Sports-And-Fitness

Improve stamina

overview

Running is the easiest way to improve endurance.

Athletes who do endurance sports naturally also want to continuously improve their endurance. However, there are a few aspects to consider in order not to give up in frustration. If you are just at the beginning of your endurance sports career, the training success will more or less come by itself. Just the fact that the body has to get used to regular endurance units ensures that endurance improves. Regular training of two to three units per week can quickly improve endurance. Adaptation processes in the body are responsible for this. The muscles work more effectively and the entire metabolism and cardiovascular system are economized. Beginners thus experience the first improvements in their endurance relatively quickly and do not have to do very much to do so, other than go running regularly. However, athletes who are more advanced and have years of experience in endurance sports find it much more difficult to improve endurance. The body and muscles are used to the constant stress of training and improvements can mainly be achieved with changes in the training plan and the setting of new stimuli.

Basically, if you want to increase your endurance, you have to train regularly. Running speed plays an important role in endurance training. Running for two or three hours at a moderate pace is quickly achieved through appropriate training. But if you want to achieve improvements at higher speeds, you should train your basic endurance 2. This is the so-called competition endurance and in order to train it you have to get used to higher speeds with the same load length. In addition, one should note that the body must learn to regenerate effectively in order to be prepared for the next training session.

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Orientation and control parameters

The Improve endurance is a long process and you should always be in control of your training and your body. During training, the athlete also gets to know his body better and better and at some point knows what he can and cannot expect from him. Nevertheless, you should measure your heart rate before, during and after training and always note the values in order to read developments and make comparisons. Heart rate measurement has several advantages.

The beginner can monitor his training very well and always take care of it desired training area (Basic endurance 1, basic endurance 2 or sport-specific endurance) to run. With a Heart rate watch and one Chest strap can the Training intensity monitor very well and the athlete receives positive signals from his body. Especially when heart rates are compared with individual wellbeing, a realistic starting point emerges to control the training and to increase endurance. For competitive athletes, too, heart rate measurement provides important support for the training plan and increasing endurance.

In addition to the different training areas, the heart rate measurement also provides an insight into the regeneration and well-being of an athlete. You can on Injuries, Diseases and Overloads Clues. If the heart rate is significantly increased, for example in the resting phase, this can also indicate a possible overload or a germinating infection. Should this be the case, you must Training breaks extended and / or the loads are reduced somewhat.

Exercise programs

Various training programs and approaches are available to athletes to improve endurance.

Check out how to do cardio training at home:
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Regeneration training

The so-called REKOM training or Regeneration training called, is used on non-training days and only with very low exposure level carried out. As part of active recreation, this can be achieved through swimming, To go biking or running happen.Even walking for half an hour makes more sense than just lying on the couch. A light stabilization program can also be carried out on non-training days.

Basic endurance 1

Another method of endurance training is the GA1 training, the training of basic endurance 1.
This training method mainly includes longer runs of up to two hours, during which all endurance functions of the body are activated. These runs should be completed with a load of approx. 60 to 70 percent of the maximum heart rate. The basic endurance 1 is actually used in almost all sports and is therefore essential for doing sports.

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Running - the endurance sport for body and mind

Basic endurance 2

Various parameters should be used for optimal control of the training.

The basic endurance 2 (GA2) includes faster runs on medium training distances, which increase strength endurance and thus improve endurance overall. Above all, energy production improves below the anaerobic threshold. The advantage is that the lactate level does not or only hardly increases. The training load with this method is one Heart rate from 70 to 80 percent of the maximum heart rate. The GA2 is used in many sports, but is particularly needed in running, cycling and canoeing.

Competition-specific endurance

As WSA is the name given to competition-specific endurance training. Be there aerobic and anaerobic endurance trained and educated. These are above all Interval runs ideally suited as it is through the Change of pace include both sides of energy generation. With this training method, the competition hardness is tested under a maximum load.

Other influencing factors

In addition to the methods, other factors play a role when it comes to improving endurance. Sustainable success can only be achieved if the training is continued regularly and all training areas are included. Endurance in particular can be increased many times over from the initial value. An endurance athlete improves through the interaction of three factors.

The physiological abilities of the athlete are the basis on which one can orientate oneself with regard to the training and the expected successes. Especially with recreational athletes, the requirements can be specifically trained and can be increased without further problems. The ability to regenerate can also be learned and continuously improved. In addition to physical requirements, biomechanical skills also play an important role if you want to improve your endurance. This means above all the coordination of movements and the running style of an athlete. The idea of movement also plays an important role in coordination. Athletes who always know how their limbs relate to each other and who have internalized the movement patterns can train more effectively. The implementation of the energy improves and thus makes a more economical training possible. However, a good running style only develops over time and you shouldn't assume that you have found the perfect running style. As a rule, optimizations can always be achieved.

Psychological skills are an often underestimated factor when it comes to improving endurance. Mental strength and iron discipline are essential if you want to improve your endurance. Everyone knows the weaker self who sometimes wants to keep you from training and prefer to lie on the sofa. The motivation to assert oneself against one's weaker self is a central point of the psychological aspect. Motivation and assertiveness are half the battle if you want to improve your endurance.

The improvement in endurance depends on the athlete's fitness level, motivation, training method and correct recovery. At the beginning you should always seek advice from an expert and get to know your body in the first few weeks of training. Then you can experiment a little and dare to set up your own training plan. With increasing stamina, however, it becomes more and more difficult to make progress, which is why you should stick to the plan and do your training in a motivated and regular manner.

Further information can also be found at: Correct breathing when jogging