RUNNING TIPS

Greatest training tips

REVIEWS

SmartWatch reviews

BUYING GUIDE

Narrow down your selection

SHOP SMARTWATCH

Home Running Tips 4 Simple Methods To Improve Your Running Endurance

4 Simple Methods To Improve Your Running Endurance

RudyFitzsimmons RunningTips,Training

Facebook

Twitter

Favorite running smartwatches

About

LatestPosts

Rudy Fitzsimmons
Masters Degree in Exercise Science
Lydiard Certied Coach
Expert coach for 50K
Coaching new runners to ultramarathoners full-time since 2000.
Successful with athletes of all ability levels

Whether training for a short distance or a marathon, building endurance is always a priority. It involves sustaining a steady pace without fatigue
building, nor quality of performance declining. Investing in a smartwatch that analyzes your training methods and heart rate is the best way to boost
endurance, it takes time and patience to get accustomed to a longer and faster training regimen so runners are advised not to push their bodies too
far.
UsingSmartwatchToMeasureHeartRateZonesReadmore

Many runners have a hard time making improvements because building endurance is a daunting task.

So what are the factors that a ect durability on the track?

Psychological factors like the level of motivation, pain tolerance and a runners running traits
Physiological aspects that include the aerobic and anaerobic thresholds
The type of endurance required, whether long, medium or long term
Biochemical factors that include how the body breaks down fats and carbohydrates or how it releases hormones when training.
By steadily adjusting the extra training, you can overcome fatigue and build on endurance; everything should be done gradually to minimize risk of injury or
burnouts. One of the best methods that all runners use is training the heart rst with little impact on the legs, strap your running smartwatch and cycle or
mimic running while in a pool.

These are good aerobic exercises that have an impact on the cardio respiratory system. Medium and long distance endurance training have
physiological demands on the body and can be split into four training methods:
Product

Specication

Photos

Garmin vivoactive HR GPS Smart Watch, Regular t - Black

EstimatedtoBeginShippingonMay2nd,2016LONGBATTERYLIFEUpto8daysinwatch/activitytrackingmodeINTENSITY

$249.99

MINUTESMonitoryourprogressagainstaerobicactivitygoalsrecommendedby...

READ MORE

Methods of Developing Aerobic Endurance

Having used your smartwatch to measure your maximum heart rate (HR max), you need to train from low of 60% to a moderate training intensity of
80%, which causes the contraction of slow muscle bers and prepares the body greater physiological demands when the intensity is increased. This
aerobic training develops and improves the lactate threshold, delays fatigue, improves running eciency and aerobic energy production and
consumption. It therefore should take the largest chunk of training time because it lowers the risk of injuries or a burnout compared to high intensity
training.
Several methods can be used to develop aerobic endurance and these include:
Regenerating training done at 60 to 70% HR max; following a competition or after a day of high intensity running this is the zone your smartwatch
should read as you recover your strength.
Basic endurance training that should take between 20 to 60 minutes at 70 to 80% HR max, this should take up the bulk of your schedule
Long endurance training that lasts between 1 to 5 hours at 70 to 80% HR max, this should only be done once or twice a week

Methods of Training at an Anaerobic Threshold Level (aerobic/anaerobic energy supply)

At a heart rate of 80 to 90%, lactic acid starts to accumulate in the muscles and this is called the anaerobic zone. Building endurance for this zone builds
up the anaerobic threshold and helps the body use up resources more economically. This zone is intensive as it involves long run and interval training
and should only take up 15 to 25% of the training schedule.
To achieve this, incorporate the following:
a 12 to 40 minutes tempo run at an intensive anaerobic threshold
40 minute fartlek
a 10 to 20 minutes recurring intensive tempo running while resting for half the duration of the tempo run
interval training for lasting 20 seconds to ve minutes at an intensity above the anaerobic threshold while taking 30 to 60 second breaks

Methods of Training for Aerobic Power (increasing aerobic capacity)

This involves interval training with a recommendation that it doesnt exceed 15% of the workout. You can set your smartwatch for intensive sessions of
interval training followed by recovery periods. This kind of endurance training will help you with improving your anaerobic and aerobic systems,
increased V02 max and an increased heart stroke volume and running speed.
This training regimen can be grouped into two:
Long sub-maximal interval training.This is done at 96% HR max for 2 to 9 minutes and is below the V02 max. The type of race one is preparing for
determines the number of repetitions, recovery time should be the same as the workout time or shorter.
Consider trying these:
3 to 10 of 1000m runs with 3 minutes or rest per session
1000, 800 then 600 two to three times with two to four minutes rest intervals
Short maximum interval training.Here, the training intensity corresponds to the V02 max and is at 100% HR max with breaks between the intervals
that last 1 to 5 minutes.
The sessions can be:
5 to 8 sessions of intensive training of 3 to 4 minutes with resting periods of 3 mins
15 to 20 sessions of 30 second running at 100% HR with 30 second breaks

Methods of training speed endurance

The aim here is to increase the anaerobic capacity and it mostly involves interval training with short distances of 200 to 800 meters. Having found your
maximum running speed on your smartwatch try maintaining a pace 95% of it and your body will reap benets such as:
increase in speed
high tolerance of pain and fatigue
slow and fast muscle bers contract more easily
neuromuscular memory circuits of the nervous system, co-ordinate better
there is faster conversion of glycogen to energy with subsequent increase in the concentration of lactate in blood and muscles
with every repetition the lactate level begins at a higher level of acidosis as endurance builds up

Examples of speed endurance methods include:

Examples of speed endurance methods include:

5 sessions of 300 meters with breaks ranging 1 to 4 minutes
3 sessions of 200-400-200 workouts with 3 to 10 minutes break after every successive combination

With these tips, your endurance is surely set to improve, please remember that building endurance is a gradual process so you need to be motivated
and patient.

Our goal here is to constantly improve your form and make running fun and eective, feel free to share other methods you have used in our comment
section. Stay Fit!
Product

Specication

Photos

Garmin vivoactive HR GPS Smart Watch, Regular t - Black

EstimatedtoBeginShippingonMay2nd,2016LONGBATTERYLIFEUpto8daysinwatch/activitytrackingmodeINTENSITY
MINUTESMonitoryourprogressagainstaerobicactivitygoalsrecommendedby...

Facebook

Twitter

RELATED ARTICLES

Using Smartwatch To

12 Fantastic Running

Ten Eective Tips For A Safe

$249.99
READ MORE