Tag Archives: running

Improve Running Endurance

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We blogged recently with some Fartlek Training Tips to help improve your overall running speed, but for many runners – particularly those starting out on their training, increasing the level of running endurance that they have is just as important.

Quite simply, the best way to improve running endurance is simply to run further each time you go out on the trails, however it’s also really important to set some goals, and stick to them.  It’s also absolutely essential that you don’t become disheartened during the early parts of your training regime when you’re probably running a lot less than you would hope.

It’s easier to keep yourself motivated if you measure what you’re achieving so you can see some progress.  There are loads of run tracking programmes available.  Endomondo is really popular and works well with iPhone and other smartphones with GPS, alternatives like GMap Pedometer, and Map My run have been around for a while and also provide a really good suite of tools for measuring how far you go

Stage 1 – What running endurance do you have?

Improve running enduranceThe first thing you want to know when running is how far can you go, and in what time.  Go for a run at a comfortable pace, and keep going until you have to take a break.  Look at how long it took you, and also take into account how far you managed.

On your first run, you might manage 10 minutes, and cover a mile or so.

Stage 2 – Set a Goal

it’s essential to have a programme to improve running endurance, and this means setting out some goals and timescales.  A common initial goal for runners might be to run 5KM non stop, and if you’re initially able to cover 1.5KM, or manage 10 minutes of consistent running, then it means increasing endurance by a factor of 3.

Set yourself a goal that will push you.  This might be to increase your time by 5 minutes each week so that over a period of one month you go from running 10 minutes non-stop up to running 30 minutes non-stop.

Stage 3  - Go for it

Once you have a goal set, and the means to measure whether you’re achieving it, then it’s time to get started.  The most important thing you do is start.  Don’t make excuses, or try and put things off, once you commit to getting fit, you need to stick to your plan.

Stage 4 – Increase distance and Time

Once you’ve set out your objectives, and got started, you need to start working.  Go running every other day, and simply go further each day.  A good way to improve running endurance is to plan a route around where you live or work that covers your target distance.

Try and cover the full distance each day.  Start by running at your ideal training pace, and when you need to stop, make a note of where you got to on the route, and how long it took you.  Don’t stop altogether when you run out of steam, just go from running to walking, and then restart when you get your breathy back.

The next time you run, aim to get past the place where you stopped, and keep going for an extra minute or two.

Stage 5 – Beat Your plan

Track where you’re getting to each day.  You should find that you are getting towards your target distance quicker than you might expect.  Most people find that they hit a threshold with their running at which point they can go quickly from running a shorter distance to a much longer one over night.  You might manage 2 miles one day, and then something clicks in when you next go for a run, and you can manage 3 miles no problem at all.

When you get into the zone, and your form improves and your breathing comes to you, you’ll find that running gets easier every time, and you start to be able to run further and faster each time you go out because of your improved running endurance.  That’s when you really start to enjoy things more and more.

 

What is Interval Running?

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There are two types of runner those who run for pleasure, and for the enjoyment of the run itself, and those who use running as a means to an end: To get fitter or faster.  Similarly, there are two types of run:  the continuous run which happens at a single pace for a relatively long distance, or an interval run, in which the pace is varied to achieve a goal.  Inexperienced runners often ask “what is interval running”, as it can be quite tricky to get your head around, and to plan into a run.

Essentially, an interval run involves running at different intensity levels for periods of time.  This can be as simple as running at your maximum speed for 30 seconds, and then 30 seconds at a lower speed (just like fartleking), or can involve a number of different intensities – and even specific inclines – as part of a routine to achieve specific goals.

What are the benefits of Interval Running

With interval running, you spend more time running at your maximum level at any given stage in the training session, a higher level of aerobic intensity, which over time will help to improve your VO2 Max, as well as having a bigger impact on other elements of your fitness, such as reduced levels of fat, or improved muscle mass.  Interval running also improves your top speed.  As you spend more time running at a high pace, your body will be able to be pushed harder, and your speed and endurance will both improve.

Starting Interval Running

There is a place in a balanced training programme for both continuous and interval running.  Between them, the two workouts will improve your endurance and speed, and give you a much better overall fitness.

In order to have effective interval running sessions, you need to have a good understanding of what levels you should be training at.  To start, you should spend a little bit of time at a running track with a stop watch to find out how fast you can run at different intensities.

Make a note of how quickly you cover a certain distance at the following levels of effort, and also what it feels like to be running at those levels so that you are aware of your levels and able to achieve them confidently:

  • 100% – all out run, your absolute maximum
  • 65% – a fast paced run that gets your heart beating and you can feel the effort
  • 50% – a medium paced run that you can do for long distances
  • 30% – a slow recovery jog, not much more than walking pace

The goal of Interval training is always to spend as much time as possible at your 100% level, as this is the level that will have the most impact.

A Simple Interval Running Plan

You should always start and finish the interval session with a warm up run at about 50%, which might mean that a simple interval running session might look like this.  With this plan, you spend about 5 minutes running at maximum pace in a 30 minute session:

Warm up

10 minutes @ 50% effort level (warm up)

Interval Running Session x 10

30 Seconds @ 100% effort

60 seconds @ 65% effort

Cool Down

5 minutes @ 50% effort

A Slightly more complex Interval Running Plan

This running plan includes more levels of intensity than before, and longer periods at high intensity, more than 6 minutes at full pace in total – you can extend the interval session as you get fitter:

Warm up

10 minutes @ 50% effort level (warm up)

Interval Running Session x 5

45 Seconds @ 100% effort

30 seconds @ 30% effort

30 seconds @ 100% effort

45 seconds @ 65% effort

30 seconds @ 50% effort

Cool Down

5 minutes @ 50% effort

Incline Interval Training

There are few things that will hit you as hard physically as sprinting up hill, a great way of increasing the impact of your training is to add inclines into your route.  If you can find a short loop – about a KM with a variety of different inclines, to allow for maximum effort and recovery, you’ll really benefit from a wide range of training options.

Indoor Interval Training

One of the easiest ways of getting into interval training is using a treadmill, as you can set specific speeds and stick to them, as well as having a timer in front of you.  Some treadmills have existing programmes in place on them, and very advanced models can be programmed to your needs.  Your fitness coach will be able to help you.

 

What is Fartlek Training …

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…and what does it do?

Fartlek Training was invented in the mid 1930s in Sweden, and the name means speed play.  It’s a type of training that combines elements of regular, continuous training with high impact interval training to balance your needs for endurance, stamina, and speed and improve your performance.

The benefits of Fartlek training are that it allows you to build up your overall fitness, while also improving speed and helping to simulate actual competitive conditions and prepare you better for racing.

In most cases, Fartlek training is associated with running, however you can apply the same structure of a workout to cycling or swimming, too, and it’s also a good simulation of how you work when playing football.

A Fartlek Workout

A Fartlek training plan is essentially an structured interval training session that involves multiple levels of intensity and is intended to give you the ability to run (or cycle) faster when your muscles are already fatigued.  Here’s a typical training plan:

  • Run at a gentle pace for 5KM
  • Increase speed and run at high intensity for 1.5KM
  • Walk / slow jog for 1KM to recover
  • Sprint for 50m and jog for 50m for 10 repetitions
  • Sprint for 10m and jog for 65m for 10 repetitions
  • High Intensity up hill for 250m
  • Cool down run 1KM

In total, this run will cover 10KM.  You’ll need to plan a route that includes a fairly steep up hill section, and ideally, also has a track at some point so you can mark out short sections for your sprint.

An average person weighing 150lb will burn around 700Calories during this workout.