, jog for the same amount, then again a high-speed "spurt".
Exercise 2:
- To develop endurance and strengthen the leg muscles, run up the stairs at maximum speed - this can be a ladder in the park.
You can train on a dirt track that goes uphill - perform running steps of the minimum length at the most frequent pace.
Exercise 3:
- Run in place, raise your knees high, at a maximum pace.
Exercise 4:
- A combination of the previous exercises - running uphill in small steps at a maximum pace, raising your knees as high as possible.
What else develops running endurance?
Go cross-country skiing in winter. Cross-country skiing trains the heart, strengthens blood vessels, endurance, improves the sense of balance. When overweight, the joints are less loaded and injured.
Classes help to become more resilient in the summer. Water reduces the load on the joints, swimming involves almost all muscles in the work.
Endurance develops cycling. Regular trips at the required pace give a sports load to the muscles of the legs, buttocks, and abdomen.
Heart rate control
During endurance training and at the end of a run, it is important to control the heart rate ("pulse"). To get a quick result and save time, count the pulse for 15 seconds, multiply the result by 4.
With optimal sports load, the value should be less than 160 beats per minute. Otherwise, reduce the intensity of exercises, reduce the pace, distance. Rest more often, go for a walk.
The value of the pulse after exercise depends on age.
At 30, the optimal heart rate range is 170 to 190 beats per minute.
For the older generation, the optimal indicators of the heart rate are calculated by the formula: 220 minus age. The resulting value is the maximum allowable heart rate value. To calculate the bottom mark, multiply this value by 0.87.
Thus, for a forty-year-old athlete, the optimal heart rate range is 160..180 beats per minute.
If you start developing and training running endurance after 35 years, especially if the body is poorly trained, in the first two months you should not exceed the lower value calculated by the formula. For example, a forty-year-old athlete should not exceed 160 beats per minute.
Modified: 01/12/2019Running 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.
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