8 types of endurance training methods must learned by runners

Many runners experience exhaustion, difficulty breathing, and muscle weakness during long-distance races or training, especially towards the end, sometimes forcing them to give up.To make our long-distance running smoother, endurance is an essential ability in long-distance running.

Every runner wants to improve their running endurance because it determines how far and how fast you can run. For beginners, it's about running farther, such as progressing from 10 kilometers to a half marathon. For experienced runners, it's about improving speed endurance to maintain a certain pace over longer distances.

There are many methods to practice endurance, each with its own characteristics. Generally, these characteristics are reflected in the combination and variation of factors such as exercise intensity, duration, rest intervals, and repetition during endurance training.Today, I'll explain some training methods to improve running endurance~

What are the aerobic endurance training methods?

Aerobic endurance refers to the ability to perform work with aerobic energy supply for a long time, also known as general endurance. The load intensity is 75%-85% of the maximum load intensity, with a heart rate of 140-170 beats per minute.

1. Continuous training method

This method involves a large total load, a relatively long duration (not less than 30 minutes), no obvious rest intervals, and relatively low and constant exercise intensity. The load intensity is controlled at an average heart rate of 140-160 beats per minute, and for those with stronger abilities, it can be controlled at 160-170 beats per minute.

The most common continuous training is slow jogging, such as running every day, which is also a form of endurance training. By continuously enhancing training methods and abilities over time, endurance will improve. In addition to running, other aerobic exercises like dancing, swimming, and playing ball games can be chosen to avoid training monotony.

As long as runners follow the principle of gradual progress, making small improvements every day, it will lead to significant progress over time. It's healthier and safer to measure progress in months and years rather than expecting significant daily improvements, which can lead to physical injury.

2. Interval training method

Each exercise session should last at least 5 minutes with moderate load intensity (around 160 beats per minute). The next exercise session should begin before the body fully recovers, typically when the heart rate drops to 120 beats per minute. The total training duration should be at least 30 minutes.

For example, after a 1-kilometer slow jog, take a short rest without fully cooling down. When the heart rate drops to 120 beats per minute (breathing becomes steady and the heart rate is relatively calm), start the next aerobic training session, such as another 1-kilometer run, and repeat this process.

What are the anaerobic endurance training methods?

Anaerobic endurance refers to the ability to supply energy to muscles through contraction in a low-oxygen state. It often involves short-duration, maximum-effort, and short-rest repetitive exercises.

1. Repetition training method

Each exercise session lasts 30-120 seconds with high load intensity (average heart rate above 180 beats per minute). Rest intervals should be sufficient, and the next exercise session should begin after the body fully recovers.

Common training methods include 200, 400, and 600-meter repetition runs. After each run, rest sufficiently until the body fully recovers before starting the next 400-meter run. Runners can repeat this process 1-5 times based on their abilities.

2. Interval training method

Each exercise session lasts 40-90 seconds with high load intensity (average heart rate around 180 beats per minute). Rest intervals are short, and the next exercise session begins when the heart rate drops to 120 beats per minute.

There are more methods for anaerobic interval training, and runners can freely combine training methods. For example:High-knee sprinting, back-kick sprinting, wheel sprinting, and small-step sprinting. Perform a 10-second fast high-knee sprint to develop lactic acid anaerobic endurance, or a 1-minute exercise followed by a short sprint.

You can also choose 30-meter, 60-meter, 100-meter sprints, or 400-meter, 800-meter variable-speed runs.The main goal is interval training, and it's important to keep rest intervals short, starting the next exercise session before the body fully recovers.

What are some other common endurance training methods?

1. Repeated running

Repeated running involves practicing a fixed distance repeatedly. The speed, distance, repetition times, and intensity can be adjusted based on individual levels and abilities. Distances like 150 meters, 300 meters, 400 meters, and 600 meters can be used for repeated training. Control the intensity and rest intervals during training.

2. Timed running

Timed running involves running for a fixed time without measuring the distance. Times like 10 minutes, 15 minutes, 20 minutes, or even 30 minutes can be used. If the exercise duration is long, the intensity can be relatively low; if the duration is short, the intensity can be higher. An intensity of 85%-95% helps develop anaerobic endurance, while below 85% helps develop aerobic endurance.

3. Continuous slow running

Continuous slow running involves running a long distance at a relatively slow speed. Runners can decide the distance based on their training abilities, with a heart rate close to 150 beats per minute. This mainly develops aerobic endurance.

4. Continuous fast running

Continuous fast running involves running a certain distance at a relatively fast speed, such as 800 meters, 1000 meters, or 1500 meters. Runners can decide the distance and repetition times based on their abilities, with an intensity of 90%-95%.

5. Continuous stair running

Run continuously for 30-50 steps on stairs, taking 2-3 steps at a time, and repeat 3-5 times. The heart rate should be 120-160 beats per minute. The action should be continuous without a specified time. When reaching the top, walk down and relax as much as possible. Start the next session when the heart rate recovers to 120 beats per minute. If you have a history of knee injuries, reduce stair running.

6. Running against the wind or with weights

In windy weather, you can do long-distance runs against the wind on a track or road, or do repeated runs of over 1000 meters, 4-6 times with 5-minute intervals. The intensity should be 55%-60%. You can also wear a sand vest for weighted endurance running, following the same interval principles.

Summary

During endurance training, runners should scientifically arrange the exercise volume, intensity, repetition times, rest intervals, and rest methods according to the training requirements.At the same time, try to combine aerobic and anaerobic endurance training.

Endurance training is not only a physical exercise but also a process of cultivating willpower. Therefore, in addition to using various training methods, it's important to develop and establish a resilient and persevering mindset.