Endurance running. How to develop endurance?

The physiology of endurance in a nutshell

The only universal source of energy for all cells of the body is the ATP molecule. These molecules are formed as a result of the breakdown of chemicals, which occurs with the participation of oxygen (aerobic breakdown pathway) and without it (anaerobic pathway).

During physical activity, an aerobic mechanism is activated inside the muscle cell. Then, if the intensity and duration of contractions increases, the anaerobic process begins with the formation of lactic acid (you feel a burning sensation in the muscles).

All biochemical processes are very adaptive; through systematic training, they change to provide the muscle with energy in accordance with the load received.

Another important component of muscle cells is creatine. It is a source of energy for muscles. It is synthesized in our body from the food we eat; on average, its amount in the human body ranges from 100-140 grams. Approximately 2 grams of creatine are consumed per day.

Without creatine, the muscle does not function; if its amount is reduced, it quickly gets tired. At an increased level, strength, endurance and muscle size increase.

Why is all this said, what does running have to do with it? Now you will understand.

What are the benefits of endurance training and what does it develop?

At the physiological level, endurance training primarily develops central and peripheral aerobic components.

Central components (adaptation of organs and body systems):

• Stroke volume of the heart - the heart muscle becomes stronger and more voluminous, pulse zones decrease, pressure normalizes.
• Hemoglobin mass and blood volume - with systematic exercise, a positive increase in both indicators is observed.

Peripheral components (muscle fiber adaptation):

• The activity and volume of aerobic enzymes increases.
• The density of the capillary network increases.
• The amount of myoglobin increases, which helps transport oxygen from the blood to the muscles.
• Muscle fibers are recruited towards more economical ones.

Interestingly, the development of all of these components has a direct and inverse correlation with the development of endurance, i.e. They both develop with the help of endurance training, and their development stimulates the growth of endurance.

Photo: Charles Knox/Getty Images

Sports nutrition – creatine

If you regularly run, you should take creatine. Today, creatine monohydrate is best suited - it is absorbed by the body faster and better.

As a result of taking this supplement, you will get an increase in muscle mass and a good supply of endurance. The main thing is to use creatine correctly.

No side effects have been identified from creatine, but it is recommended, just in case, not to use it in adolescents until puberty.

You won't get away with it just by taking creatine. To increase endurance, you need to train intensely. This dietary supplement only works in conjunction with training, otherwise, as unnecessary, all consumed creatine will be excreted as creatinine in the urine.

What is endurance

The outstanding New Zealand coach and one of the main ideologists and popularizers of jogging, Arthur Lydiard, in his book “Running with Lydiard” describes endurance as “the ability to withstand a certain work by improving the condition of the cardiovascular and respiratory systems and all major muscle groups, rather than training individual muscles allowing you to lift more weight." (So ​​Lydiard gives us a hint as to what we should focus on developing first to improve our endurance).

Most often in sports literature, endurance is defined as the ability to withstand physical fatigue during muscular activity1. For cyclic sports such as running, swimming, rowing, cycling and skiing, the main criterion that determines the athlete's performance is the minimum time in which he is able to complete a given distance; much less often is the total distance that was covered in a certain period of time.

Different Running Strategies to Improve Endurance

Below we will present various proprietary methods, invented mainly by coaches and participants in running marathons, which allowed their creators to achieve personal records. I won't name names, it's not that interesting. What is important is their experience, which they openly convey to people.

It’s up to you to decide which way to improve your endurance.

So, how to develop endurance in running.

Monotonous jogging workouts

The easiest way to push your physical limits is through endurance running.

Run three times a week. Determine the time after which you begin to get seriously tired.

If you run for an hour and don't get tired, increase your speed by 1 km per hour each workout until you feel yourself starting to get tired within an hour.

Most often, things are much simpler - a person gets tired after 10 minutes. Let's consider this case.

So you run three times a week. On your first run, you get tired after ten minutes of jogging. There is no need to overcome yourself during your first workout. It was a test run to explore my limits.

The second time, add another minute of running. The third one yet. The second week add 2 minutes of running, the third - 3 and the last week - 4 minutes. This way you will significantly increase the duration of your runs. Every time you need to work through “I don’t want,” because that’s how endurance develops.

Next week, do not increase your running time 3 times, let the results last.

But next month you will need to increase your running speed. Higher speed will force your muscles to work harder, and you will begin to tire faster.

In the first training session of the next month, run the established distance at a speed 5% higher than usual. Run the second workout at the same speed.

The third run of the week should be done at a speed 10% faster than usual.

You start the second week with 10%, after which you rest the second session with an increase of 5%.

This is an example of how you can increase the load. A trained body quickly gets used to the stress. Therefore, they need to be changed and increased.

Personally, I kept it simple: I just ran through the “I can’t” every time as much as I could. As a result, I went from 10 minutes to several hours of mixed running.

Accelerations and intervals

A more rigorous method that develops endurance is interval running. But we are not talking about sprints, but about a slight increase in speed.

The essence of the method is this: you set yourself a target speed (the one at which you want to run for a long time). At this speed, run 400–800 meters, then jog for 4–5 minutes. If you can't run, then just walk quickly. Then you run again at the desired speed for 400–800 meters. Go and recover.

The cycle is designed for 8 weeks. Each week you add 1 interval. The first time you do 2 intervals (that is, you run twice at your chosen speed of 400-800 meters). Second week – 3 intervals. Last week – 8 intervals. Then time yourself and see how far you can run at the speed you want. But don’t be too hard on yourself – progress appears gradually!

Running at a reduced speed

Here's another way to avoid getting tired while running. For example, you run at a speed of 12 km per hour and get tired in 20 minutes. You want to run longer at the same speed, but you are not going to break yourself and run through “I don’t want to.”

The solution is this: reduce your speed by 1.25 times and run for longer. The distance will need to be covered at least 1.5 times greater than when running at the same speed.

In fact, this approach resembles the very first one (monotonic running).

How to develop endurance

The body's endurance is based on three pillars - flexibility, speed and strength . Therefore, physical exercises should be focused specifically on the development of these very qualities. Interval and long-term training gives the best results. Alternating between fast and slow paces causes stress, which puts strain on the heart muscle. Regular exercise of this nature trains the heart, so it can pump more blood in one pump. This is precisely the reason for low heart rate in trained athletes.

Endurance can be divided into general and special. The first is inherent in every person; it allows you to perform long-term work that creates aerobic exercise. The second is for professional athletes, allowing them to maintain high physical activity in conditions of lack of oxygen. This makes it possible to maintain the necessary technique and speed over a long distance.

Many people are interested in how to improve their breathing. Endurance running trains the organs of the respiratory system, improves the ability of the blood to enrich itself with oxygen, etc. However, being overweight and dependent on smoking is a strong obstacle to this. Lack of oxygen is also familiar to experienced athletes during running. This significant obstacle to the development of endurance occurs due to a decrease in the concentration of oxygen in the blood, the runner quickly becomes exhausted. You can develop your breathing ability by holding your breath when your lungs are fully filled, doing push-ups or squats after a deep inhalation or exhalation, or jumping rope. At the same time, you need to train moderately and regularly.

Some athletes, in pursuit of quick results, also resort to taking drugs or dietary supplements, such as creatine. This component is a source of energy and supports muscle activity during physical activity. With an increase in the content of this substance, strength, muscle size and endurance increase. Creatine is synthesized from food and found in the human body, but it can be taken separately.

Other drugs such as caffeine or pyridropa allow you to activate reserve reserves. Such drugs will help improve athletic performance for a certain period of time. However, their use should be an exception, since they deplete the body, so taking them for a long time can lead to the need for a long recovery period. It must be remembered that such stimulant products have a number of side effects.

Keeping a training diary

To achieve any goal, it is important that the goal is documented. Therefore, I advise you to keep a training diary. In this diary you will write down what you have completed and what you plan to do next time.

Set yourself tasks and complete them, reach new heights, improve yourself.

There are many more options for increasing endurance, but they all involve alternating speeds and distances. All this is so individual that it must be compiled personally for everyone. Or, if you have a lot of patience, you can try different schemes on yourself - only the experimental method can only be used by those who have at least minimal running experience and who have gone through difficulties associated with endurance.

Endurance training

Now that we know what determines endurance, let's look at the most effective types of running training with which we can improve this ability.

Long run

This type of training consists of fairly long runs that are completed for 30-120 minutes at moderate to low intensity (66-80% HRmax/55-75%VO2 max) or at a pace where the runner can carry on a conversation without much effort.

Long running causes many positive adaptations:

• improves the cardiovascular system
• increased energy production by mitochondria
• the oxidative capacity of skeletal muscles improves.
• glycogen stores increase
• the body learns to use fats as an energy source
• The body's thermoregulation improves.

Research shows that the most noticeable physiological changes during such training occur in untrained runners; in more trained athletes, the effect will not be as noticeable.

Outstanding American trainer Jack Daniels recommends spending no more than 2.5 hours a week on long running, which approximately corresponds to 25-30% of your weekly mileage.

To calculate your pace for a long run, use a calculator.

Example training: 8-10 km in an easy “conversational” topic

Tempo run

The main goal of tempo runs is to train the body to cope with the accumulation of lactate in the muscles. In other words, these workouts are aimed at increasing your anaerobic threshold.

Tempo running, or threshold running as it is also called, is primarily necessary for the development of speed endurance - the ability to run a distance in competitions at the highest possible speed, which is the main task in middle and long distance running.

These workouts are 20- to 40-minute races done at near or threshold pace (for most runners, this is 10K race pace).

Example training: 1-2 km warm-up at an easy pace, 5-6 km at a threshold topic, 1-2 km cool-down at an easy pace.

For more information about tempo running, read the article Training to increase PA: tempo running

Cruising intervals

Cruising intervals are another type of training that is aimed at increasing PA. Unlike tempo races, where the entire distance is run without a break, cruise intervals involve performing a series of running segments at a threshold pace, interspersed with short recovery breaks.

Example workout: 1-2 km warm-up at an easy pace, 3x800m at threshold pace alternating with 30-60s of jogging, or 5-6x1600m alternating with 200m of jogging (depending on your level of training and goals), 1-2 km cool-down at easy pace.

For more information about cruising intervals, read the article What are cruising intervals and how they benefit the long-distance runner

MPC intervals

As the name suggests, these interval workouts focus on improving your VO2 max - your ability to absorb and use oxygen while running. In order to increase this rate, these sessions should be conducted at an intensity as close as possible to the current VO2 max value (95-100% or 95-98% of HRmax) which corresponds to 3-5km race pace.

Rules for endurance work

Rule 1: PPP (Planning, Program, System)

This rule contains three important points:

1. When you set a goal, you should at least write it down in a visible place. If you just keep it in your head, the target will quickly run away from there, covering his tracks.
2. Imagining a goal and seeing its visualization somewhere on the refrigerator is not enough. You need to build a plan on how you will achieve it.
3. And lastly, when you have a plan, having one is not enough to achieve your goal. Each point must be completed. And it’s not a fact that you will fulfill 100% of the plan and get 100% of the expected result.

In general, a plan, a program for its implementation and systematic training. For example, the goal is to run at a speed of 12 km per hour for a full 30 minutes without stopping. At the moment, you run like this for only 6 minutes, after which you are out of breath and your legs go numb.

Set a goal, write it down on paper and highlight it with bright colors. Write out a plan for 8 weeks in advance: how many times a week you will run, what time or distance you will run, and at what speed. Mark your results every time.

Rule 2: Do no harm

The plan may not take into account your health problems. You may not even know about some of them. If something comes up, don’t move forward through the pain. Find out the cause and get the necessary tests before proceeding.

How to train

Endurance running training is best done over long distances from 2 to 10 kilometers. If you want to increase endurance when running, at the first stage of training you need to perform tasks to strengthen the respiratory and cardiovascular systems and only after the body has adapted, add cardio exercises. You can then increase the intensity and volume. To increase specific endurance, you can run on hilly terrain or alternate between climbing and running on a flat surface. This will allow you to periodically increase your heart rate and stabilize it.

In this case, you need to maintain an average pace, which will allow you to talk without shortness of breath. This training should last at least 20 minutes. Next, the duration of the run should be increased to 1-1.5 hours.

At the same time, beginners should not strive for records; they need to calculate their strength in advance and gradually increase their mileage. More prepared runners can practice running with acceleration: run 200 meters at a measured pace, and 50 at an accelerated pace . When slowing down, you need to try to stabilize your breathing.

Interval endurance training

This type of exercise involves alternating high-intensity running with calm jogging. In particular, you can train according to this principle:

• 1 minute acceleration
• 2 minutes – jogging or walking

This cycle can be repeated five to seven times. Next, you need to balance the period of intense running with the recovery time. This workout should be completed by jogging for 15 minutes, and then start walking.

You can also use pyramid-type interval running. The point of this endurance running program is to gradually increase the load during training. As a result, the most active phase occurs in its middle. This is followed by a gradual decline, down to race walking.

An approximate workout looks like this: Warm up – 10-15 minutes. Running with acceleration - 30 seconds Jogging - 1 minute

Maintaining this frequency, you need to add 30 seconds to each stage. When the duration of intense running reaches 90 seconds, and jogging - two minutes, you need to reduce the running time in the reverse order.

It will turn out like this:

• Warm up 10-15 minutes
• Acceleration – 30 sec
• Jogging – 60 sec
• Acceleration – 60 sec
• Jogging – 90 sec
• Acceleration 90 sec
• Jogging 120 sec

Important! The mistake of many beginners is the desire to run as far as possible at the limit of their strength. Such training will quickly lead to shortness of breath and exhaustion.

The best way to “tame” endurance is to increase the load level gradually, for example, increasing the duration of the workout by a minute each time. This way you can bring your running workout to half an hour. Professional runners should use this type of training several months before the race to maximize the duration of intense running and reduce the recovery period before the race.

Exercises to develop endurance

In addition to running training, you can perform separate sets of exercises aimed at developing different muscle groups.

An approximate set of exercises that allows you to pump up the muscles necessary to develop endurance:

1. Warm up – swing your arms, bend over, run in place.
2. Squats – 25 times.
3. Push-ups – 25 times.
4. Press – 40 times.
5. Pull-ups – up to 10 times.
6. Jumping up to 10 times. You can also practice jumping rope.

At the same time, you should try to reduce the time needed for rest to a minimum. This circle can then be repeated 3 times. Gradually the number of visits should be increased to eight. At the end of your workout, you should do some stretching. The main thing is to strictly adhere to the training plan, record your progress and improve your results.

Products for increasing endurance

Including certain foods in your diet can also make a runner much more resilient. They activate energy reserves in the human body, as a result of which it can significantly improve its performance.

Beverages

Drinks that increase endurance include:

• Coffee. It is a strong stimulant because it contains caffeine. It is best to drink it before a run, which will allow you to cover a longer distance. The main thing is to pay close attention to the dosage. If you overindulge in this drink, it will lead to deterioration in your health. It is necessary to take into account that a dose of 9-13 mg per kilogram of body weight can worsen and shorten sleep time.
• Green tea. Contains substances that have a stimulating effect on the nervous and cardiovascular systems. To get a boost of energy and improve your running performance, you need to drink green tea without sugar.
• Natural juices. Rich in vitamins and nutrients, they are characterized by a rapid absorption rate, which allows you to quickly replenish energy reserves and feel a surge of strength. A glass of freshly squeezed juice improves a runner's well-being and mood.

Solid food

To avoid feeling tired for as long as possible, you should eat the following foods:

• Nuts. They have high nutritional value, which has a positive effect on physical fitness. Nuts contain many healthy Omega-3 fatty acids, vitamins and minerals. There are two to three times more of the latter than in fruits. Including nuts in the diet can significantly improve a runner’s athletic performance, make it easier to bear loads and less tired.
• Dried fruits. Contain a large amount of nutrients. The exact composition depends on the specific dried fruit. Raisins contain a lot of magnesium, phosphorus, potassium, iron, chlorine, vitamins A and group B, ascorbic acid. Eating dried fruits will have a positive effect on the quality of sleep and the state of the nervous system.
• Vegetables, herbs, fruits. They reduce the athlete’s fatigue, which has a positive effect on the duration and productivity of runs. The most useful for runners are: parsley with dill, spinach, cabbage, tomatoes, bananas and apples. They have a composition rich in vitamins and minerals, which has a positive effect on physical data. Eating raspberries, cranberries, and cherries helps to increase the pain threshold, and, therefore, allows you to not get tired longer even from running at a fast pace.
• Natural honey. The waste product of bees improves the functioning of the cardiovascular system, stabilizes hemoglobin, and also improves the quality of blood circulation. Its use on a regular basis has a general strengthening effect on the body.
• Ginger . Including ginger in your diet significantly speeds up recovery processes and relieves muscle tension. This helps reduce fatigue. In addition, its use helps athletes reduce the pain threshold, which has a positive effect on endurance.

The listed drinks and food are not only useful for runners, but also very tasty, and also have a general strengthening effect on the human body. The only limitation may be individual intolerance to a particular product.

What workouts improve running endurance?

Sometimes attempts to improve aerobic endurance lead to a decline in muscle mass, weight loss, decreased immunity, and any workout is perceived by the body even harder. What is the reason that progress has stopped? How to force the body to increase endurance in running and adapt to increasing loads?

First, listen to your body. He himself will tell you whether there are hidden reserves for progress or whether he is weakened and needs help. Sometimes simple overtraining prevents you from succeeding in sports, and to improve your results you just need to rest more. Often the problem lies in an incorrectly drawn up training plan.

The following will help increase endurance:

• Interval running - alternating sprinting with jogging throughout the entire distance.
• Running or race walking with weights - jogging is carried out with dumbbells in hands, weighted backpacks or vests. Athletes who can easily cover a distance of 10 kilometers can train their bodies this way.
• Non-specific exercises – a set of exercises or full-fledged training that indirectly affects running results (fitness, crossfit, cycling, swimming, skiing, stretching, etc.)

Running outside is preferable to training on any treadmill, because indoors there is no wind resistance, and hypoxia (insufficient supply of oxygen to the body) quickly develops. And if we remember the technical aspects, then on the street the human body adapts to acceleration, and on the treadmill the running belt accelerates.

Types of endurance

Professionals distinguish between two main types of endurance:

1. General – a person’s ability to perform low-intensity muscular work and always be ready for physical activity.
2. Special – the ability to endure hypoxic conditions and physical activity typical for a particular sport for a long time.

Specific (special) endurance is:

• power,
• express,
• coordination,
• dynamic,
• static.

Endurance is developed from scratch in each area using special training methods. Before starting classes, you should consult with your doctor, since developing general or special endurance in running can negatively affect the condition of the joints and the “performance” of internal organs.

How to develop speed and endurance in running?

Moving for a long time in a state of fatigue will help:

• regular training (long, medium and short distance running);
• full recovery (36–48 hours, post-workout cool-down, massage, cryotherapy);
• proper balanced diet (porridge, meat, fish, vegetables, herbs, mushrooms, legumes, fruits).

Professionals can include in this list drugs to increase the body's resistance, which do not lead to depletion of its reserve capabilities. Such drugs include non-steroidal and steroidal anabolics, actoprotectors, nootropics, energy substrates, macroergs (phosphagens), amino acids and vitamins.

There are also drugs that mobilize body functions. They have a debilitating type of action, and their use is associated with great health risks. Mixed-action drugs are not without side effects and can cause harm to the body.

The most popular are vitamin and mineral complexes. The iron they contain increases the number of red blood cells, helping the body to better consume oxygen. No less beneficial are B vitamins, potassium, calcium, magnesium and sodium, which prevent cramps after training and prevent exhaustion of the body. Men and women can add BCAA amino acids to their daily diet to accelerate muscle tissue regeneration.