Basic Endurance Training Tips

Endurance, is the runner’s foundation, at all levels, whether you are a road or trail runner or just a jogger. Novice runners most often run for endurance. Runners seeking performance tend to focus on intensive sessions. Of course, these sessions are crucial, but they often come at the expense of work on endurance.

In terms of heart rate, endurance is at approximately 70 to 75% of your Maximum Heart Rate (MHR).

Based on the Maximum Aerobic Speed (MAS), you’re looking at the range of 65-70% of MAS.

But if you don’t know what either of these is and you’re just looking for pleasure and well-being (which there’s nothing wrong with!), the sign to look out for to make sure you’re in the right zone is being able to have a conversation almost as normal. when your reach an uphill section, your heart rate will automatically increase and speaking will therefore become a little harder. You should therefore slow down a little according to the gradient you’re up against to stay in the endurance zone.

For runners focusing on performance, which means the would be following a training programme or training plan structured according to a specific goal, basic endurance training should make up at least 70 % of their total training. Especially during:

–       long runs

–       running-hikes for runners into long trails

–       recovery jogs between two days of intense sessions

–       the twenty-minute warm-up before the “core” of the session

–       cooling down after intense exercise.
Another scenario is when you start running again after a period without training, for example after an injury, it is important to go back to endurance running only and even then for quite short periods of time to avoid further injury. In addition, you can only go back to qualitative workout  once you have been able to run for one hour  several times with no pain.

The same is true when you start training again after a race or when you take a break (I recommend at least one or two complete breaks of two weeks per year) for runners who compete regularly.

 

You can also do some of your basic endurance training by practising another sport in addition  to running, such as cycling  for example. To obtain comparable exercise from cycling you will have to shift to a lower heart rate around twenty pulsations lower (as when cycling you don’t have to carry your body weight). You could also go swimming in the summer or go snow-shoeing in winter, etc.

Hiking on foot – especially on hilly terrain, or even in the mountains – is another interesting way to develop endurance. This will enable you to maintain your effort for much longer  than you would otherwise be able to when running. It could also be the opportunity to involve other members of your family or friends and train while having fun and sharing your passion.

Finally, many of you said you don’t have enough time to satisfy your passion for running. You can make the most of every moment of your daily routine to develop your endurance. A few ideas: walk or cycle instead of taking the car whenever possible, use the stairs instead of taking the lift. Let your imagination take over. You body – and the planet – will be grateful!

So don’t leave out a single opportunity life gives us (and there are many) to combine pleasure and utility!

 

Share with us your running experience! #DecathlonSG

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