Running is great and very rewarding, but pretty monotonous. When jogging becomes boring, the question arises: how to increase running endurance without losing speed to make your workouts more effective. Let's see how you can increase these two indicators.

What is stamina for?

Endurance - ability human body withstand for a long time, without losing efficiency. Why and who needs to develop endurance:

• Overweight people... ? You need to run and move more. If your endurance is low, you will not be able to withstand a long, albeit not very intense, load. Hence, and. Therefore, it is necessary to increase this indicator
• Athletes... If you are a runner, you need to develop and maintain endurance for high level... Otherwise, you will not be able to bypass your rivals in the competition. Good endurance helps keep you from getting tired and concentrates on others important points during the marathon- watch your opponents, bypass them, control the speed
• People engaged in active sports and rest, busy with hard work. These are rock climbers, conquerors of mountain peaks, athletes, dancers, industrial climbers and others. In the course of professional activity or favorite activities, their body experiences heavy load... Well-developed endurance will help withstand it.

A person with a sedentary lifestyle and without much physical exertion running endurance exercises are unnecessary. To maintain your well-being, ordinary ones are enough.

If you are an amateur athlete, there is no particular need to improve endurance and speed. This is more necessary for professionals who participate in competitions, because the development of speed endurance in running is very important for them. People who just run "for health" do not need to improve their sports qualifications.

How to improve running endurance?

Let's try to figure out how to increase running endurance? You can use it, but we're not talking about them now. There are certain running exercises for endurance, authors-invented which promise that you can run without getting tired. We share the most effective of these exercises. Anyone can do them- special equipment and special sports skills are not required.

The quieter you go, the further you'll get

How to proceed? Incorporate plyometrics into your workout. For example, run the first 20 meters with jumping movements, throwing your legs high, bent at the knee, forward. Remember to move your arms actively. Necessary .

Long workouts at the same pace

Arrange for yourself periodically long tempo workouts... You have to estimate how fast you usually run. Reduce it slightly and try to cover as long distances as possible. Add distance every workout. For about 5 minutes. But the speed should not be too slow - stick to a medium pace.

Long workouts at a fast pace

This exercise is suitable for more trained athletes, whose body is accustomed to the load and is quite hardy. The main principle- run as long and as fast as possible. With each workout, the distance increases.


This does not mean that you need to start your workout right away with a fast run. This will quickly fizzle out. ¾ run at your usual pace, and the last 25% of the way overcome at the highest possible speed. Increase the distance each workout. Both endurance and speed will gradually grow.

Most of the exercises described develop not only special endurance, but also general endurance. That is, you will be able to withstand a long load without loss of performance / speed, not only while running, but also during other active physical activities.

How can I increase my running speed?

Who needs to increase running speed and why:

• Those: run faster, more energy is required, the body
• Athletes, especially those who run

Speed ​​and endurance are two inextricably linked qualities. The faster you need to run, the more stamina you need to have. therefore first of all train it, and only then concentrate on speed. To increase it, you need to pay special attention to:

• Development of endurance... The exercises listed above are suitable.
• Stretching development... The more flexible the leg muscles, the longer the stride, the higher the speed and the less fatigue. Professional runners need to be flexible
• Technique development... The running technique must be correct, every movement must be verified. You need to carefully monitor the position of the back, hands and other nuances
• Strength development. Strong muscles legs, buttocks and back provide powerful jogging movements while running. Therefore, they contribute to an increase in speed

To summarize: to increase your running speed, you need to train muscles, work on technique and stretching, but first of all, develop endurance. For this there are effective exercise: for beginners, average and pros. It is important - then success will come!

Video. Sprint. Running speed training.

How to increase stamina while performing physical exercise? A fairly large number of people are interested in the answer to this question. And we will now discuss it with you - we will consider the existing programs, pay attention to medicines that increase endurance, and their effect on the athlete's body.

As a universal remedy for this problem, consider running. After all, this is a simple method that does not require special simulators.

general information

Running, of course, is versatile, but it requires a special approach that is not enough just to get a good start. You also need to be able to keep pace for a long time. For this, in addition to physical fitness you will also need willpower, as well as tactics (or technique) of movement. Special and general endurance is conventionally distinguished. They are necessary for such purposes:

1. Overall endurance. Allows you to consolidate the existing result and be ready for possible physical activity.
2. Special endurance. It is necessary for those who are concerned with the body's ability to overcome prolonged stress. Its development is carried out by athletes who want to organize races on long distances... After all, it allows you to better endure hypoxic conditions and cope with aerobic loads.

Sports running requires a lot of stamina. Let's take a look at how to get it.

So, in order to achieve the optimal result, you need to:

1. Exercise on terrain with a slight rise (up to 4%). In addition, it is necessary to choose such a pace so that during it you can talk without breathlessness. Answering how to increase the endurance of your body, it is also necessary to note that as initial speed you can choose one to cover a distance of 30 of your steps in 20 seconds and aim that the workouts should last at least 20 minutes.
2. Complicate yours as the number of sessions grows. So, it will be useful to move on hilly terrain (the rise is not less than 8%). Of course, it is necessary to spend not all the time on it, but only half. The movement speed should be at the level of the previous paragraph.
3. Do not 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 did not load their body for a long time. To restore the muscles, it is enough to do. If training is difficult at first, then it can be used periodically throughout the entire workout.

Now let's explore endurance-building exercises based on running.

The slower the better

The desire to get things done often takes precedence over human caution. But in vain! After all, this can lead, at least, to dyspepsia, and sometimes even to microtrauma or fractures.

The idea of ​​the first exercise is that a person needs to do it in cycles. For those whose athletic form is deplorable, the following option is suitable:

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

This workout should be done three times a week. You can select Monday, Wednesday and Friday as your running days. Over time, it is necessary to increase the load and decrease the rest.

For six months of training using this method, those who do not miss classes and adequately assess their strengths can boast of the 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 every two weeks.

Fast run

So, we continue to consider 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 you need to run as fast as a person wants.

As an example, you can aim a distance of 800 meters in 3 minutes 30 seconds. You need to start with 4-5 approaches in one workout. If you can't meet the standards, run anyway and try to reach your goal. Once all the 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 in 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 run long distances quickly. But is this method suitable for people who cannot run at least three kilometers at all? If this is beyond your power - well, then read point # 1.

Slow and long running

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

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

Documented training

This running program involves exercising 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 for each workout. At the same time, a conditional Monday is, but at a slow pace. In the middle exercise stress traversed at intervals. And on Friday you need to arrange a tempo workout. By the way, due to the 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 shock method... This approach works well when speed, speed and power are needed. Also, elements of plyometrics can be seen in parkour. Explosive and fast movements are used here to develop muscle strength and speed. Jumping is important here.

There is no specific method, but you can start with this: first, run in quick small steps for 15-20 meters. In this case, you need to raise your knees quite high (but not too much). After that, 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). In order not to be injured, it is preferable to work on the ground or asphalt.

Long tempo workouts

Continuing to consider how to increase the physical endurance of your body, let's pay attention to another method. For comparison, let's touch on the standard approaches. They provide for a person to run at a slightly slower speed than that with which it is possible to overcome 10 kilometers without problems. It is also proposed to increase this indicator to 60 minutes.

At first, it is recommended to practice only once a week. This should continue for two months. At the same time, in order to avoid injury, it is recommended to start with a standard approach - from 20 minutes. Every week you need to add 5 minutes. If this does not work - well, try in the previous mode until you can pull in the new increase regulation. After two months of class, give yourself a full week's rest. Over time, it will be possible to increase the frequency of classes. So it will be possible to carry out two races per week - while there are free days.

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 feel like they don’t worry — this is normal. But you don't need to drive yourself like a racehorse.

Medicine goes to the rescue

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

• mobilizing;
• metabolic;
• mixed.

The drugs of the first group are undesirable, since their prolonged use leads to the progression of various disorders in the body. The second type can be taken for a longer time, but they tend to have a rather slow rate of action. Mixed-effect drugs occupy an intermediate position.

Running is in a great way keep your body fit sports uniform However, if you run incorrectly, you can simply waste time and effort without achieving any results. Most runners do the same exercise day in and day out, which is a real challenge for the body. There are many productive running techniques and ways to improve the performance of the 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 injury and overcome trails that you previously did not dare to run.

Train your legs

Our strength depends on how strong our legs are. The strength of the foot is the single most important aspect training runners and athletes. Experts say that the simplest, but effective way to improve leg strength is balancing while standing on one bare foot. This will improve your running ability. Also, climbing stairs quickly will help make your legs stronger. Start to perform these exercises in a slightly simplified way and after a while you will notice that you have started to improve. physical indicators, and running became much faster.

Ideal body position

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

Also, experts add that runners should always look straight ahead, direct their chest forward, and tilt the body slightly in front of them.

No extra cargo

It is recommended to avoid various dressings, as well as to run for a long time with a bottle of water in hand. This is because it can significantly affect gait. It is very important for a runner to keep his arms relaxed so that they swing calmly in any race, be it a hill run or an ordinary race. You need to constantly monitor the position of the legs and arms, and also avoid those that can potentially lead to imbalances.

Right pace

Regardless of whether you want to improve your performance or are running to keep your body fit, every runner should include short and moderate runs in their run. fast pace... Experts say that adding a 10-15 second sprint about a couple of times over the course of a run will be sufficient. It is best to accelerate in the middle or at the end of your workout. Not only will it help improve endurance and running speed, sprints will also help improve range of motion and build more. muscle fibers- everything in order to make you healthier and more beautiful. You should not be afraid of sprints, you need to bravely endure them, and then the positive effect of training will not keep you waiting long.

Cross country running

Adding challenging crossing trails to your workout is important and the right decision... Hill running 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 the runner's lung capacity. Running on dirt tracks is also recommended because it is good for your joints.

Alternate between hard and easy approaches

A runner's stagnation in performance can occur many times when he does not take too fast or slow paces during training. Most joggers perform at their most optimal effort, which can only benefit from initial stage workouts. However, if you are a seasoned runner, then you need to give your body a jolt. Experts recommend trying a couple of workouts to the maximum of your capabilities for three weeks, and doing a couple more workouts a little slower than usual. This will help you get out of the rut of moderate running and will help you open up a second wind, which means you will become more enduring and succeed in this sport.

In parallel with this, it is worth noting that when it comes to running, you need to opt for "less and more." Frequency is critical to health and good results from training. For example, instead of running 45 minutes three to four times a week, run five to six times, but 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 yourself new, more challenging goals that seemed unattainable in the past.

The best option is running. This will help you reset faster. overweight and improve health. But if you want to exercise normally, and not fall off your feet after the first hundred meters, learn how to increase your endurance.

In 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 your distance longer - run measured and do not tear from the very start. Craig Beasley, one of the seasoned Canadian marathon runners, advises:

"I started out according to the following system: 30 seconds of running on maximum speed, then 4.5 seconds of calm walking. In one cycle, I did it eight times, three workouts a week. "

Within a month you will feel how the body is getting stronger. You will be able to increase the peak time, the length of the distance or the number of cycles. And next to beginners, you will generally feel like a professional.

Stamina Development: The Bart Yasso Method

Bart Yasso is the Runner's World Race Manager, whose name all runners know. Yasso developed a method that can be used to finish 800 meters in four minutes. His technique has been followed by many marathoners. And one of them even shared his impressions. Doug Underwood says :

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

Stamina Development: No Exhaustion

Warren Finke, a renowned trainer from Portland, has developed a simple technique that helps to increase endurance while running. 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%. Better measured running throughout the entire distance than jerking, which closer to the finish line will be weaker and shorter.

Source: globalfit.com

Stamina Development: Pierce Wear

Bill Pearce, chairman of the Department of Health at Furman University, has developed a special program, according to which he trains three days a week for wear, the other four - plays ping-pong, is engaged strength exercises or just resting. 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 arranges 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, agility and power. It uses explosive fast movements. They help the muscles develop the most effort in the shortest possible amount of time.

The technique shared with us by Dina Drossin, one of the best female runners in the United States:

"Include jumps in your workouts. For example, jogging with short and quick strides of 15-20 meters. Perform 6-8 sets 1-2 times a week. Gradually improve your jumps and add new ones (on one or two legs, etc.)" ...

Let's add from ourselves: it's better to train on a dirt road or in special running shoes... So you will save knee joints from premature wear.

Are you a runner looking to build endurance and run marathons? Or maybe you are a beginner and would like to run a couple of kilometers more. Whether you are a beginner or a seasoned runner, here's how you can take you 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 running and build endurance.

• Develop cardiovascular system... Endurance running can wear you down completely. With interval training, you will develop anaerobic capacity (by decreasing oxygen). And when you combine this with aerobic capacity (increasing oxygen content through light jogging and cross-country runs), you will become faster.
• Burning calories. The bursts of energy (the high-intensity part of the workout) will increase the amount of calories you burn. This is the case even with relatively short accelerations.
• This makes your running exercises more fun. It may seem like a small thing, but if the usual routine gets boring, it will be much more difficult to stay motivated.

1. Do your workouts at regular intervals. This is the easiest way to get used to interval training. Just alternate between high and low intensity running periods.

   • Start with a fifteen minute warm-up. To start, go fast and jog, pick up speed, and by the end of the warm-up run as fast as you can. This ensures proper warm-up before you start intensive work at speed.
   • If this is your first time doing interval training, you need to train your body to withstand heavy 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 get easier. Then reduce your recovery / rest time by 30 seconds until you run 50/50 (one minute of acceleration and one minute of rest). Before shortening your recovery / rest time, make sure you are prepared to increase the intensity of the rapid phase and shorten the recovery / rest time.
   • Finish your workout with a 15-25 minute cool down. Move from jogging to light jogging, then, towards the end of the hitch, step.

2. Use pyramid interval training. Start with short, high-intensity accelerations and build up the load so that your longest high-intensity workout occurs in the middle of your workout. Then gradually return to shorter accelerations and finish the workout with a cool down. This is more difficult than constant intervals, and you may want to use a stopwatch to keep accurate timing.

   • Warm up for ten fifteen minutes. As described above, start by walking at a brisk pace, go for a light run, and build up your speed towards the end of the workout so that you run at the highest intensity at the end of the warm-up.
   • Run vigorously for 30 seconds. Then calmly for one minute. Continue as follows:
   • 90 seconds is intense, two minutes calm.
   • 60 seconds intensively, 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 step.
   • NOTE -> When embarking on any interval training program, make sure that your body is adequate and ready for it. Overloading it too quickly could result in injury. Just like increasing mileage, you don't just increase, you do it gradually. If you are preparing for a run, do longer intervals and rest for longer several months before the run. As you get closer to your run, increase your intensity and reduce your rest and recovery time.

3. Do varying intervals. If, in addition to running, you also play sports like tennis, then you know that the requirements for speed and endurance change according to the conditions of the game. Variable spacing helps you alternate between short and long high-intensity intervals in an unpredictable manner, which more closely matches the ragged accelerations typical of gaming conditions.

   • Warm up with a light jog for ten to fifteen minutes.
   • Change the intervals. High-intensity jogging for two minutes, then jogging for two minutes and thirty seconds. Acceleration for 30 seconds, jogging - 45 seconds. Change the intervals randomly. Most importantly, make sure that after long periods high intensity resting longer than after short accelerations. Rest a little longer when you start this type of workout, let your body get used to the exercise, and then shorten the rest intervals.
   • Cool down for 15-25 minutes.

4. Use the treadmill interval settings. When you run at intervals on the track, the car changes speed and incline by itself, and you are faced with new and unexpected challenges. The main thing is not to forget to warm up and cool down, if this is not provided by the program of the machine.

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 run by 10%. But be sure to alternate your workouts. For example, if you run 20 km a week, then the next you will run 22 km. But after another week, return the 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 within a week. Gradually build up your running load. The maximum load depends on which race you want to participate in.

Run cross-country runs on 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% strength over a long distance. Running is designed to build endurance and is not a race. Make sure not to overwork your body in the days before and after these crossovers.

Try plyometry. Exercises such as jumping rope and jumping rope, reducing the time your feet are on the ground will help develop your running motor skills.

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

Run in changing terrain. Whether you are running on a treadmill or outdoors, changing your incline frequently will help your cardio workout.

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

Part 4

Create a workout schedule

1. Make a schedule. After creating a schedule, stick to a specific routine. This will allow you to achieve your endurance goal, as well as provide an opportunity to collect metrics: Are you on a rhythm? Can you run longer and / or faster, has progress stalled? Here's a sample schedule to help you build endurance and speed:

   • Day 1- Equal intervals. Warm up for 15-20 minutes, then jog quickly for a minute, then jog or walk at 1 minute and 15 seconds steps. Repeat intervals 6-8 times. Keep track of the time with a stopwatch, cool down for 20-30 minutes, gradually slowing down and moving to a step.
   • Day 2- Easy jogging (only 3-6 km, depending on your form and experience).
   • Day 3- Pyramidal intervals. Warm up for 10-15 minutes, doing pyramidal intervals as described above.
     • Run for 15 minutes at a normal pace, then exercise at varying intervals.
     • Finish your workout with a 20-25 minute cool-down, at the end of the cool-down move to a calm step.
   • Day 4- Easy jogging (3-6 km, depending on your form and experience).
   • Day 5- Easy jogging (3-6 km, depending on your form and experience).
     • It may seem that you will often rest here, but on the third day you did a good job. And given that on day 6 you will have to run cross-country, it is better to keep 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 nearby on a bike.
   • Day 7- Rest day (3-6 km, depending on your form and experience. Every 8th week, take a day off).

2. Change your routine a little. Do a good job once every three weeks using this technique:

   • Find a 400-meter stadium near your home to run. Avoid the streets - they are too uneven: the foot closer to the road will be much higher.
   • Do dynamic stretches (not static) and warm up a little (for example, do 25 push-ups or jog for a bit).
   • Run 400 meters at speed, then another 400 - jog. Repeat at least 4 times.
   • Push the boundaries. When you reach the limit, write down the time and place of the race. Let it be the minimum distance or duration, try to improve the result. Increase the minimum as you improve.
   • Cool down. After every running workout, you can't just stop and that's it. Walk around and wait for your heartbeat to calm down. Then stretch.

   Warnings

   • Listen to your body and avoid injury. Be sure to stretch, warm up, and cool down. Be sure to make sure your shoes fit you.