How to improve your stamina while running - training strategies and nutrition

We analyze the important question of how to increase endurance while running. Why is this necessary - everyone understands. How to achieve this - there are several ways.

How to improve your stamina while running - training strategies and nutrition

Physiology of endurance in a nutshell

The only universal source of energy for all body cells is an ATP molecule. These molecules are formed as a result of the decomposition of chemicals, which occurs with the participation of oxygen (the aerobic pathway of decomposition) and without it (anaerobic pathway).

During physical activity, an aerobic mechanism is launched inside the muscle cell. Then, if there is an increase in the intensity and duration of contractions, an anaerobic process is launched with the formation of lactic acid (you feel a burning sensation in the muscles).

All biochemical processes are very adaptive, due to systematic training they change to provide the muscle with energy in accordance with the received load.

Another important component of a muscle cell is creatine. It is a source of energy for muscles.

It is synthesized in our body from eaten food, on average, its amount in the human body ranges from 100-140 grams. About 2 grams of creatine is consumed per day.

Without creatine muscle does not function, with a reduced amount - it quickly tires. At an elevated level, strength, endurance and muscle size increase.

How to improve your stamina while running - training strategies and nutrition

Why is this all said, what does the run have to do with it? You will understand now.

Sports Nutrition - Creatine

If you systematically run, you should take creatine. Today, creatine monohydrate is best suited - it is absorbed faster and better by the body.

As a result of taking this supplement, you will gain muscle gain and a good supply of stamina. The main thing is to use creatine correctly.

Side effects of creatine have not been identified, but it is recommended that just in case not use it to adolescents until puberty.

Just by taking creatine you won’t get off. To increase stamina, you need to train hard. This dietary supplement works only in conjunction with training, otherwise, as needed, all creatine consumed will be excreted in the form of creatinine in the urine.

Different running strategies for improving endurance

Next, we will give different authoring techniques, invented mainly by trainers and participants in running marathons, which allowed their creators to achieve personal records. I will not voice names, it is not so interesting.

What matters is their experience, which they openly pass on to people.

Which way to improve your stamina is up to you to decide.

So, how to develop endurance in running.

Monotonous jogging workouts

The easiest way to expand your physical boundaries is to run endurance.

Run three times a week.

Determine the time after which you begin to get seriously tired.

If you run an hour and don’t get tired, increase the speed by 1 km per hour each workout until you feel that you begin to get tired within an hour.

More often than not, things are much simpler - a person gets tired after 10 minutes. Consider this case.

So, you run thrice a week.

In the first run you are tired in the tenth minute of jogging. No need to overcome yourself in the first training session. It was a test run to explore your limits.

The second time add another minute of running. The third is still.

The second week add 2 minutes of running already, the third - 3 minutes each and the last week - 4 minutes each. Thus, you will significantly increase the duration of your runs. Every time you need to work through the "I do not want", because the development of endurance happens that way.

The next week, do not increase the running time all 3 times, let the result consolidate.

How to improve your stamina while running - training strategies and nutrition

But next month you will need to increase the speed of running.

A higher speed will make the muscles work harder, and you will start to get tired faster.

In the first training session of the next month, run an established distance at a speed 5% higher than usual. Run your second workout at the same speed.

The third run of the week should be done at a speed 10% higher than normal.

The second week you start with 10%, after which the second lesson rests at an increase of 5%.

This is an example of how to increase the load. A trained body quickly gets used to the loads. Therefore, they must be changed, increased.

Personally, I made everything simpler: I just ran through "I can not" every time as much as I could. As a result, from 10 minutes I reached several hours of mixed running.

How to improve your stamina while running - training strategies and nutrition

Accelerations and intervals

A tougher way that develops endurance is interval running. But we will not talk about sprints, but about a slight increase in speed.

The essence of the method is this: you set yourself the target speed (the one at which you want to run for a long time). Run 400-800 meters at this speed, then jog for 4-5 minutes. If you cannot run, then just go fast.

Then again run at the desired speed of 400-800 meters. Go and recover.

The cycle is designed for 8 weeks. Every week you add 1 interval. The first time you do 2 intervals (that is, you run twice at a selected speed of 400-800 meters).

The second week - 3 intervals. The last week - 8 intervals. Then, make time and see how much you can run at the speed you need. But do not be very hard on yourself - progress appears gradually!

Running at a lower speed

Here is another way how not to get tired while running. For example, you run at a speed of 12 km per hour and get tired in 20 minutes.

You want to run longer with the same speed, but you’re not going to break yourself and run through “I don’t want”.

The way out is to reduce the speed by 1.25 times and run for a longer time.The distance will need to be run at least 1.5 times greater than when running at the same speed.

In fact, this approach resembles the very first (monotonous run).

Keeping a training diary

To achieve any goal, it is important that this goal is documented. Therefore, I advise you to keep a training diary. In this diary, you will record what you have completed and what you plan to do next time.

Set yourself tasks and complete them, reach new heights, improve yourself.

There are many more options for increasing endurance, but all of them are connected with the alternation of speeds and distances. All this is so individual that it should be compiled personally for everyone. Or, if you have a lot of patience, you can try different schemes on your own - only the experimental method can be applied only to those who have at least minimal running experience, who have gone through difficulties associated with endurance.

Rules for working on endurance

Rule 1: PPP (Planning, program, system)

This rule contains three important points:

  1. When you set a goal, you need to at least register it in a conspicuous place. If you just keep it in your head, the target will quickly escape from there, sweeping tracks.

  2. To imagine the goal and see its visualization somewhere on the refrigerator is not enough. You need to build a plan for how you will achieve it.
  3. And the last - when you have a plan, its presence is not enough to reach the goal. Each item needs to be completed. And then, not the fact that you will complete 100% of the plan and get 100% of the expected result.

In general, a plan, a program for its implementation and systematic classes. For example, the goal is to run at a speed of 12 km per hour for as long as 30 minutes without stopping. At the moment, you run like this for only 6 minutes, after which you suffocate, and your legs go numb.

Set a goal, write it down on paper and highlight it with bright colors. Write down a plan for 8 weeks in advance: how many times a week you will run, what time or distance you run, and at what speed.

Each time mark your results.

Rule 2: Do no harm

The plan may not take into account your health problems. You may not even know about some. If something comes up, don't go forward through the pain. Find out the reason, go through the necessary tests before continuing.

Rule 3: Work through "I do not want" and "I can not"

Will is your friend. Only through self-overcoming can you improve your results.

How to improve your stamina while running - training strategies and nutrition

Tired - run. Do not want to - force yourself to run. There is a plan, there is an action, there is a result.

Everything is simple. And remember, this only applies to overcoming your laziness and weakness! If your knee aches or your heart starts to jump out, see rule 2.



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