Ways to increase endurance when running. Speed ​​endurance and methods of its development

Endurance running is an intense version of physical activity. If you run for the purpose of general health improvement, then such training is not necessary. If you need to prepare your body for various competitions, or if you want to move to a higher sports level, it is imperative to develop endurance.

Methods to increase running endurance

There is general and special endurance of the body. For runners, it is the second type of endurance that is important, which can be increased with special exercises.

Interval training

These workouts can improve running efficiency and increase endurance. Benefits of interval training:

• The cardiovascular system is strengthened. Endurance running involves the highest degree of physical exertion and can exhaust an untrained person in a matter of minutes. By using interval training, you can significantly increase anaerobic and aerobic endurance - in other words, the body's ability to perform certain exercises with minimal and maximum oxygen consumption. Both types of endurance allow you to increase the body's energy reserves and develop greater running speed.
• Calories are burned. Alternating between intense and regular workouts increases the number of calories you burn.
• Diversity. Running at the same speed can be extremely boring. In addition, the body quickly gets used to regular, monotonous loads and ceases to develop effectively. Interval training adds an element of interest and variety to your workouts, which helps maintain good motivation to run.

To get your body used to interval training, you need to alternate low-intensity and high-intensity running intervals at the same intervals.

You should start with a warm-up, which will include 15 minutes of brisk walking followed by light jogging. Then you need to increase the speed and, by the end of the warm-up, dial it up to maximum levels.

Beginners will need a certain level of fitness that will allow their body to tolerate the tough intervals. You can use the following scheme: 1 minute of acceleration, then 2 minutes of walking or jogging, repeat 6-7 times. After a few days, when it becomes easy to accelerate, you can reduce the rest period by half a minute until the acceleration and recovery times are equal. The workout should end with 15 minutes of jogging without acceleration followed by walking.

Interval running pyramid type

Another option for interval running is the “pyramid”. This method involves gradually increasing periods of acceleration so that the longest period of intense activity occurs in the middle of the workout. After this, it is necessary to gradually reduce the acceleration time, switching to a normal step. To keep time accurately, it is recommended to use a stopwatch.

The following program can be used:

1. Warm up: 10-15 minutes
2. Intense running: 30 seconds, jogging: 1 minute
3. Intense running: 45 seconds, jogging: 1 minute 15 seconds
4. Intense: 90 seconds, Jog: 2 minutes
5. Intense: 60 seconds, Jog: 1 minute 30 seconds
6. Intense: 45 seconds, Jog: 1 minute 15 seconds
7. Intense: 30 seconds, jogging: 1 minute
8. Final cool-down: 20-30 minutes with transition to a step.

It is necessary to increase the intensity of training very carefully - only when the body is ready to increase the load. Otherwise, injuries will inevitably occur. If there are competitions coming up, you should start preparing several months before them. The closer you get to the race, the longer the periods of intense running should be and the shorter the rest periods.

Related Workouts

You can also increase your endurance by adding additional training to your running sessions. For example, doing exercises with weights - they will help increase running efficiency and use oxygen more efficiently during exercise.

Cycling is a great way to increase lower limb strength and endurance. If it's winter outside, you can use an exercise bike, varying the degree of load. You should start with small loads, then increase and decrease them using an interval system. Such exercises will help develop endurance even more than running uphill.

Swimming will help increase your upper body endurance. This sport can also be practiced to relax after hard training.

Other methods to increase endurance

There are many methods used by famous athletes:

• Bart Jasso method. It consists of running several intervals, the distance of which is 800 m. You can start with 4-5 intervals, running them at a pre-selected speed, then every week you need to add 1 interval until their number reaches 10.
• Pierce's method. The idea of ​​this method is to alternate days of light and heavy exercise. For example, on Tuesday you need to run 12 intervals of 400 m, or 6 intervals of 800 m, on Thursday 4 km at a high speed, on Sunday - 10 km at a slow speed.
• Plyometrics. The basis of this technique is to develop the body's capabilities through sharp, fast movements when running. For example, you can jump every few meters - this will force the muscles to strengthen in a minimum period of time. It is recommended to do plyometrics in special sneakers with enhanced shock absorption, since the use of this technique increases the likelihood of knee joint injuries.
• Noble's method. His idea is long tempo workouts that need to be done once a week. You can start with 20 minutes and every week you need to increase the duration of your run by 5 minutes. After a day of tempo training, you should take a couple of days to rest.

Another effective method for developing endurance is to sharply increase running speed during the last quarter of the distance. At first, such a load may cause pain in the muscles, but over time the body will be able to adapt to it.

Increased overall endurance

Following a few simple rules will help maintain the results achieved during training, as well as help strengthen the body's endurance.

• Sound and healthy sleep. Systematic lack of sleep undermines your strength. If you don’t devote enough time to sleep, a person will experience constant fatigue, fatigue and, of course, is unlikely to be able to show any results in sports.
• Drink more clean water. When there is a lack of fluid in the body, a feeling of fatigue often occurs.
• Proper nutrition. Avoiding fried, fatty, pickled, smoked, flour and sweet foods will help improve the general condition of the body, increase energy potential and gain a feeling of lightness in the body. There are also a number of products that help develop endurance: freshly squeezed juices (carrot, tomato, apple, pumpkin), dried fruits, citrus fruits, walnuts, honey, wheat germ, green tea, chicory, coffee.
• Getting rid of bad habits. One cigarette smoked in the morning can significantly undermine the energy reserves of the human body. This also includes any alcohol. A glass of beer drunk in the evening will definitely have a negative impact on your endurance.
• A healthy psychological atmosphere in the family and at work. If a person often experiences stress, enters into conflicts with family members or colleagues, his reserves of physical and mental strength are undermined over time, he begins to get tired quickly, and his stamina decreases. If you cannot resolve a conflict at work, you should think about changing your place of work. The same applies to the family - if not a day goes by without swearing, you will have to consider the issue of separation.

Many special practices help increase your internal energy reserves. Here everyone must choose the technique that will be most suitable. Breathing exercises help some people, psychotraining and meditation help others, yoga helps others. Any of these practices helps strengthen the psyche, expand the body’s hidden reserves, and relieve excess stress.

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First of all, you need to follow simple rules that relate to a healthy lifestyle. When a person follows the rhythm of life that supports him, the body automatically becomes more resilient. The same applies to habits. You need to cultivate useful ones from them, and try to avoid harmful ones.

So, let's take a closer look at this point. What can increase the endurance of an ordinary person? And how, in what ways to increase the body's endurance?

1. Healthy and sound sleep.

Many people notice that when you get enough sleep, life becomes enjoyable, despite the difficulties. And when you experience constant lack of sleep, it is impossible to perform even simple operations. And when it comes to endurance, it gradually decreases when the possibility of proper sleep does not exist.

To ensure yourself a normal and complete night's rest you need:

• go to bed on time, that is, live in accordance with the biological rhythms of nature. Some people are larks, some are owls, and some are doves. Larks need to go to bed early. But they also wake up early. Owls are known for falling asleep late and waking up late. Pigeons usually don't care, they are somewhere in the middle between owls and larks.
• if a person knows what type of “bird” he belongs to, then he can use the appropriate time for active physical, psychological and mental exercise. For larks it is better to engage in activity in the morning, for owls - in the evening and even at night, and for pigeons - in the morning and evening, after rest.
• It happens that a person’s biological clock is upset. This may arise due to family upbringing - early rises for night owls or late bedtimes for larks. Then the person does not know himself and acts following a bad habit. Such mockery of oneself leads to the consumption of the body's reserve forces, which does not have the best effect on health. Therefore, you need to study yourself and change your habits in the direction that is more suitable for the person.
• for a good night's sleep you need not to overwork yourself at least two hours before leaving for the kingdom of Morpheus. The best way to help is to spend leisurely time, reading, watching light programs and films, communicating with pleasant people, and engaging in a favorite hobby that calms you down and gives you strength. All negative activities, conflict resolution, difficult work, and so on should be left for the time when a person is full of strength and can resolve all issues in the optimal way without injuring himself.

1. Drinking plenty of clean water.

Many people know that we are eighty percent water. But not everyone realizes that a lack of fluid in the body makes us feel tired. Also, insufficient water intake into the body affects the level of endurance, reducing it. This applies to both physical endurance and psychological.

In addition, many people are aware that our brain needs glucose to function well, actively and for a long time. But not many people know that the brain, first of all, needs water, and then glucose and other energy sources.

Therefore, in order to always stay in shape and be resilient, you need to drink a lot, and specifically water - at least two liters a day.

1. Proper nutrition.

Good nutritious nutrition is the key to a good quality of life and excellent human stamina. The article talks about products that help increase the body's energy potential and improve its health.

It is also important not only to use healthy foods in your diet, but also to avoid harmful ones. Foods such as fried, smoked, pickled, spicy and excessively fatty should be prohibited. This applies to flour and sweets. But vegetables, fruits, berries, herbs, cereals, fish and lean meat should be present in the diet constantly.

It is equally important to maintain a regular diet, and also eat a little, but often. Food eaten in large quantities causes nothing but poisoning of the body and a decrease in its energy parameters.

1. No bad habits.

It is not for nothing that athletes are prohibited from smoking and drinking alcohol. This reduces endurance and worsens the physical performance of the body. Alcohol includes all drinks, including low-alcohol drinks. What you can sometimes afford is a glass of natural, unfortified red wine. This regime is also suitable for an ordinary person - the individual will become healthier, and therefore more resilient.

1. Gentle household irradiation.

We do not attach importance to those microwaves that constantly affect our body and psyche. But in vain. Constant exposure to radiation from computer monitors, TV screens, remote routers, and mobile phones has a depressing effect on the human body. Which manifests itself in a decrease in energy tone, deterioration in well-being and health. All this directly affects a person’s level of endurance.

Therefore, in order to improve all health indicators, it is imperative to avoid exposure to the above waves for several hours a day. This can best be achieved at night. So, turn off routers and mobile phones while you sleep to replenish your strength and energy.

1. Physical activity.

Strong, but not tiring physical activity is the key to improving endurance. These types of exercise include walking, running, cycling, swimming and exercise. Aerobics, fitness classes, going to the gym and dancing are also good.

We will talk about increasing physical endurance in the corresponding section.

1. Breathing practices.

Strelnikova’s breathing exercises, Buteyko breathing, yoga breathing (full, rhythmic and cleansing), as well as qigong techniques related to this issue - all these practices help improve the aerobic and anaerobic performance of the body. They - these indicators - are directly related to improving human endurance.

1. Meditation and psychotraining.

There are cases when people, through self-hypnosis, were able to get rid of serious illnesses. For example, Mr. G.N. Sytin, being in serious condition and bedridden, was able, through systematic self-hypnosis training, to get out of bed and begin to lead a full life.

Meditation is also useful for strengthening the psyche, relieving excess stress and gaining access to the hidden reserves of the human psyche.

1. Yoga, qigong and other eastern practices.

People know the miracles of endurance demonstrated, for example, by Tibetan monks. They can run without fatigue and without a break for several days. Yogis can withstand extreme loads and various physical stresses on the body, for example, lying on nails. All this is achieved through the systematic and long-term use of eastern energy practices.

Of course, modern man has no need to sleep on the points of nails or run around the clock. But increasing your endurance is the task of every normal person. That's why. It's worth finding a good instructor and doing yoga or qigong.

1. Psychologically healthy environment at home and at work.

Nothing exhausts and uses up mental reserves more than an unhealthy environment at home or in a work team. And mental exhaustion causes physical exhaustion and, accordingly, significantly reduces endurance.

In order to improve your psychological state, you need to improve your relationships at home and at work. And if positive changes are impossible, change your place of work and your marriage partner.

Periodic stressful situations that have a positive resolution. The famous psychophysiologist Hans Selye has long established that small amounts of stress affect the development of a person’s physical and mental endurance. It is useful to sometimes immerse yourself in situations that require the production of adrenaline. But they must necessarily end positively and not be long in duration.

Drugs that increase endurance

Of course, the best way to increase mental and physical endurance is natural. Using nutrition, exercise, psychological training, meditation and energy practices.

But it happens that in some situation it is vital to increase endurance quickly and effectively, in a very short period of time. In this case, medications that increase endurance will come to the rescue. It has been noticed that the new generation of such products is already noticeably more effective, safe and versatile.

All drugs are divided into four main groups according to their main action:

1. Exhausting or mobilizing.
2. Not debilitating or metabolic.
3. Mixed action.
4. Having a secondary positive effect, affecting an increase in performance.

Let's take a closer look at each type of drug.

Depleting means

Many people know them and use them in normal everyday practice. Therefore, the influence of caffeine, as well as psychomodulators - phenamine and sydnocarb, is known to a fairly large number of people. Particularly popular is caffeine, which is found in coffee and tea, as well as in many drugs that increase endurance.

These substances activate the mediator link and involve the body’s reserve forces in operational life and energy-supplying tasks. This does not go unnoticed on the body and psyche. Resources are depleted, and people become more vulnerable.

Preparations that contain the above components from the world pharmaceutical market have the following names: Pyridrol, Sydnofen, Mesocarb, Meridil and other medications similar to the above. These medications are famous for their side effects, as well as a whole list of contraindications. One of them is the dependence of the psyche and body on the state of fatigue, as well as an increase in the recovery period after stopping taking these drugs.

Metabolic or non-depleting agents

There are several types of drugs among them:

• steroids – Retabolil and Stanazol,
• actoprotective – Tomezol, Yakton, Bemitil,
• nootropic – Piracetam and Acefen,
• non-steroidal anabolic – Riboxin,
• adaptogenic - all medicines that contain ginseng, eleutherococcus, Rhodiola rosea, maral root,
• substrate and compounds that are sources of energy - macroergs, vitamin complexes, vitamin-mineral complexes, preparations with amino acids.

This group of drugs does not worsen the health of the person who takes them. On the contrary, it helps to strengthen the reserve of strength of the psyche and body. They can be used for a fairly long period of time. Of course, there are contraindications to their use. But you can find out about them by carefully reading the instructions or talking to a specialist.

Drugs with mixed effects

The most popular and well-known medication is Dexamethasone, although there are medications similar to it. It belongs to the group of synthetic glucocorticoids, which helps stimulate the synthesis of glucose in the liver. This occurs through the metabolism of amino acids, during which glucose is formed.

Dexamethasone has a different effect on cells when the latter begin to consume less glucose. Thus, the anti-insulin effect in the body is activated.

The drug helps reduce the rate of amino acid delivery and reduces the amount of proteins produced in the muscles. This effect leads to a decrease in the impact of pain and an increase in the overall endurance of the body. In addition, Dexamethasone has a different effect on the production of proteins by the liver. Therefore, triglycerides begin to actively circulate in the blood.

When taking this group of drugs, you may experience the following side effects - the appearance of muscular dystrophy and the occurrence of osteoporosis. Immune suppression also occurs, which is expressed in a slowdown in the body's production of antibodies. In addition, connective tissue begins to form worse and more slowly.

Drugs that have a secondary positive effect on the body

Such medications have a positive effect not only on a person’s endurance, but also on his performance. Also, the drugs have been shown to remove some negative symptoms associated with deteriorating health.

For example, for angina pectoris, it is useful to take medications containing nitrates. They increase the level of performance of these people and affect their well-being.

Radioprotectors are indicated for use by persons exposed to large doses of ionizing radiation.

Foods that increase endurance

It's no secret that ordinary food can serve as medicine. The ancient Greek physician Hippocrates mentioned this. Therefore, you can activate the body’s reserves and teach it to be more resilient with the help of certain foods.

What kind of miracle drugs are these? Perhaps they are not as accessible as you would like? An inexperienced reader might think so and be mistaken. Because products that increase endurance are practically at our fingertips. Of course, their prices range from very affordable to high. But you need to take into account that not all the products that will be discussed below need to be consumed in large quantities. Therefore, having once purchased a certain amount of “utilities”, you can stretch out their use for a long time.

So, a list of healthy foods that can increase the body's endurance:

Freshly prepared vegetable and fruit juices

It is known that carrots, pumpkins, beets and apples, as gifts of nature available in our area, increase immunity and improve health. And if you make a tasty and, most importantly, healing drink from them, their beneficial properties will increase several times.

You can come up with various combinations of fresh fruits and vegetables. For example, a carrot-beetroot-apple drink tastes good. Especially when beets and carrots taste sweet and not bland. You need to take one part beets, two parts apples, two parts carrots, run all the ingredients through a juicer, and that’s it - the cocktail to increase endurance is ready.

It's worth experimenting with different juice options. For example, prepare fresh pumpkin-apple juice, or carrot-apple juice, or even beetroot-apple juice for breakfast. In the last version, you need to take one part of beets, and three parts of apples. Carrot and pumpkin juices are good on their own, in their pure form.

It is worth mentioning tomato juice. This drink contains a large amount of antioxidants, such as lycopene, which help remove free radicals from the body.

What explains the effect of freshly prepared juices? And the fact that the amount of vitamins and microelements inherent in fruits and root vegetables passes into liquid, that is, squeezed juice. And the liquid itself is absorbed very quickly - within fifteen to twenty minutes the effect of the juice will be noticeable. Namely, to improve the well-being and physical parameters of the body, including endurance.

Exotic lovers can also pamper themselves with citrus juices or mixtures thereof. Fresh orange juice, orange-apple cocktail, orange-lemon juice are the most popular drinks for improving endurance. They also have excellent taste.

Green smoothies

A fairly new trend in dietetics and a healthy lifestyle has introduced green smoothies to us. What are these drinks and why are they so useful for increasing stamina?

To prepare green cocktails, you need any garden herbs - parsley, dill, lettuce, spinach, cilantro, and so on. Wild vegetation that has beneficial properties is also suitable - nettle, dandelion, gooseberry and other useful plants. The greens for the cocktail are torn by hand and placed in a blender cup, and then finely chopped. After that, clean water is added to the cup and the raw materials are mixed again.

The taste of the drink is specific, and therefore, to improve the taste, some fruit is added to the greens and water. It could be a banana, an apple, an orange, or summer fruits - apricots, peaches, plums. Various berries are also good - strawberries, raspberries and so on.

From the above list of cocktail products, it is clear that their chemical composition is varied and rich. And drinks prepared with their help can be confidently called energy tonics, that is, they increase a person’s energy level. Endurance and energy reserves are directly related, therefore, to increase the body’s performance, it is important to fill it with similar foods, dishes or drinks.

Walnuts

In ancient Greece, ordinary people were forbidden to eat walnuts. Because, according to the Greeks, they made a person smarter. Indeed, the rich composition of the fruit affects not only a person’s intellectual activity, but also his health and immunity, as well as general stamina. It has been noticed that if you supply the diet of people with increased physical activity with walnuts, the stress will be tolerated more easily.

Dried fruits

We can talk for a long time about the benefits of dried fruits. And for good reason. The healthiest of them are considered to be raisins and dried apricots. And this is no coincidence. Grapes are one of the fruit leaders in the content of nutrients, like apricots. To increase endurance, it is appropriate to use not only dried fruits of foreign origin, which were dried in special factories. Local “drying” is also good and relevant. You can make compotes from it with the addition of honey. And drink these healthy drinks regularly. Grandma’s “drying” includes not only apricots, but also apples, pears and plums.

But in addition to the above mentioned, foreign dried fruits also include prunes with figs and dates. Four to nine dates a day were the favorite food of one of the eastern centenarians, who was also distinguished by excellent health and stamina.

Citrus

Lemons, oranges, tangerines and grapefruits contain large amounts of vitamin C. This vitamin is indicated during heavy workloads to strengthen a person’s immune strength and overall endurance.

Fresh fruits, vegetables and herbs

We have already talked about freshly prepared juices, as well as green smoothies. But eating fruits and other gifts of nature is beneficial in itself, in its pure form. The most important products include spinach, parsley, celery, dill, watercress, arugula, carrots, cabbage, beets, tomatoes, apples, grapes, cherries, apricots, plums, pomegranates, bananas. And red berries - cherries, raspberries, cranberries - help increase the pain threshold, for example, in athletes. Experts advise taking sugar-free berry fruit drinks instead of regular water to improve endurance.

Honey and bee products

Sagas can be written about the chemical richness of honey. The same applies to beekeeping products - pollen, bee bread, honeycomb, and so on. It has been noticed that two tablespoons of honey, taken on an empty stomach and washed down with water, strengthens the entire body, including the overall endurance of a person. A glass of clean water with honey and lemon juice dissolved in it tones blood vessels and improves the functioning of the cardiovascular system.

Mixture of dried fruits with nuts, honey and lemon

Based on the foregoing, you can combine the beneficial properties of some products into one very healthy dish.

Take one hundred grams of raisins, dried apricots, prunes, figs, walnuts, honey and lemon. Everything is thoroughly crushed and mixed. Then honey is added to the mixture and the mass is mixed again. The drug is stored in a glass jar in the refrigerator. Take one to two tablespoons twice a day, half an hour before meals.

If you regularly use this “dish” you can not only increase endurance, but also improve the activity of the cardiovascular system, as well as raise the level of hemoglobin in the blood.

Ginger

This root vegetable, raw and mixed with something to dull its pungent taste, can work wonders. With regular use of ginger, muscle tension can be relieved more quickly, which directly affects endurance. Pain syndrome, which is associated with endurance during intense physical activity, can also be corrected.

If you regularly consume ginger with honey, you can increase your immunity and overall resistance to disease.

Sprouted wheat

Such wheat is a source of the most important vitamin E, which is called the vitamin of youth and health. Thanks to it, a person’s muscle tone is always normal, which directly affects his physical endurance.

Green tea

This drink is considered healthy, especially if you drink it on its own, without adding sugar. It contains substances that help stimulate the cardiovascular and nervous systems. Thanks to this, a person’s overall tone increases, and he begins to experience a surge of energy and increased performance.

Green tea also works. But it is less beneficial for human health.

Coffee

Chicory

Chicory is used by lovers of a healthy lifestyle instead of coffee drinks. Because it also stimulates the nervous system, but does not have the negative properties of coffee.

Substances that increase endurance

The list of substances that increase endurance is as follows:

• Psychomotric stimulants - caffeine, sydnocarb and phenamine.
• Actoprotectors – benzimidazole and its derivatives.
• Amino acids – L-isoleucine, L-leucine and L-valine. These also include L-carnitine amino acid, phosphocreatine, creatine monohydrate, L-glutamic amino acid, glutamic acid. No less important are methionine, phenylalanine, tyrosine, and taurine.
• Complexes of vitamins and minerals.
• Also good are the substances found in ginseng, Rhodiola rosea, Eleutrococcus, Schisandra, and maral root.

Many of the substances listed are included in drugs to increase endurance, and are also available separately. To start using these drugs, you must be examined by a doctor and follow all the instructions given by the specialist. Even independent intake of vitamins and complexes mixed with minerals can lead not to an improvement in health, but to its deterioration. Substances that increase endurance can have a “double bottom” - they can help someone and harm someone. And also to activate chronic diseases that are not in an acute stage and do not greatly interfere with a person’s life. In general, take care of your own health and listen to the opinions of professionals.

Pills that increase stamina

Pharmacology, as we know, does not stand still. The achievements of modern science can be used to increase the energy level of the body. Tablets that increase endurance are represented by the following names:

• Phenotropil.
• Caffeine benzoate.
• Picamilon.
• Sidnocarb.
• Erythropoietin hormone.
• Aykar.
• Ostarine.
• GW – 1516.
• TV – 500.
• Esaphosphine.
• TAD-600.
• Phosphaden.
• Riboxin.
• Ubicon.
• Vitamin B 13 or orotic acid.
• Elton - differs in the content of bee pollen, electrococcus root extract, vitamins C and E.
• Leveton – contains pollen, vitamins C and E, as well as Levezea root extract.
• Carnitine.
• Glucose.

How to increase endurance when running?

When running, the correct psychological attitude and maintaining an optimal breathing rhythm are very important. It is also necessary to remember about the gradual increase in loads. Otherwise, you can harm yourself and create health problems.

There are several ways to increase your running endurance:

1. For weakened people, you need to start with minimal training with breaks in between. For example, you can run for thirty seconds, and then walk at a calm pace for four and a half minutes. This needs to be repeated eight times. And be sure to train regularly – three times a week.

Next, you need to gradually and second by second increase the running load, and reduce the duration of rest. With this approach, you can achieve long running without breaks, for example, for half an hour after nine or ten months.

1. For more advanced runners, you can increase the load week by week. For example, at the end of the week you need to run one kilometer more. This should be done for three weeks in a row. And on the fourth - take a break and give the body the opportunity to rest and recover. In the fifth week, you need to start training again and again increase the weekly load per kilometer.
2. You can use the technique of long and slow running. To do this, you need to run ten kilometers at a pace slightly above the average for a particular person. If, for example, a runner covers one kilometer in seven minutes and thirty seconds, then he must now train to run 1.25 times faster. In this case, the speed will be nine minutes and twenty-three seconds.

How to increase physical endurance?

Athletes have their own secrets for increasing endurance. Their coaches and consultants know this. But how to increase the physical endurance of an ordinary person? The answer to this question is: “Training, training and more training.” But these workouts must be organized correctly, without compromising health.

An independently organized lesson should include three parts: preparatory (or warm-up) - general warm-up and special; main and final.

The general warm-up part includes walking for two to three minutes or running slowly for eight minutes. This also includes exercises with a general developmental nature, aimed at all muscle groups - swinging arms and legs, bending and turning the body, squats, and so on. The exercises begin with the shoulder girdle, then the torso, and finally the legs.

The special part is intended to prepare for the main part. Here, individual elements from the main part of the exercises are performed. Thus, the body is adjusted both muscularly, psychologically, and energetically to carry out the upcoming load.

The main part involves performing a whole range of physical exercises that are aimed at improving speed, strength and endurance.

The final part is best spent jogging slowly for three to eight minutes. At the end, the run should turn into walking, which should last from two to six minutes. After finishing walking, you need to do a series of relaxation exercises that are combined with rhythmic and deep breathing.

In terms of timing, the preparatory part lasts from fifteen to twenty minutes, the main part lasts thirty or forty minutes, and the final part lasts five or ten minutes.

How to increase muscle endurance?

1. When performing strength loads and stretching, it is imperative to combine these exercises with relaxation between them. That is, follow the principle – tension/relaxation.
2. Engage in athletic training, fitness or shaping.
3. All muscle groups develop well in sports games. These games include badminton and tennis, volleyball and basketball, table tennis, handball and football.

If you regularly engage in sports games or individual training, muscle endurance will definitely increase.

How to increase endurance in football?

Professional and amateur football players often ask the question: how to increase endurance in football?

There are several rules to improve performance:

• First of all, you need to get enough rest. Otherwise, physical indicators will decrease and health will deteriorate.
• It is necessary to eat properly and well.
• In addition to football, engage in cross-country running at an uneven pace. It is necessary that the terrain of the soil under your feet is the same as on a football field - with holes, mounds, and so on. This will help change the trajectory, speed up or slow down the pace of running, that is, recreate all the conditions that exist in football.
• It is also good to run cross-country with periodic bursts until you are very tired. The effect of such training will be visible within a month.

How to increase endurance in boxing?

Boxing is a sport where physical endurance is no less important than the technicality of strikes and defense. The ability to correctly distribute force in a boxing match is called special strength endurance.

How to increase endurance in boxing? There are several recommendations that you need to follow to achieve results:

1. You need to train constantly and with increasing duration of approaches. The equipment for these workouts can be a bag, or a punching bag, or, finally, a pillow attached to the wall. You can also train with a medicine ball.
2. Freestyle fights or resistance exercises in pairs are also good.
3. Exercises with weights or a barbell, as well as a hammer on a tire, are also suitable.
4. You should also do push-ups, jumping jacks, and pull-ups.

The main condition for increasing endurance in boxing is that the training load should be maximum, and the resistance should be higher than in a real fight.

In endurance training, boxers use the principle of circuit training. It lies in the fact that you need to do the maximum number of repetitions in a certain period of time. And the repetitions resume after a short pause.

How to increase sexual stamina?

Sexual activity, especially in men, requires a lot of physical energy. In addition, lovemaking involves all body systems, including the nervous and cardiovascular systems. Therefore, various vascular problems in men are so common, resulting from intense sexual pleasure.

In addition, with age, the duration of sexual contact in the male population decreases. Because my health is naughty and I no longer have the strength to devote so much time to the opposite sex.

So, what to do in this situation to maintain sexual attractiveness and skills for many years?

Firstly, there is a list of products that act on the male body, similar to Viagra. They are called “aphrodisiacs” and stimulate the functioning of the entire body, increasing its tone, as well as the production of sex hormones. The list of these products is as follows:

1. Fat sour cream or cream.
2. Walnuts.
3. Dates.
4. Celery.
5. Dill.
6. Black chocolate.
7. Oysters.
8. Shrimps.
9. Eggs.
10. Garlic.
11. Onions (onions and greens).
12. Avocado.
13. Asparagus.
14. Mushrooms.
15. Caviar (red or black).
16. Spices and herbs - these include vanilla, ginger, turmeric, curry, cardamom and red pepper.
17. Strawberries, especially strawberries and cream.

There are several more ways to increase sexual stamina. One of them is the use of essential oils. It is useful to use essential oils - aphrodisiacs, with the same stimulating effect as food. They are healing for both women and men. These oils include the following:

Sandalwood oil – indicated for men to improve potency.

• Ylang-ylang oil is important for stimulating arousal and increasing the strength of male and female desire.
• Orange oil - helps relieve tension in the nervous system, which means releasing mental energy to get into the mood for a sexual wave. The oil also relieves fatigue and relaxes the mind and body.
• Cypress oil – helps increase the body’s sensitivity to erotic caresses, helps increase arousal in males.
• Bergamot oil – has relaxing effects, stimulates the emergence of sexual fantasy.
• Ginger oil has warming properties and a stimulating effect. Equally good for both men and women.
• Geranium oil – promotes the emergence of romantic and tender feelings.
• Clary sage oil stimulates sexual desire, making it stronger.
• Vanilla oil – stimulates sensuality and promotes relaxation.
• Jasmine oil - helps to relax and feel sexier and more attractive.
• Clove oil – affects orgasm, increasing its duration. It also helps to increase the sensitivity of the body.
• Myrrh oil has a greater effect on women, helping them to feel their own femininity. Gives inner peace and harmony.
• Rose oil – stimulates the development of female sexuality. Gives delicate shades to the behavior of a beautiful lady.
• Cinnamon oil is an energy stimulant and also increases the sensitivity of partners.
• Rosemary oil – helps tonify the body, helps prolong sexual desire and arousal in men.
• Patchouli oil helps erogenous zones increase their sensitivity, relaxes and removes unnecessary psychological barriers, ignites an internal “fire” in partners.
• Lavender oil – provides psychological relaxation and physical relaxation for partners.

In the practice of eastern peoples there are many exercises to increase sexual stamina. For example, qigong and Taoist gymnastics help increase sexual strength. There are also special exercises aimed at working with sexual energy, allowing you to control this important force and manage it for your own purposes.

Strong physical activity also helps to tone the body and improve its sexual capabilities. Light jogging in the morning, regular gentle physical exercise, walks in the fresh air, cycling, swimming - these are just some of the ways to improve physical condition, which also affect a person’s sexual stamina. I would also like to mention Strelnikova’s breathing exercises, which heal the entire body, affecting its sexuality.

It is also useful to engage in auto-training, meditation and relaxation practices. It has been noticed that psychologically stable people who are able to effectively endure stress and various everyday troubles lead a more active sex life.

Exercises that increase endurance

It is impossible to list all the exercises that increase endurance. But we will still give the simplest and most accessible ones.

1. Breathing training.

You can train by holding your breath, which helps increase endurance during intense training. For example, you need to inhale air for ten seconds, and exhale for the next ten seconds.

Holding your breath for fifteen and then twenty to thirty or more seconds, followed by a deep and slow breathing rhythm, is also good.

1. Good exercises with dumbbells and barbells, which will be discussed below.
2. Exercises with a skipping rope also contribute to the development of endurance - jumping for a short period of time or on a count.
3. The most banal exercises, such as abdominal crunches or squats, can also help increase endurance.
4. Cardio training is one way to train the heart muscle. Exercises of such loads include running in place or jumping in one place. In this case, the principle is observed: you need to do this at a slow pace for a minute, and at a fast pace for the next fifteen or twenty seconds. And so alternate. First you need to do this for a short period of time - three or five minutes. And then gradually increase the load.

How to increase strength and endurance?

One of the most common methods aimed at increasing strength and endurance is called athletic gymnastics.

Athletic gymnastics exercises include the use of dumbbells, weights, shock absorbers, barbells and other weights. Such exercises affect different muscle groups, thereby developing the entire muscle corset and improving the figure along with posture.

The recommended time for doing athletic gymnastics is the second half of the day. In this case, each exercise with weights is performed eight to ten times. To increase absolute strength, the weight must be increased and the number of repetitions must be reduced. Strength endurance and reduction of fat deposits are trained using weights with low weight and a large number of repetitions - sixteen or more.

It is best to start training with small weights, and then increase the weight with subsequent approaches. At the same time reducing the number of repetitions.

Exercises must be performed with a certain rhythm, and breathing must be free, without delay. Inhalation must be done when the muscles are relaxed. Between exercises you need to rest for one to two minutes, depending on the speed of breathing recovery.

How to increase endurance during training?

Beginning athletes and just people concerned about improving their shape often wonder how to increase endurance during training?

To do this, it is important to follow the main rule - do intervals in training. But intervals during training do not imply static rest. With this approach, intense dynamic loads are replaced by the same dynamic loads, but only more gentle. This principle is applied in athletics. And it can be easily transferred to the practice of other types of training.

For example, how to organize training according to this principle? Easy enough. When jogging, you need to run part of the time, and part of the time walk the distance at a calm pace. This must be done cyclically and rhythmically.

You can and should train at home, inventing for yourself types of exercises in which an intense regime is replaced by a calmer one. For example, it is recommended to do a series of squats, and then simply raise your knees to your chest at a slow pace. Or pump up your abs and then do slow leg swings.

The point of training to increase endurance is that light loads are performed over a long period of time. And instead of rest, the intensity of the load decreases slightly. And it is this principle that increases a person’s endurance.

Swimming is considered one of the most beneficial types of physical activity. After all, it is in it that you can combine a large load with periods of time with a low load.

How to quickly increase endurance?

In our fast-paced age, we want to do everything quickly and efficiently. Including increasing body parameters. Here are some ways to quickly increase your stamina.

It is necessary to adhere to the following principles when completing the task:

1. Training should be at least three times a week, and preferably every other day.
2. The duration of physical activity that lasts without a break should be for twenty minutes.
3. You need to train energetically, but you need to constantly monitor the rhythm of your breathing.
4. In a week you need to fulfill the minimum norm of general physical activity, not only in training. It is ten hours a week. This includes regular walking, running, dancing and any other type of exercise.
5. During each day, it is necessary to perform the following general health procedures:
   • morning exercises,
   • physical training break during the day.

So, we already know how to increase endurance. All that remains is to start training and lead a healthy lifestyle to make your wishes come true.

The best option is running. This will help you lose extra pounds faster and improve your health. But if you want to exercise normally, and not collapse after the first hundred meters, find out how to increase your endurance.

At the beginning you always feel a ton of strength and think that you can run around the entire planet. But after the first kilometer, the inexperienced begin to ask God for mercy in the form of a second wind, and the weaklings simply stop. If you want to keep the distance longer, run steadily and don’t rush from the very start. One of the experienced Canadian marathon runners, Craig Beasley, advises:

“I started according to the following system: 30 seconds of running at maximum speed, then 4.5 seconds of calm walking. I repeated the cycle eight times, three workouts per week.”

In just a month you will feel your body getting stronger. You can increase the peak load time, distance length or number of cycles. And next to beginners you will generally feel like a professional.

Developing Endurance: The Bart Jasso Method

Bart Yasso is the manager of Runner's World Race, whose name is also known to all runners. Yasso developed a method with which 800 meters can be completed in four minutes. His technique was followed by many marathon runners. And one of them even shared his impressions. Doug Underwood says :

“Run once a week for 4-5 intervals of 800 meters at the speed that you set for yourself as a goal. Then add another interval every week until you become the terror of all runners on the planet.”

Endurance development: no exhaustion

Warren Finke, a famous trainer from Portland, has developed a simple technique that helps increase running endurance. Its essence lies in the fact that you need to overcome the distance not at the end of your strength. Give 80% instead of 100%. It is better to run measuredly throughout the entire distance than to jerk, which will become weaker and shorter towards the finish line.

Source: globalfit.com

Endurance Development: Pierce Wear

Bill Pierce, chairman of the Department of Public Health at Furman University, has developed a special program in which he trains hard three days a week, and plays ping-pong, does strength training, or just relaxes the other four. Thanks to this, the scientist-athlete, at 53, still takes part in competitions and runs a marathon (42 km) in 3 hours 10 minutes.

One day Pierce runs a long distance at a slow pace. On the second day, he breaks it down into segments, and on the third, he does a tempo workout. At the same time, Bill works with great intensity. Thanks to this, the risk of injury or muscle strain is halved.

Endurance Development: Plyometrics

Plyometrics is a sports technique designed to improve speed, quickness and power. It uses explosive, fast movements. They help muscles develop the greatest force in the shortest possible period of time.

The technique that Dina Drossin, one of the best female runners in the USA, shared with us:

"Include jumping in your training. For example, run with short and fast steps for 15-20 meters. Perform 6-8 sets 1-2 times a week. Gradually improve jumps and add new ones (on one or two legs, etc.)" .

Let us add on our own: it is better to train on a dirt road or in special running shoes. This will protect your knee joints from premature wear.

Running is a great way to keep your body fit, but if you do it incorrectly, you can simply waste time and effort without achieving any results. Most runners do the same workout every day, which is a real challenge for the body. There are many productive running techniques and ways to improve the effect of this sport. That is why we turned to American experts who told us their secrets that will help increase endurance and speed while running. Also, these tips will help you avoid injuries and overcome routes that you previously did not dare to run.

Train your legs

Our strength depends on how strong our legs are. Foot strength is the single most important aspect of training for runners and athletes. Experts say the simplest but most effective way to improve leg strength is to balance while standing on one bare foot. This will improve your running ability. Also, quickly climbing stairs will help make your legs stronger. Start performing these exercises in a slightly simplified manner and after a while you will notice that your physical performance has begun to improve, and your running has become much faster.

Ideal body position

In any sport and during any exercise, you need to follow the execution technique, the same applies to running. With the correct body position, not only will it be much easier for you to run, but the benefits from it will be much greater. The arms must be bent at the elbow so that they form an angle of 90 degrees. While running, you need to pump your arms starting from the shoulder joint itself. Your arms should remain parallel to the floor and your shoulders should be relaxed and lowered. Pay attention to your wrists; they should not be tense either.

Experts also add that runners should always look straight ahead, point their chest forward, and tilt their body slightly in front of them.

No extra loads

It is recommended to avoid various bandages, and also to run for a long time with a bottle of water in your hand. This is because it can significantly affect your gait. It is very important for a runner to keep the arms relaxed so that they swing smoothly during any race, be it a mountain run or a regular race. You need to constantly monitor the position of your legs and arms, and also avoid anything that could potentially lead to imbalance.

The right pace

Whether you're looking to improve your performance or run to keep your body in shape, every runner should incorporate short to moderately fast paces into their runs. Experts say that it will be enough to add a 10-15 second sprint about a couple of times during the entire race. It's best to speed up in the middle or at the end of your workout. Not only will it help improve your endurance and running speed, but sprinting will also help improve your range of motion and build more muscle fibers—all to make you healthier and fitter. You shouldn’t be afraid of sprints, you need to endure them courageously, and then the positive effect from the training will not take long to arrive.

Cross country running

Adding a challenging trail to your training is an important and correct decision. Running on hills forces you to raise your knees higher, which in turn affects the length and speed of your stride. Rough terrain also increases the power of your muscles and forces you to breathe deeper, which will significantly increase a runner's lung capacity. It is recommended to run on dirt trails also because it is good for your joints.

Alternate between difficult and easy approaches

Stagnation in a runner's performance can happen many times when he doesn't go too fast or too slow during training. Most people who run run at their most optimal effort, which can only be beneficial in the early stages of training. However, if you are a seasoned runner, then you need to give your body a shake-up. Experts recommend that within three weeks you try to do a couple of workouts at the maximum of your capabilities, and do another couple a little slower than usual. This will help you get out of the rut of moderate running and help you discover a second wind in yourself, which means becoming more resilient and achieving success in this sport.

In parallel, it is worth noting that when it comes to running, you need to make a choice in favor of “less and more often”. Frequency is critical to health and good workout results. For example, instead of running for 45 minutes three to four times a week, jog five to six times for no more than 30 minutes.

We are confident that our tips will help you increase your endurance and speed while running, and over time you will be able to set new, more challenging goals for yourself that seemed unattainable in the past.

Endurance determines the intensity of training, well-being during physical
loads and recovery rate. Professionals need it to achieve
maximum results, for amateurs - to improve physical capabilities and transition to
higher sports level. Adapt the body to work in difficult conditions and
Endurance running helps to shift the limit of fatigue, which helps strengthen
muscular-ligamentous apparatus and expands the adaptation of oxygen transport and muscle
systems It is advisable to develop endurance in running not only for those who dream of running the first
marathon, but also for every modern person to maintain a normal lifestyle and
health.

Professionals distinguish between two main types of endurance:

1. General– the ability of a person to perform muscular work of low intensity and
   Always be prepared for physical activity.
2. Special– the ability to tolerate hypoxic conditions for a long time and
   physical activity typical for a particular sport.

Specific (special) endurance is:

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

Endurance is developed from scratch in each area with special training sessions.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, cool down after training, massage,
  cryotherapy);
• proper balanced diet (porridge, meat, fish, vegetables, herbs, mushrooms,
  legumes, fruits).

Professionals can include drugs to increase resistance in this list
of the body, which do not lead to depletion of its reserve capabilities. To 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. Not without side effects
effects and can harm the body with mixed-action drugs.

The most popular are vitamin and mineral complexes. The iron they contain is
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 speed up regeneration
muscle tissue.

What workouts improve running endurance?

Sometimes attempts to improve aerobic endurance lead to a setback in muscle mass,
weight loss, decreased immunity, and any workout is perceived by the body even more
heavier. What is the reason that progress has stopped? How to make the body 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 he is weakened and needs help. Sometimes trivial things get in the way of succeeding in sports.
overtraining, and to improve results you just need to rest more. Often
the problem lies in an incorrectly designed 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 can train their bodies this way
  which easily cover a distance of 10 kilometers.
• Non-specific exercises – a set of exercises or full-fledged training,
  indirectly affecting results in running (fitness, cycling, swimming, skating
  skiing, etc.)

Running outside is preferable to training on any treadmill, because indoors there is no
wind resistance, hypoxia quickly develops (insufficient supply of the body
oxygen). 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.

Examples of training for developing endurance in running

Before you start working on improving your endurance, you need to honestly evaluate your
current training and, based on this, draw up a training schedule. During
preparation will require persistence, patience and determination. After 20–30 days you
you will notice that it is not as difficult for you as before. Moreover, you will become not only more resilient, but also
morally more stable.

The following will help improve endurance:

Each jumping exercise is performed for 30 seconds. For one exercise
3-8 half-minute rounds with 15-20 second rest breaks between them are enough.
A small set of exercises can be done three times a week or daily, even in
at home. At the end of each month, it is recommended to slightly increase the load.
In running training, it is advisable to increase your weekly mileage by 10%.

How do famous athletes increase their endurance?

Even for champions, completing the marathon distance was once difficult
test. Let's take a look at the training programs of famous runners:

In addition to endurance, it is necessary to hone your technique. will help spend
less energy, avoid injury, run faster and further. About foot placement, breathing and
You can learn about running options without mistakes from expert videos.

You need to maintain activity without excessive stress and chronic fatigue, which
will only lead to enslavement, a decrease in speed, a reduction in tempo and width of steps.
It is important to learn to control freedom of movement and create optimal conditions for
recovery. Having cultivated this quality in oneself, it is easy to adapt the body to hard work and
set your record.