Here are the goals that should be set when starting to train endurance by taking running as a model:
- the first thing to do is try to run for at least 15-20min. in the same training session, even stopping every now and then to rest and then resume training. For example, you can stop for 1 minute every 3-5 minutes of running.
- When you become familiar with the training described in point 1, you can begin to reduce the duration and / or the number of breaks you take during your run. As you continue to stimulate the resistance in this way you will be able to reduce the training time dedicated to recovery until the breaks are completely eliminated (not before two or three weeks of training).
- At this point you must try to gradually increase the duration of the race until you reach at least 30min. in a row.
- Once the objective of point 3 has been reached, the continuous running exercises must begin with some variations of rhythm: then you do sections of 1-3 min. At higher rhythms followed by sections of 5-6 min. At slower rhythms (it is It is important that the slow paced stretches last longer than the high paced ones).
- Once the goal of the previous point has been reached, one must try to gradually reduce the time and the number of strokes at a slower pace.
- At this point you must try to increase, always gradually, the duration of the race until reaching a time of at least 1 hour of continuous running.
- When you can run for at least an hour without stopping to catch your breath, you should try to gradually increase the speed of the race.
- When you think that you cannot improve more, it means that it is time to introduce special endurance exercises.
Taken from: resistance training for martial arts
See also: Running, how to increase endurance (with training program for beginners)
The training of continuous running lays the foundations for biological adaptations; depending on the intensity with which it is carried out, the use of the substrates and the purposes for which it is practiced changes:
- capillarization, regeneration and recovery are characteristics of slow running;
- the medium run is instead ideal for a more efficient metabolism of fatty acids and to increase the resistance capacity;
- running in progression works on special aerobic endurance by activating the anaerobic mechanism without producing too much lactic acid;
- the long and very long stroke serves to economize the gesture and for the use and mobilization of fatty acids.
The continuous recovery run should be performed around 80% of the deflection speed (Vd or anaerobic threshold), the slow run at 85% of the Vd, the average run around 90% Vd and the progression run from 90% Vd to Anaerobic threshold.
The repeated tests, on the other hand, have the main function of training the rhythms of the race (it already presupposes the acquisition of the condition) by significantly activating the recruitment of intermediate and fast fibers, often reduced by long sessions of continuous running (increase resistant strength). a fundamental aspect is that this type of repetition tends to avoid bradycardia induced by continuous running at low intensity.These interval tests are usually performed around + or - 3% of the deflection speed (in trained subjects) depending on the duration.
See also: marathon preparation, cross-country running, running and calories, endurance training
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