How to increase running endurance. Developing endurance through running and other sports

Are you a runner and want to build endurance and compete in marathons? Or maybe you're a beginner and would like to run a couple more kilometers. Whether you're a beginner or an experienced runner, we'll show you how you can take it to the next level.

Steps

Part 1

develop running endurance with interval training

Use interval training. Their benefits will help you get more out of your running and build endurance.

Develop cardiovascular system. Endurance running can leave you completely exhausted. By using interval training you will develop anaerobic capacity (by reducing oxygen levels). And when you combine this with aerobic capacity (increasing your oxygen levels through easy runs and cross-country runs), you'll become faster.
Burning calories. The bursts of energy (the high-intensity part of the workout) will increase the number of calories you burn. This is true even at relatively short accelerations.
This makes your running exercises more interesting. It may seem like a small thing, but if your regular routine becomes boring, it will be much more difficult to stay motivated.

Do your workouts at regular intervals. This is the most easy way get used to interval training. Simply alternate between periods of high- and low-intensity running.
- Start with a fifteen-minute warm-up. To start, walk quickly and start jogging, pick up speed and by the end of the warm-up, run at full speed. This will ensure proper warm-up before you begin intense speed work.
- If you're new to interval training, you'll want to train your body to handle the tough intervals. Speed up for a minute, then jog or walk for two minutes. Repeat these intervals 6-8 times. Continue for a few weeks and everything else will become easier. Then reduce your recovery/rest time by 30 seconds until you are running 50/50 (one minute fast, one minute rest). Before reducing recovery/rest time, make sure you are prepared to increase the intensity of the fast phase and reduce recovery/rest time.
- Finish your workout with a cool-down of 15-25 minutes. Change from running to a light jog, then, towards the end of the cool-down, to a walk.
Use pyramid type interval training. Start with short, intense bursts and then build up so that your longest period of high-intensity work occurs in the middle of your workout. Then gradually return to shorter bursts and finish the workout with a cool-down. This is more challenging than constant intervals, and you may want to use a stopwatch to keep accurate time.
- Warm up for ten fifteen minutes. As described above, start by walking at a brisk pace, progress to an easy jog, and increase your speed towards the end of the workout so that you are running at your highest intensity at the end of the warm-up.
- Run intensely for 30 seconds. Then calmly for one minute. Continue as follows:
- 90 seconds intense, two minutes calm.
- 60 seconds intense, one minute and thirty seconds calm.
- 45 seconds intense, one minute and fifteen seconds calm.
- 30 seconds intense, one minute calm.
- Finish your workout with a twenty to thirty minute cool down, ending with a calm walk.
- NOTE-->When starting any program interval training make sure your body is up to the challenge and ready for it. If you overload it too quickly, injury may occur. Just like when building up your mileage, you don't just build up, you do it gradually. If you're training for a race, do longer intervals and rest longer in the months leading up to the race. As the race approaches, increase the intensity and reduce your rest and recovery time.
Do variable intervals. If you play a sport like tennis in addition to running, you know that speed and endurance requirements change depending on the conditions of the game. Variable intervals will help you alternate between short and long high-intensity intervals unpredictably, more closely matching the choppy accelerations typical of gaming conditions.
- Warm up with a light jog for ten to fifteen minutes.
- Vary the intervals. High-intensity jogging for two minutes, then jogging for two minutes and thirty seconds. Accelerate for 30 seconds, jog for 45 seconds. Randomly change the intervals. The main thing is to make sure that after long periods At high intensity, you rest longer than after short accelerations. When you first begin such training, rest a little longer, let your body get used to the stress and then shorten your rest intervals.
- Do a 15-25 minute cool down.
Use the interval settings on the treadmill. When you run intervals on a track, the machine itself changes speed and incline, and you are faced with new and unexpected challenges. The main thing is to remember to warm up and cool down if this is not provided for by the machine’s program.

Part 3

Some more ideas on how you can build endurance

Increase your mileage by 10% every week. For example, if you run 2 km a day, increase your daily run by 2/10 km. To develop endurance, continue to increase your runs by 10%. But be sure to alternate your workouts. For example, if you run 20 km a week, then the next week you will run 22 km. But after another week, return your total mileage to the previous level, this is necessary for your body to get used to it (run maybe 18-20 km). After another week, run 25 km in a week, and then run 21-23 km during the week. Gradually increase your running load. The maximum load depends on the race you want to participate in.

Run cross-country on the weekends. If you are used to running 2 km a day on weekdays, run 4 km on weekends.

Run slower and longer. For example, run at 60% effort over a long distance. Cross-country is designed to develop endurance, and it is not a race. Make sure you don't overexert your body in the days before and after these crosses.

Try doing plyometrics. Exercises like jumping rope and jumping rope, reducing the amount of time your feet are on the ground, will help develop running motor skills.

At the end of your run, speed up. Run the last quarter of the distance as quickly as possible, then cool down. This exercise will help you fight fatigue at the end of the race.

Run across changing terrain. Whether you're running on a treadmill or outdoors, changing the incline frequently will help with your cardio workout.

Change your diet. Cut out refined carbohydrates and eat more lean proteins and vegetables. Eat less, but more often.

Part 4

Create a workout schedule

Make a schedule. Once you create a schedule, stick to a specific routine. This will allow you to achieve your goal of developing endurance, and will also give you the opportunity to collect indicators: are you sticking to the rhythm? Can you run longer and/or faster, has your progress stopped? Here is a sample schedule that will allow you to develop endurance and speed:
- Day 1- Equal intervals. Warm up for 15-20 minutes, then run quickly for a minute, then jog or walk for 1 minute and 15 seconds. Repeat intervals 6-8 times. Keep track of time using a stopwatch, cool down for 20-30 minutes, gradually slowing down and moving to a walk.
- Day 2- Easy jog (only 3-6 km, depending on your fitness and experience).
- Day 3- Pyramid intervals. Warm up for 10-15 minutes, performing pyramid intervals as described above.
  - Run for 15 minutes at a normal pace, then do the exercise at varying intervals.
  - Finish your workout with a 20-25 minute cool-down, ending with a slow walk.
- Day 4- Easy jog (3-6 km, depending on your fitness and experience).
- Day 5- Easy jog (3-6 km, depending on your fitness and experience).
  - It may seem that you will be resting here often, but on the third day you have worked hard. And considering that on day 6 you will have to run cross-country, it is better to save your strength.
- Day 6- Cross. Start at a slow pace and run at a leisurely pace for 40 to 90 minutes. It will be great if one of your friends or family members runs with you, or rides a bike next to you.
- Day 7- Rest day (3-6 km, depending on your fitness and experience. Give yourself a day off every 8th week).
Change up your routine a little. Work hard once every three weeks using this technique:
- To run, find a 400-meter-long stadium near your home. Avoid streets - they are too uneven: the foot located closer to the road will be located significantly higher.
- Do dynamic stretches (not static stretches) and warm up slightly (for example, do 25 push-ups or a short jog).
- Run 400 meters at speed, then jog another 400 meters. Repeat at least 4 times.
- Push your boundaries. Once you reach your limit, write down the time and location of your race. Let it be a minimum distance or duration, try to improve the result. As you improve, increase the minimum.
- Cool down. After every running workout, you can’t just stop and that’s it. Walk around and wait until your heartbeat calms down. Then do some stretching.
Warnings
- Listen to your body and avoid injury. Be sure to do stretching, warm-ups and cool-downs. Make sure your shoes fit properly.

How to increase endurance when performing physical exercise? The answer to this question is of interest to a fairly large number of people. And now we’ll discuss it with you - we’ll look at existing programs, pay attention to medications that increase endurance and their effect on the athlete’s body.

As a universal means to solve this problem, consider running. After all, this is a simple method that does not require special training equipment.

general information

Running, of course, is universal, but it requires a special approach, for which it is not enough to just get a good start. You also need to be able to keep up the pace for a long time. For this except physical training You will also need willpower, as well as tactics (or technique) of movement. Conventionally, special and general endurance are distinguished. They are necessary for the following purposes:

General endurance. Allows you to consolidate the existing result and be prepared for possible physical activity.
Special endurance. It is necessary for those who are concerned with the body’s ability to overcome long-term stress. Its development is carried out by athletes who want to organize races long distances. After all, it allows you to better tolerate hypoxic conditions and cope with aerobic exercise.

Sports running requires considerable endurance. Let's look at how to get it.

So, in order to achieve optimal results, you need:

Exercise on terrain with a slight rise (up to 4%). In addition, you need to choose a pace so that you can talk during it without getting out of breath. When answering how to increase the endurance of your body, it is also necessary to note that as an initial speed you can choose one that will cover a distance of 30 steps in 20 seconds and aim that the training should last at least 20 minutes.
Make yours more difficult as the number of classes increases. So, it will be useful to move on hilly terrain (the rise is at least 8%). Of course, you don’t need to spend all your time on it, but only half. The speed of movement should be at the level of the previous point.
Don't forget to restore your muscles. This can be done both during the cool-down and during the warm-up at the very beginning. This will be especially useful for those who have suffered an injury and have not stressed their body for a long time. To restore muscles, it is enough to practice. If training is difficult at first, then it can be used periodically throughout the entire training.

Now let's study exercises that increase endurance and are based on running.

The slower the better

The desire to achieve results often takes precedence over human caution. But in vain! After all, this can lead, at a minimum, to sore throat, and sometimes even to microtrauma or fractures.

The idea of the first exercise is that a person needs to perform it in cycles. For those whose sports uniform is deplorable, the following option will do:

You need to run for thirty seconds;
Walk at a calm pace for 4.5 minutes;
Repeat eight times.

It is enough to perform this workout three times a week. You can choose Monday, Wednesday and Friday as your running days. Over time, it is necessary to increase the load and reduce rest.

After six months of training using this method, those who do not miss classes and adequately assess their strength can boast of a result of two hours of running at a calm pace. But it’s better to work here not in terms of time, but in terms of distance. It can be increased once every two weeks.

Quick jog

So, let's continue to look at exercises that increase endurance. The essence of the next lesson comes down to the fact that you need to run a certain distance in a short time. And not just once, but a certain amount. And it is necessary to run as fast as a person wishes.

As an example, you can reach a distance of 800 meters in 3 minutes 30 seconds. You need to start with 4-5 approaches per workout. If you can’t meet the standards, still run and try to achieve the goal. Once all approaches are successfully completed, you can increase their number. Although it is not recommended to run more than 10 times in one workout. You can do it the same way as the previous one - three times a week.

Now you know how to increase endurance if you want to learn how to quickly run long distances. But is this method suitable for people who cannot run at least three kilometers? If this is not possible, well, then read point No. 1.

Slow and long run

The following exercise is suitable for those who are interested in how to increase endurance without getting tired. Its main meaning is that you need to concentrate on easy running. By the way, in addition to its direct goal, the exercise helps to avoid traumatic situations.

This running program is focused on human effort. According to this method, you need to run not at 90% of your strength, as most people do, but at 80%. If you can cover 8 kilometers in 25 minutes, then try to do it in half an hour. That is, for time you can use a coefficient of 1.25.

Documented training

This running program involves physical activity to the point of exhaustion. Moreover, this should be no more than three times a week (you can use the same Monday, Wednesday and Friday).

It is necessary to draw up a work plan, which will indicate the speed and distance traveled of each workout. At the same time, the conditional Monday is but at a slow pace. On Wednesday, physical activity is performed at intervals. And on Friday you need to do a tempo workout. By the way, thanks to alternation, the risk of injury is reduced. But whether such endurance training is suitable in this case - each person decides for himself.

Plyometrics

The following endurance workouts use impact method. This approach shows good results when speed, agility and power are needed. Also, elements of plyometrics can be seen in parkour. It uses explosive and fast movements to develop muscle strength and speed. The important thing here is jumping.

There is no specific technique, but you can start with this: first, run fast in small steps at 15-20 meters. In this case, you need to raise your knees quite high (but not too high). After this, you need to rest and repeat 6-8 more times. As an additional warm-up, you can add different jumps (on two legs, on the left, on the right). To avoid injury, it is advisable to work on dirt or asphalt.

Long tempo workouts

Continuing to consider how to increase the physical endurance of your body, let's pay attention to one more method. For comparison, let's look at standard approaches. They provide for a person to run at a slightly lower speed than that at which one can easily cover 10 kilometers. Here it is proposed to increase this figure to 60 minutes.

At first, it is recommended to exercise only once a week. This should continue for two months. At the same time, in order to avoid injuries, it is recommended to start with the standard approach - 20 minutes. Every week you need to add 5 minutes. If this doesn’t work, well, try in the previous mode until you can pull out increases in the new regulation. After two months of training, give yourself a complete rest for a week. Over time, it will be possible to increase the frequency of classes. This way it will be possible to conduct two races per week - as long as there are free days left.

Fast and long run

This option is the opposite of approach #3. The essence of this method is to start picking up speed when only 25% of the set distance remains. Moreover, this must be done gradually. Ultimately, many will have the feeling that they don't worry - this is normal. But you don’t need to push yourself like a racehorse.

Medicine is coming to the rescue

Let's talk about drugs that increase endurance. First of all, I would like to place a warning that their use does not go unnoticed. Therefore, think three times, and also consult your doctor before taking anything. They can have the following effect:

mobilizing;
metabolic;
mixed.

Drugs of the first group are undesirable, since their long-term use leads to the progression of various disorders in the body. The second type can be taken for a longer period of time, but they usually have quite slow speed actions. Drugs with mixed effects occupy an intermediate position.

How to develop endurance running ? This question is relevant both for amateur athletes and for track and field athletes striving for the top of the sport. How to properly build and structure running training How not to overestimate your strength, not harm your health, avoid overtraining and systematically move towards improving sports results?

A-priory, endurance in sports– this is the body’s ability to perform certain muscular work at a high level of performance for as long as possible.

As an integral quality, endurance links together mental (volitional), biochemical, technical and other individual parameters. In running it is divided into aerobic And anaerobic, strength And expressway. And each of these types requires performing certain exercises. Beginner runners are recommended to start develop endurance by using aerobic exercise – those during which energy is generated with the help of oxygen.

power muscle work is not great, the main emphasis is on increasing the ability to resist fatigue. With their help, the cardiovascular and other functional systems are strengthened, excess fat is eliminated, and overall health is improved.

Ramp up aerobic endurance means enhancing the muscles' ability to use oxygen. These opportunities have a certain threshold - ANNO ( anaerobic threshold, or lactate threshold). Beyond this threshold, the method of energy generation changes to anaerobic – without the participation of oxygen.

Anaerobic exercise (in running this is primarily sprint) have an extreme, stressful nature, especially for an unprepared organism. Therefore resort to strong increase their shares in running training It's not worth it at first. In addition, aerobic exercise can significantly vary in intensity and gradually expand the adaptation reserves of a novice athlete.

So, if you are a neophyte runner and you are concerned about... , then initially the best option for endurance training- it's leisurely jogging , the duration of which should gradually increase. If you start with a distance of 500–1000 m, then after a month of training (at least twice a week), it is worth lengthening it. Keep in mind: if you are not exercising professionally, but for recreational purposes, and without a trainer, a weekly increase in running time and distance by more than 10% can be dangerous.

Jogging can significantly increase the level general endurance. If for an amateur it can remain the main form running training for many years, then for professional athletes easy jogging for a distance of up to 4 km it becomes a warm-up before a more difficult workout.

In the future, the runner can develop endurance How stayer or how sprinter- that is, in long running or short distances. Moreover, self-determination is required from professionals here, since the structure of muscles and the adaptation of the body of stayers to running long distances prevent brilliant results in sprinting.

For increasing endurance The following methods can be used in running:

« game of speed ", in Swedish fartlek , is an alternation of slow and fast running. For example, periodic accelerations of half a minute can be interspersed with 1-2 minutes of running, which will contribute to the development of speed endurance. Or 2–3 minutes of fast running are “diluted” with 1 minute of slow running, which develops speed endurance and increases the aerobic threshold;
tempo run – uniform running at a medium or high pace for a long time. Important for developing speed endurance at medium and long distances, less significant for sprinters;
interval running – fast run at distances from 200 m to 1.5 km, alternating with relative rest - one that does not allow you to fully restore strength (walking, slow or average speed run). Using various options runs and rest, train both speed and strength endurance running;
repeated run– running at a distance of up to 3 km with full rest between them. This is a more grueling type of training compared to interval running;
running uphill- training strength endurance varying intensity depending on the steepness of the climb, speed and number of approaches;
cross– running long distances (up to 20 km), helps improve overall and speed endurance;
sprint– running at or close to maximum speed for short distances (60–400 m). The rest between runs is long, allowing you to recover. Develops anaerobic endurance, high-speed and strength qualities athlete.

Endurance training impossible without reaching a certain degree of fatigue. However, fatigue should not turn into overwork. Chronic overload without sufficient recovery is fraught with the development overtraining syndrome in professional athletes or chronic fatigue syndrome in sports enthusiasts.

Overtraining syndrome- this is specific sports disease, caused by excessive energy expenditure without their full replenishment. Such an imbalance leads to depletion of the body’s strength and functional malfunctions in the functioning of systems and organs.

How to develop endurance in running :

allow sufficient time for recovery;
pick up physical exercise by severity and complexity in accordance with the real capabilities of the athlete;
do not start intense sports activities too soon after suffering a serious illness;
eat a balanced diet, get the full range of nutrients needed during high physical activity.

Valuable recommendations on how to develop endurance running, You can get by reading the book Alexandra Bolkhovitina- a world-famous track and field athlete, winner of the Russian Championship mountain running. An elite runner speaks about the prospects for self-realization in sports without the insidious help of doping drugs. He promotes natural sports supplements companies « Parapharm» for pharmacological support of the training process.

All natural vitamin and mineral complexes for athletes and all active healthy people « Elton P», « " And " Leveton P», « Leveton Forte» from LLC " Parapharm» do not contain doping, have no dangerous side effects. However, they have been found to be effective for increasing endurance and strength. They are used for medical and biological support of Russian Olympic athletes.

« Elton P "contains eleutherococcus root, known for its adaptogenic qualities, and the most useful bee product - bee pollen, vitamins C and E. Formula " Elton Forte "strengthened with royal jelly and. Part " Levetona P "includes Leuzea safflower, bee pollen, vitamins C and E, and " Leveton Forte » a natural anabolic component has been added – drone-brood homogenate.

As we can see, in all the named drugs for endurance development the life-giving forces of nature are concentrated. A selection of natural, safe and effective means pharmacological support in sports is the key to success on the path to your victories!

Endurance is called a person's ability to withstand high loads for a certain time, which depends on the degree of training of the body. This “skill” is necessary not only for professional athletes or law enforcement officers, but also for Everyday life. Good physical shape helps in many everyday situations, for example, at work, during a long shopping trip, or moving. This is the reason for the high interest modern man to the issue of developing good endurance.

A hardy and trained person stands out from the crowd good posture, fit silhouette, lack of extra pounds. His movements are fast, precise, confident. The changes affect not only the appearance, but also have a beneficial effect on the body. The concentration of erythrocytes - red blood cells, which are responsible for saturating the internal organs with oxygen, increases, the condition of the respiratory muscles significantly improves, and the heart muscle is strengthened. External and internal changes that occur to a person become the main motivating factors to become resilient.

Helps to cope with the task perfectly. Ancient people, as anthropologists have shown, were better runners. They could not only run fast, but also cover enormous distances. Compared to them, even Olympic champions would look awkward. Of course, many associate this feature of the ancients with the fact that they were forced to “fight” for their existence and get food. Such a judgment is just another excuse for the lazy.

Developing endurance in running means learning to run fast and for a long time, improving your performance in many sports, including swimming, cycling, cross-country skiing.

There are many techniques to help develop endurance. The main thing is to find for yourself the right motivation. If it is not there, then a person will achieve nothing but a waste of time and suffering from such activities. After all, first of all, you will need to change your usual and comfortable lifestyle to an active one.

For a motivated person who wants to become more beautiful and healthy, this is much easier to do. When such a desire is absent, it is simply impossible to achieve anything. To take the next step toward improving your fitness, here's some important information to know.

Existing varieties of endurance

The concept of “endurance” has a fairly broad interpretation, but in sports it has a clear classification. It is customary to distinguish two main types of endurance:

Aerobic

Represents the movement and work of muscle tissue. Its development is made possible thanks to long-term implementation various exercises.

Anaerobic

It is carried out without the process of enriching the body with oxygen. All work occurs exclusively through the use of internal resources. High-intensity training with fairly short recovery periods is suitable for developing anaerobic endurance.

This division is more valuable for athletes. For everyday life, it is enough to know that endurance is divided into general and special. The latter is characteristic of a certain professional activity, and its components depend on what kind of work needs to be done. Some people need it solely for the purpose of being in a certain position for the longest possible time, while others need it to get used to working with oxygen deficiency.

How to increase endurance when running?

This question is not something exceptional and is of interest even to those who do not intend to take part in competitions or win prizes. Thanks to running, a person gets the opportunity to keep his entire body in good shape and always be in a good mood.

To succeed, beginners should:

adhere to an acceptable - comfortable degree of load;
exercise systematically, do not miss training;
regularly, but gradually increase the pace with distance.

If you follow these principles, the result will not take long to come.

Ragged rhythm according to the Craig Beasley system

It consists of changing the rhythm of running. You need to run for half a minute maximum speed, and then switch to a calm walk for 5 seconds. According to the system created by the famous Canadian marathon runner Craig Beasley, you need to do 8 repetitions at a time. To strengthen your body and feel improvements in endurance after just a month, you should exercise three times a week. It is necessary to gradually increase the load by performing more repetitions.

Interval running according to the Bart Jasso method

The system from the manager of the Runner’s World Race organization assumes a slightly different approach. The distance run is divided into segments of 800 meters, and the time to cover it is divided into their number. The race, consisting of several intervals, is organized once every seven days. The idea is to run them in the allotted time, and then add 800m intervals each subsequent week until the entire distance is completed.

Endurance for everyday tasks

To be strong and resilient in everyday life, improving overall physical performance, all attention is concentrated on the most frequently involved functional capabilities.

You can take long walks, run, skate, roller skate, ski, or bike. The simplest, most effective, accessible exercise for everyone is buckles with a skipping rope. Alternative and much more interesting option Solitary activities will include organizing a team game, for example, football. Similar sport games incredibly useful, bring a lot of emotions.

To develop muscle endurance, you need to do basic exercises, increasing the number of approaches over time. Active activity will have a positive effect on your physical condition, mood, and well-being. This does not apply to professional sports, the achievements and rules of which differ from amateur ones.

Home endurance workouts

Among all the exercises available for independent performance, running is considered the most democratic and simple. Popularization healthy image life has led to the fact that running has become not only useful, but also fashionable.

Runners are looked at with a certain amount of envy, but only in the warm season. When frost sets in and snow falls, physical activity evokes sympathy among many. However, overcoming snowdrifts and jogging at sub-zero temperatures provide maximum stress for the most effective training endurance.

Those who are not attracted by the prospect of running in cold weather can exercise on an exercise bike or treadmill. The main thing is not to stop training.

It is not necessary to purchase Sports Equipment. Keep yourself in good health physical fitness throughout the year they allow jumping, push-ups, and pull-ups. The latter can be done on a horizontal bar installed in the doorway.

The most important

Having decided to become resilient, you need to start training immediately, do not long breaks satisfied with the results achieved. Any stop will simply undo everything that has been achieved.

Several weeks without the normal exercise of the muscles will cause serious damage to functionality. Exercises that were as easy as possible just a month ago will be difficult to perform or will not be possible at all. Therefore, you cannot stop.

Running further and faster than ever before may seem like a daunting task at first, but using these simple rules, you can systematically increase your endurance and turn any workout into a task that you can handle!

With regular training, a distance that is currently difficult for you will feel much easier over time. This will mean that you have increased your stamina. Overcoming marathon distance It will still remain a difficult test, but one day you will notice that it is not as difficult for you now as before.

Increasing running endurance is the result of consistency and persistence - which means doing 3-4 workouts per week over several months - so don't expect quick changes.

Usually to feel the first positive effects from running, it takes from 10 days to 30 days. This time primarily depends on the type of training being conducted.

Before you begin working on improving your endurance, you need to honestly assess your current aerobic base and plan your training from there.

Whether you're a beginner looking to complete your first 5K or an experienced runner looking to increase your endurance to avoid the wall effect, the rule of "too much, too soon" always holds true as excessive loads at the beginning of training will only lead to injury or overtraining.

Below are the basic rules that beginners should follow in order to improve their endurance as quickly and effectively as possible.

1. Consistency

To increase your aerobic capacity (VO2max) - the higher this value, the more oxygen delivered to your muscles - you need to train consistently. In addition, this approach will allow the body to adapt to increasing loads and avoid injury.

If you start adding extra runs into your training week, they should be done at an easy and comfortable pace - speed follows endurance! You should do 3 to 4 workouts per week lasting 30 minutes or more. Try to make one of them consist of a long run at a steady pace.

Also, don't forget the popular "10 percent" rule - increase your weekly training mileage by no more than 10 percent.

2. Long (long) run

When training for a half marathon or marathon, long running can account for 30-50 percent of your total weekly mileage. Do it at a comfortable and steady pace, many people try to run too fast and lose a lot of energy, which affects their performance. Run lightly and just focus on covering the distance. As a reminder, speed follows endurance.

3. Tempo (threshold) running

Tempo running is carried out over short and medium distances, but at a higher pace than usual. These workouts aim to raise your anaerobic threshold—the rate at which lactate (lactic acid) begins to build up in your muscles and blood faster than your body can eliminate it—meaning you can run longer before fatigue and lactic acid slow you down.

Threshold running is also key to increasing your speed. It should feel "comfortably heavy" and last between 20 and 40 minutes for beginners and up to 60 minutes for more experienced runners. The pace should be such that you can maintain it evenly throughout the entire workout.

In addition, there are psychological benefits - you learn to tolerate constant intense stress more easily.

4. Proper nutrition

Your diet should consist of 55 - 65% carbohydrates. This doesn't mean you have to eat a mountain of pasta at every meal, but make sure your daily intake is enough to support your training and recovery.

2-3 hours before prolonged or intense exercise, you should eat a carbohydrate-rich meal to replenish your energy reserves. If you find yourself feeling very tired, often in a bad mood, or unable to complete your planned runs, try increasing your carbohydrate intake. Try to eat complex carbohydrates (cereals, brown rice, potatoes, pasta, oatmeal), and not refined or sweet foods, which will sharply increase blood sugar levels (which is always accompanied by an equally sharp decrease).

5. Recovery

The more you run, the greater the stress on your body, which is why it is very important to properly recover between workouts. This can be achieved by proper diet, stretching and getting enough sleep.

Try to consume carbohydrates and protein within the first 30 minutes after finishing your run (this period is also called " carbohydrate window"). This is when your body absorbs nutrients best, allowing you to quickly repair your glycogen levels and damaged muscles.

Performing dynamic stretching before an upcoming exercise will speed up blood circulation in the muscles and ligaments, and also make them more flexible and elastic. And static movements after running will reduce tension in the muscles and help remove metabolic products from them faster.

Sleep is the most natural way to recover. During sleep, damaged fibers are “repaired,” muscles grow, and energy reserves are replenished.

6. Running Economy

Proper technique will make your running more efficient and economical, allowing you to run further and faster as you use less energy. This can be achieved by adhering to the following recommendations:

straight posture while running;
the landing should occur exactly (exactly) under the body, and the push should occur in front of you;
the arms are bent at the elbows at an angle of approximately 90 degrees, and the palms are slightly clenched into fists;
cadence (step frequency) is approximately 170-180 steps per minute

Excess weight can cause poor running efficiency as it will result in higher energy expenditure while running.

Based on site materials runtastic.com