How to increase physical endurance, strength, speed in running, swimming, wrestling, strength, muscles and develop breathing: means and methods of training the body. How to increase muscle endurance Increases endurance and affects

The endurance of the body is usually understood as a person’s ability to perform any work for a long time, while maintaining high efficiency and effectiveness. In other words endurance is an ability the human body to withstand stress.

Endurance, first of all, is necessary for those people who have to engage in intense and difficult physical labor. However, this does not mean that everyone else should not worry about this. In the life of any person, situations may arise in which endurance may turn out to be a vital quality. In addition to this, we can say that people with high endurance differ from others in a more attractive appearance, since they are usually fit, energetic and.

Are there any techniques for how to increase endurance and learn to endure long-term monotonous loads? Of course they do. This problem can be solved in several different ways. Moreover, all these options can help a person in a variety of situations, ranging from physical labor for a long time to prolonged sitting at long-term business meetings.

In order to improve and increase your endurance, there are several steps you need to follow.

Step 1.

Any type of physical activity will seem harder if your muscles are tense and stiff while performing any activity. Tight muscles, instead of helping you do the work, will, on the contrary, require you to exert effort and take away your energy reserves. To avoid this, it is necessary to train the body by performing sets of exercises aimed at flexibility and stretching. Such exercises should be performed both before and after the main ones.

Step 2.

As you know, the human body cannot function normally without water. It is water that acts as a regulator and is responsible for the distribution of energy in the human body, so it is extremely important to maintain water balance. To do this, you need to adhere to the law of “eight glasses”, which you need to drink throughout the day, and also try to avoid carbonated drinks.

Step 3.

Another answer to the question of how to increase endurance is a balanced diet. If your weight is insufficient, your body will have nowhere to get energy. If it is excessive, then most of the energy will be spent not on doing work, but on the life support of the body itself. In order to keep yourself in shape, try to give preference to proteins, vegetables, fruits, and whole grains in your meals. In addition, you must always remember that fast food is your number 1 enemy.

Step 4.

One of the most effective ways to increase endurance is interval training. This refers to cyclical intense activity, alternating with short periods of rest. For example, such a workout could be a combination of sprinting and recovery walking.

Step 5.

Endurance can be increased simply by starting to lead an active lifestyle. Try to take advantage of every opportunity for active recreation. This will help normalize and stimulate blood circulation, and also increase endurance.

Step 6.

Monitor your blood sugar levels. If there is a lack of glucose in the body, it stops receiving the substances it needs to function. As a result of this, fatigue will begin to accumulate, which, in turn, cannot but affect endurance. If the sugar level is high, then its excess will begin to turn into fat, which will also lead to a decrease in endurance.

Endurance is the parameter by which a truly trained athlete is determined. It is an indicator of balance: the fact that all systems in the body work clearly, harmoniously and ergonomically. Ultimately, endurance is more important than big muscles: it, not muscles, is most likely to prolong your life.

“Soviet Sport” looked into how to increase the body’s endurance.

Endurance. What it is

Most often, the body's endurance is understood as its ability to perform some work for the maximum amount of time - without reducing intensity and without losing performance.

They separate general and special endurance. General is, conditionally, everything that concerns your daily life: the ability to perform daily tasks and work without getting tired. Special endurance is the ability to endure specific loads. For example, lifting weights, running, swimming. There are speed, speed-strength, coordination and power types of special endurance.

General endurance is the base on which special endurance is built. Ideally, training in the gym should develop both types of endurance in you.

How to increase endurance. Increasing the intensity of training

The easiest way to increase your endurance if you do weight training is to increase the intensity of your workouts. This can be achieved:

Increasing the number of exercises in one workout;

Increasing the number of repetitions in each exercise;

Increasing the weight of projectiles;

Reducing rest time between approaches.

The main advice here is to increase intensity moderately and gradually. Joe Weider, the author of one of the most popular bodybuilding courses, wrote: the step in increasing the weight of the equipment should not exceed 2.5 kg in isolation exercises and 5 kg in basic exercises. Set priorities: you cannot increase the intensity of your workout at all points at once. If you are more interested in developing strength and coordination endurance, focus on increasing working weights. If you are more interested in speed-strength, speed and general endurance, follow the path of reducing rest time between approaches and increasing repetitions in one exercise.

How to increase endurance. Interval training

Research from The Journal of Strength & Conditioning Research shows that interval training is one of the most effective ways to increase general and specific endurance.

The essence of interval training is alternating short periods of intense work and rest. Take the Tabata protocol as a guide - a system where 20 seconds of work are followed by 10-second pauses. A standard Tabata cycle consists of eight 20-second rounds. As endurance increases and adaptation to training, the number of rounds can be increased indefinitely.

“Alternating periods of peak activity and rest is much more effective at boosting your metabolism, burning calories, strengthening your heart muscle, and improving your overall endurance,” says Dr. Izumi Tabata, a researcher at Ritsumeikan University in Kyoto, Japan.

This training regimen is optimal if the goal of your training is to lose weight. Along with the development of endurance, Tabata burns fat perfectly - and does this within one or two days after you have completed the workout. This is how the body reacts to stress caused by rapid alternation of exercise and rest.

In simple terms, endurance is a person’s ability to perform any work that requires increased energy expenditure for a long period of time. There are two types of endurance: emotional and physical. The first allows a person to endure difficult, debilitating emotional conditions quite calmly, serenely and calmly; the physical one helps the body spend less energy when performing certain actions and quickly regenerates its reserves.

It will not be wrong to say that these two types of endurance are closely related and, developing one of them, the other involuntarily evolves. This article will tell you what exactly physical endurance is and how to train it in order to become stronger, more seasoned, resilient and resilient.

Trained body

Endurance will not come to you out of nowhere; it must be developed through long, exhausting and systematic training. What is the difference between a trained, resilient human body and an untrained one?

The body of the first undergoes profound physiological changes. Even the appearance and nature of movements makes it possible to distinguish a hardy person from a weak one who is not resistant to physical stress. A trained person always looks fit, dignified, has well-developed muscles, and is characterized by accuracy, speed and confidence in his movements. And that's just outside!

However, the most obvious and surprising are the changes occurring inside the body - muscle tissue and internal organs of a person change their appearance, composition, structure and properties. Such changes affect almost all organs and systems of the human body.

• By changing the chemical composition and physical properties, the quality, characteristics and condition of the human muscular system significantly improves. The muscles begin to increase in volume, become firmer and more elastic. One can observe serious changes in the central nervous system, which is responsible for and regulates all human activity without exception.
• Under the influence of such changes, all human movements acquire a precise, strictly coordinated and maximally economical character. A person develops the ability to use alternating muscle tension and relaxation, as well as to fully synchronize all organs during maximum loads.
• As a result, any organ under extreme stress has an increased ability to work. The composition of the blood partially changes, the number of red blood cells and the level of hemoglobin in it increases, which helps to increase the amount of oxygen that is transported by the blood, strengthening the respiratory muscles, and increasing the volume of the lungs. Enlarged and trained heart muscles achieve the ability to contract for long periods of time.

The facts listed above indicate that all the changes that occur in the body under the influence of training contribute to the maximum mobilization of the potential capabilities of the human body.

Endurance can preserve not only health, but in some cases even human life. The endurance of an athlete contributes to his stable and stable state during training or competitions, the endurance of an “ordinary” person gives him the opportunity to feel comfortable in any extreme, sudden situations, the endurance of a warrior will definitely help him in successfully completing complex combat missions, will allow him to complete any work, requiring significant physical exertion.

Heart training and endurance development

How to increase endurance?

First of all, in this article it is necessary to pay attention and dwell on increasing the level of physical endurance specifically for the common person, not an athlete, not a soldier - the average citizen. So, what does it take?

1. Stick to a specific, measured daily routine. As a rule, many problems with endurance are predetermined by internal overstrains. Try to get at least 8 hours of sleep;
2. To begin with, introduce morning exercises and warm-ups into your daily routine, after which it would not be a bad idea to jog about a kilometer. can be replaced with a 2-3 kilometer cross-country race, which will not only help you wake up quickly, but will also quickly fill your lungs with oxygen. After a short period of time, your endurance will increase exponentially;
3. Spend some time doing long-distance running once a week. Start with a distance of 3 kilometers, then gradually increase the mileage and running speed. Such training should be planned, say, on a day off, so that you have enough time to fully restore your body. Gradually, the body will adapt to such loads, which will naturally lead to an increase in the level of endurance;
4. Endurance depends directly on the factor of fatigue, and in order for it to occur as late as possible, you need to have well-developed cardiovascular and respiratory systems. Therefore, you should engage in special breathing exercises and practices. There are a lot of yoga exercises that will be a great addition to your sports or physical activities and exercises;
5. Be sure to pay attention to your daily diet, this is one of the most important factors. Otherwise, poor nutrition will cause a decrease in endurance; you will not only not be able to progress in this area, but you will simply mark time if you do not worsen its level. Fruits, nuts, vegetables, grains and plenty of dairy products - eat as much fiber as possible. All these products are quickly and perfectly absorbed, so they will definitely have a very positive effect on the body. In addition, do not ignore various vitamin complexes;
6. When training endurance, the main thing is that you get satisfaction and enjoyment from this process. Scientists have proven that if you perform all the exercises in a great mood and with a smile on your face, their effectiveness and efficiency will be many times higher.

Basic principles of endurance training

When training physical endurance, you must adhere to certain rules and patterns, thanks to which you can achieve the desired result correctly, measuredly and without harm to your own health.

• Be sure to stretch and warm up the muscles of the whole body immediately before not only a planned workout, but also any physical activity. This will prepare and tune them to such stress, improving blood circulation in them. Intense blood flow in the body is an exceptional indicator of endurance. It removes decay products from the body, lactic acid, in particular, which causes a feeling of fatigue;
• Try to exercise more often and constantly change the type of exercise, as well as the methods and options for doing them. This will promote uniform development of all body parts and muscle groups, preventing the body from getting used to a particular exercise, which will help improve speed and clarity. Also an important aspect during training is regularity and consistency in the training process;
• Training should be continuous, besides, if you perform a variety of exercises, you should not take long breaks between them - as soon as you have completed one, you should immediately start doing another. This will increase the overall degree of endurance, while allowing the muscles involved in the previous session to rest and relax a little;
• Do not disdain aerobic exercises; cycling and race walking will significantly improve your endurance. Plus, the work of the heart will improve, the lungs will be cleansed, breathing will even out. All this will further allow you to rise to a new level of endurance development, and as a result you will be able to perform exercises of increased complexity, and your body will receive much less stress;
• You should gradually increase the number of repetitions and approaches. Whatever type of exercise you take on, as you become able to perform it with increasing ease, increase the tempo, intensity and number of repetitions. Little by little but confidently move towards your goal, expanding your capabilities;
• Avoid high-calorie foods that can provide the body with energy for only a short period of time, especially taboo candy, cookies, sparkling water, sweet tea, white bread and chips;
• Gradually reduce the weight by increasing the number of repetitions during strength training, which will lead to increased endurance. The fact is that the more weight you take, the larger the muscles become, but given their size and the energy required to contract them, the development of endurance leaves much to be desired.

Full body workout. Testosterone. Endurance.

The period of developing endurance

Endurance training consists of three stages: preparatory, basic and special.

First stage implies the study of exercise techniques with the help of which endurance training will be carried out. It is necessary to learn how to correctly perform this or that exercise in order to obtain maximum results. You also need to plan your workouts at the same time, draw up a training schedule, their duration and the process itself.

The purpose of the main stage of the training– development and production of general physical endurance. The main task is to strengthen the cardiovascular system, respiratory system, muscles and ligaments. All this is needed to increase overall performance, generate strength, speed of reaction and agility.

Second stage. Morning exercises must be the foundation for developing endurance. For the most part, exercises can be stereotypical free movements. The exercises should not be performed at a very fast pace; avoid the maximum range of movements, volitional tension and a large number of repetitions. Charging should take about 10-15 minutes.

However, if desired, morning exercises can turn into an excellent way to train endurance if:

• – fill the entire time allotted for exercise with exercises to the maximum, with the expectation that at least 90% of the time will be occupied by a variety of intense movements with the shortest amount of time for rest;
• – for the first couple of weeks, exercises should be done at a slow pace, increasing it with each exercise. After a few months, classes should take place at a fast, brisk pace, with maximum effort and dedication. Charging should be carried out daily, once every two days a cross should be included in it.

Whatever type and method of training you choose, over time, as you perform the exercises, you need to constantly increase their density, try to reduce rest intervals, gradually and gradually increase the repetition and speed of individual exercises.

To the third stage You can move on to training only after you get positive results at the main stage. The criterion by which the high quality of acquired endurance can be determined can be a 3-kilometer control cross-country race in combination with strength exercises on the horizontal bar or uneven bars.

A special stage helps to solve specific specific tasks that you set for yourself. Here, prolonged physical activity prevails, combined with instant and unexpected strength and speed exercises, which will help develop contrasting endurance.

When you see that you have become much more resilient and tireless, you can start training not only during the day, but also combine them with night training (training is allowed either very late in the evening, or very early in the morning), which will teach the body to withstand round-the-clock loads and tasks.

And remember the most important thing - bad inclement weather - rain, blizzard, wind, cold, heat - in no case can be regarded as a reason to cancel a workout.

Gather all your will into a fist and go into battle! Good luck!

The human body is capable of many things. Its resources have large reserves and can be successfully developed. Endurance, both physical and emotional, helps with this. These types of endurance are tightly connected to each other. By training one ability, the other automatically improves too. Endurance is the ability of the human body to withstand heavy loads for a long time. But how to develop endurance?

Features of endurance development

It is generally accepted that the strength of the human body is demonstrated by the presence of muscles. This is not always the correct opinion. All athletes pay great attention to cardiological exercises, which improve the functioning of the cardiovascular system. All training should be aimed at increasing endurance, building muscle mass and strengthening the functioning of all systems. The less a person gets tired, the stronger his health is - this is an indisputable fact. To achieve these results, it is important to spend time building endurance. There are two types of body resilience:

1. General, when the body is able to withstand prolonged physical influences.
2. Special, the body’s ability to tolerate fatigue under specific loads.

The best method to achieve your goal of increasing endurance is physical activity. The resistance of the body is perfectly developed by running, cycling, swimming, as well as simple exercises that can be done at home. Then the result will not be long in coming. The body will be more toned, flexible, strong and resilient.

How to develop endurance at home

Good motivation is the first step towards achieving a goal. A trained person not only looks good physically, but also feels more confident. The right motivation will turn training into pleasure, not hard labor.

Where to start training? Initially, you need to pay attention to your lifestyle. Without going to the gym, you can increase your body's strength and endurance at home. Experts have developed simple rules that must be followed regularly.

1. It is important to adhere to the correct daily routine. Get at least 8 hours of sleep a day. Internal overstrain will interfere with the development of endurance.
2. Initially, you need to include morning exercises in your daily routine.
3. Once every seven days you need to include cross-country in your training. Running on long routes helps develop the body's power. You can start with a 3-kilometer distance and then increase it. It is recommended to run the race on a day off to allow the body to recover. Little by little, the body will get used to such loads, and endurance will increase.
4. Endurance directly depends on the proper functioning of the respiratory and cardiovascular systems. It is important to include exercises in your daily workouts that will strengthen all body systems. You can get acquainted with yoga, which provides comprehensive classes.
5. It is important to pay attention to nutrition. If it is incorrect, then all efforts will be in vain. It is recommended to consume more fiber, which is found in nuts, fruits, vegetables, and dairy products. All this food is perfectly absorbed in the body and will certainly have the best effect on it. You can even pay attention to a complex of vitamins and drink them in the early stages of training.
6. It is important that training is enjoyable. Scientists have proven that a good mood during exercise will contribute to the best results. A clean mind ensures a stable positive mood. Be sure to check out this system for clearing your mind – you won’t regret it.

Exercises to improve endurance

For high-quality results and achieving goals, athletes recommend training to be carried out efficiently and regularly. The body quickly gets used to the stress, and after a short time it will demonstrate strength and endurance.

At home, with just five exercises you can effectively create and consolidate good results.

1. Pull-ups on the horizontal bar (20 times). The exercise is familiar to everyone. The body should be straight, the legs should be together and the body should be pulled up with the hands so that the chin rises above the horizontal bar. You need to inhale when going down, and exhale when going up.
2. Push-ups (60 times). An old exercise that many people remember from school. Take a lying position, keep your legs together and your back straight. You can inhale as you go down, but you must exhale when you go up.
3. Abdominal pumping (40 times). On your back, in a lying position with your knees bent, bend forward. Then you need to raise your body and reach your chin to your knees. Inhale as you straighten and exhale as you lift your back.
4. Leg throw (40 times). You need to sit down and rest your palms on the floor, and then throw your legs back while bending your back, then get to the starting position. Exhale must be done while throwing your legs back.
5. Jumping with changing legs (45 times). When doing the exercise, it is important to keep your hands behind your head, elbows turned to the sides. The body must be vertical and kept level. One leg is bent at the knee and looking forward, the other is evenly extended back. During the jump you need to change the position of your legs. Inhale during the jump, exhale when landing.

Exercises should be performed comprehensively. You are given 8 minutes for one approach, during the allotted time you need to include a rest (30 seconds). It is important to carry out everything according to clearly established rules and not change places.

Exercising always brings health benefits:

• the number of capillaries that direct blood to the muscles increases;
• the heart trains, it begins to pump more blood and supply oxygen to the muscles;
• muscle volume increases due to an increase in mitochondria;
• the functioning of the lungs, which saturate the blood with oxygen, improves;
• the presence of lactic acid in the muscles decreases, which causes pain after completing sports;
• red muscle fibers develop.

Stages of training endurance

Before acquiring strength and becoming a resilient person, preparatory stages are necessary for the body. Preparation will help you get in the right frame of mind. There are three main stages: preparatory, main, special.

During the preparatory stage, you need to study the exercises that will be used to acquire endurance. Pay attention to drawing up a training plan, their duration and proper execution of exercises.

The main task of the main stage is to strengthen the cardiovascular system, muscles and ligaments, and adjust breathing. All this is necessary to increase overall performance, strength, agility and speed. The second stage is the foundation before acquiring full endurance.

The special stage can only begin when the first two are completed perfectly. This can be tested by running a 3 km cross-country race, which should be supplemented with strength exercises. If the body has passed the control test, then you can move on to a special stage. It involves long-term physical activity, which must be combined with unexpected and instant strength and speed exercises. This stage will help develop contrasting endurance.

The most basic

Once you decide to take up sports and develop endurance, you never need to stop.

If you don't exercise for just a few weeks, your muscles will lose their previous functionality and you'll have to start all over again. If your choice has fallen on a healthy lifestyle and a fit figure, it is important to follow this path to the end.

Many types of physical activity - cycling, running, swimming, football, aerobic exercise - require endurance, which allows athletes to remain active longer. It's not so easy to run longer, swim further, or drive non-stop to the ends of the world. In this article we will tell you how to increase your endurance and describe several simple ways to stay physically active longer.

Endurance allows people to exercise at a certain intensity and for an extended period of time (think of a marathon). There are many factors that combine to determine an athlete's endurance level, but two that are of key importance are VO2 max and anaerobic threshold.

VO2 max is the maximum rate at which an athlete's body can absorb oxygen during exercise. Measuring this parameter is the most popular method for determining the level of physical fitness, however, it is not the most accurate. Although endurance is largely genetic, oxygen uptake can be improved through specific training such as high-intensity interval training.

Another important parameter that determines an athlete's endurance level is the anaerobic threshold, or the level of physical activity at which lactate begins to accumulate in the muscles. Fortunately, almost any athlete can improve both of these parameters. In order to increase your anaerobic threshold, and therefore your ability to train harder for a longer time, you need to run at a moderate pace, according to renowned sports expert Noam Tamir.

Endurance athletes have a higher proportion of slow-twitch muscle fibers, which use oxygen evenly to generate energy. Long-distance running develops slow-twitch muscle fibers, which continuously provide energy and allow you to more effectively fight fatigue. Also, long running allows you to convert fast muscle fibers into slow ones, which also improves endurance.

Action Plan for Guaranteed Improvement in Endurance

Try these tricks to take your stamina to the next higher level. With these training and nutrition tips, you'll be well on your way to completing an Ironman ultramarathon in the near future.

• Get complete rest. In order to work long and intensively, you need to have fresh strength. Famed sports expert John Mandrola said, “Train intensely on training days, rest on rest days, and never train multiple days in a row without adequate rest.”
• Eat right. When it comes to nutrition, carbohydrates are key because the body uses glycogen as an energy source. When glycogen runs out, the body switches to other sources of energy and begins to burn fat. During prolonged cardio training, you should consume 30 to 60 grams of carbohydrates per hour, depending on your body weight. Research also shows that combining protein and carbohydrates in your diet can improve endurance and reduce muscle loss. It has been noted that the optimal balance of proteins, fats and carbohydrates can vary significantly among different athletes. Experiment to find the optimal combination that works best for you.
• Use high-intensity interval training, including in combination with traditional training. Try running on stairs or on a treadmill at varying speeds, but remember that these workouts require full recovery due to their intensity.
• Add strength training. Remember that load variability is important for developing endurance. Strength training will strengthen your bones, ligaments, tendons and muscles and improve your overall fitness. Combine aerobic training with kettlebells, dumbbells, and bodyweight exercises.
• Turn on the music. It has been observed that listening to music has a positive effect on endurance and cannot in any way harm your training. Music helps you mentally gather yourself when you need it most, and endurance athletes have a well-developed mind-muscle connection.
• Work on what is weaker. People often find their own workout routine and stick to it. Mandrola advises changing it up to develop endurance: marathon runners should run at speed, if you run on a flat surface, run uphill. Develop in parallel in what you are weak in, this will give your body an impetus for growth.
• Drink beet juice. There is a study that found that eating nitrate-rich beets helps improve endurance by 16%. It remains unclear whether other nitrate-containing products have the same effect. The day before the race, eat pasta with beetroot juice, but remember that the juice can be high in sugars, be careful.
• Train smart. The principle of gradual adaptation in sports is a systematic increase in mileage and speed. Train safely - run on a flat surface, drink enough fluids, these tips will help you avoid injuries and ultimately increase your endurance.

7 Ways to Increase Physical Endurance

It's no surprise that people want to increase their stamina. The popularity of all kinds of obstacle racing has recently become so enormous that the need to develop this quality has arisen more than ever before. According to personal trainer Will Torres, people focus on workouts like running or cycling, but that's just one part of a program to improve endurance and strength.

Torres explains that if you increase the strength in your legs, you'll be able to take a longer stride when you run, and the extra muscle strength will help you reduce the impact on your joints. If you want to conquer the Race of Heroes, marathon, or other endurance events, apply these principles. Following them regularly will ultimately significantly improve your endurance.

1. Combine strength training days with cardio training days.

The connection is very simple - the more muscles you engage, the more it stimulates your cardiovascular system. Instead of dedicating one workout just to building endurance and another just to building strength, try combining the two. Torres advises: “Do bench presses after pull-ups, then run a kilometer as fast as you can.” Another good option is to jump rope for a minute after squats, then overhead presses, then crunches, repeat.

2. Reduce your rest time

Many people allow themselves a rest of 30 to 90 seconds. between sets, but if your goal is endurance, be prepared to sacrifice rest. “At the end of the set, the muscles should be burning, breathing and sweating should be active,” says Torres. “Only pause if you are physically unable to continue.” He advises choosing the following series of exercises: 10 times bench press, 10 times squats, 10 times pull-ups, 10 times bench crunches. Perform this series three times in a row with minimal rest.

3. Exercise at a fast pace

Torres reports that doing strength exercises at a fast pace not only develops strength, but also improves endurance. This is one of the best ways to speed up your metabolism. When people focus too much on endurance training alone, they can lose a lot of muscle mass.

4. Give preference to basic exercises instead of isolation ones

Basic exercises involve more than one joint, such exercises include squats, lunges, pull-ups, and presses. They improve endurance better than isolation exercises such as barbell curls or lying leg raises.

5. Avoid the same types of workouts

Changing your training regimen is essential for developing endurance and endurance. According to Torres, the body gets used to the same workouts after two weeks of training. So, if you are a runner, then take up martial arts instead of running, if you are an avid cyclist, start running up the stairs. “Train in different modes, so you can avoid routine, be unpredictable,” says Torres. “Besides, it gives additional motivation.”

6. Do hybrid exercises

Squats combined with overhead presses, lunges combined with biceps curls—pick two different exercises and do them one after the other. The more muscles you engage in work, the more it will stimulate your cardiovascular system, which, in turn, will subsequently have a positive effect on endurance.

7. Add Explosive Movements to Your Program

Explosive movements require a lot of energy, strength and endurance at the same time. If you start doing exercises in an explosive manner, you will notice that you become faster over time. Try variations like burpees, box jumps, clapping push-ups, and more.

How can new runners improve their endurance?

What are some ways for beginners to improve their running performance and become faster? Surprisingly, beginners should not focus too much on heavy training or running at a high pace during training. Such methods have their place, but beginners are often limited in their capabilities for two reasons:

1. low endurance due to lack of experience
2. risk of injury

In order to progress, beginners need to improve their endurance while reducing the risk of injury. Two goals that often contradict each other. There are two strategies that allow you to increase your endurance without exposing yourself to the risk of injury, and therefore progress steadily.

Heart training without impact

Running is a contact sport, there is no doubt about it. The feet interact with the surface and this impact damages the ligaments and muscles. Some damage is desirable because it causes adaptation and makes you stronger. But too much stress without proper recovery is a cause of injury. It can be reduced through alternative aerobic training such as cross-training.

There are two types of exercise that can provide the same benefits as running without the trauma: water running and cycling.

Water running - you use a special belt to stay afloat and simulate the motion of running while completely in the water. You need to maintain a straight posture and keep your pace at 180 or more steps per minute.

Cycling training – give preference to riding on prepared roads to avoid injury on unprepared roads. Find a route with a minimum number of stops at traffic lights. Maintain a tempo of 90 rotations per minute.

Water running and cycling are the preferred types of cross-training for runners because they are closest to the specifics of running itself. They force your body to adapt and progress. The results of such adaptation have an impact on running performance.

Cross-training cannot replace running; it only allows you to increase your training load without the risk of injury.

Consistent training

Although increasing your distance each week increases the risk of injury for beginners, there are ways you can improve your fitness while staying healthy.

To improve your aerobic endurance and be able to run further than you can today, you need to train consistently. Consistent training will allow you to develop your aerobic base, increase your aerobic capacity (the amount of oxygen your muscles can use) and the strength of your muscles. If you add additional running workouts to your training program, make sure they are not intense. Endurance is a consequence of moderate intensity training. Work out 3-4 times a week for 30 minutes or more, and during one of those workouts, run longer and further than usual.

Remember, consistency is the key to running endurance.

First, increase the distance moderately. You've probably heard the 10 percent rule before? If you are a beginner, increase your distance by no more than 2-4 km weekly. And during other weeks, do not increase the distance at all. The body needs time to adjust and adapt to a new training load. Having a sense of what training load to give your body at any given moment is an important quality that a runner can develop.

Even with a slow, systematic increase in distance, runners often get injured if they try to run faster than their physical capabilities can handle. It is important to create a strength base that will protect you from injury when the load increases.

Runner-specific strength exercises develop functional strength skills and help facilitate recovery.

You can perform bodyweight exercises for 10-20 minutes after running, and also add a gym workout (30-60 minutes) based on the following exercises:

1. squats;
2. deadlift;
3. lunges;
4. bench press;
5. pull-ups;
6. military press.

These exercises are classics for a reason. They strengthen overall fitness, not just individual muscles, and help you run more efficiently and develop the strength necessary to handle distances.

Many new runners neglect strength training and, as a result, often suffer from chronic pain, which disrupts the consistency and planning of the training process.

Consistency, which I call the “secret sauce” to successful running, will build an endurance monster over the long term.

The combined use of cross-training and strength training will not only dramatically increase endurance in a short period of time, but will also provide the ability to progress steadily and safely in the very long term.

Sometime in the future, you will look back in time and notice that the distance that is a challenge for you today no longer seems so difficult. If this happens, then you have improved your endurance. I don’t want to say that a marathon is easy, your attitude towards this distance will change, it will become easier for you. Improving your endurance doesn't happen quickly; you run several times a week for weeks and months, which builds your fitness over time. There are no quick fixes if you want to improve your endurance. It is generally accepted that it takes 10 days to a month to feel the benefits of running. This time will depend on the type of running, fast and more intense running will give results faster, and running at a moderate pace will give results later.

Before you start working on your endurance, you need to honestly assess your physical capabilities and rely primarily on them. Whether you're a beginner trying to tackle your first 5K, or an experienced marathon runner looking to improve your running performance, remember that blindly following the "bigger is better" mentality can lead to injury or overtraining.

Run long

This doesn't seem like a particularly big increase, but over time it adds up to an impressive amount. Once you reach a training volume comparable to marathon and half marathon distances, the proportion of long-term training in your weekly program should be 30-50%. During these long workouts, keep a steady pace and focus on finishing the distance. Many people try to speed up prematurely and have trouble finishing. Speed ​​in this context is a consequence of improved endurance.

High Intensity Running

During these workouts, you run a shorter distance but at a faster speed than usual. This kind of training forces your body to utilize lactate from your bloodstream faster. This will allow you to subsequently run longer until the accumulated metabolic products remind you of themselves through fatigue and a decrease in pace. Also, such training will make it easier to tolerate jogging at a moderate pace and will increase their average speed. The duration of a high-intensity run should be 20-40 minutes and even more than an hour for advanced athletes. The feeling should be comfortably heavy. This type of running should not make you feel out of breath and slow down, but keep to the upper limit of your capabilities continuously throughout the entire distance.

Eat right

The amount of carbohydrates is key. 55-65% of daily calories should come from carbohydrates. You don't have to consume a ton of pasta with every meal, just remember that carbohydrates are important for a full workout. Before running a long distance, make sure you have enough energy to complete it. If you feel weak, in a bad mood, or have trouble keeping up with your planned exercise program, increase the amount of carbohydrates you eat. Always choose complex carbohydrates such as whole grains, oats or brown rice. Avoid sweets; fast carbohydrates cause unwanted spikes in blood sugar.

Have a rest

The longer the distance, the more resources the body needs to overcome it, and, consequently, the more time it takes to replenish these resources. Proper recovery is based on proper diet, stretching and good sleep. A meal consisting of food rich in carbohydrates and proteins should take place no later than 30 minutes after completing the workout. This is the optimal range during which the body best absorbs nutrients to replenish the resources lost during exercise. Make sure you start your new workout fully rested.

Learn to conserve energy while running

Working on proper running technique will allow you to become a more efficient runner. If you run sparingly, it will make you less tired because you expend energy more slowly. Proper technique starts with correct posture, making sure your feet touch the ground under your center of gravity at 170-180 steps per minute. If you are overweight, know that running will be easier if you are lighter.

Mental concentration

The thought of running further than usual is always scary, but you can cheat. Prepare your mind in advance and the distance will seem easier. One way is to break the distance into smaller pieces and visualize it that way. Think of 13km as 10km and another 3km at a slow pace. You've already run 10km, adding 3km doesn't look as daunting as doing the full 13km.

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