We published a few days ago the first in-depth content, written by coach Francesco “Frenk” Maurello, athletic trainer and Under Armour ambassador, on how to train endurance, not only for running but also for all other sports.
Let us now delve into the two different training methods for improving endurance.
Continuous training methods at an even gait
Slow and long
Provides for long or very long duration work with relatively low intensity (65 – 75% FCmax)
The main physiological effects of slow running are:
- Improvement of the cardiovascular and respiratory systems
- Decreased heart rate
- Increased cardiac output
- Increased capillarization
- Increased arteriovenous difference
- Increased mitochondrial density
- Improved locomotion
- Improved running economy
- Decrease in body weight
Medium bottom
It involves work at speeds very close to the anaerobic threshold(85/90% of SANAE) with a HR between 75 and 85% FCmax .
The main physiological effects of the average fund are:
- Development of aerobic endurance
- Aerobic power building of specific endurance
- Increased aerobic capacity
- Increased anaerobic threshold speed
- Increased aerobic-lipid capacity
Quick Short
It is performed with commitments of 97-100% of anaerobic threshold, approximately 85-90% FCmax
Variable gait training methods
Fartlek
This type of exercise is done by incorporating variations with high intensities during running.
The main physiological effects are:
- Quickly elevate the heart rate
- Improve circulatory capacity
- Increasing cardiac output
- Increase anaerobic threshold speed
- Increasing aerobic endurance
Progressive
In this workout there is a gradual increase in running speed to a predetermined pace.
The main physiological effects are:
- Capacity of type II fibers to use oxygen: it, in fact, intervene more heavily because in the final stretch the decreased percentage of intervention of the slow type fibers accentuated by the fact that the kilometers done and the increase in speed in the final stages of the training that implies a greater use of fast fibers.
Interval training
It is understood as a systematic exchange between exertion and pause with incomplete recovery.
The result is a working method in which the recovery phase assumes fundamental importance and becomes the determining criterion for the various types of work.
The physiological purpose of this method is to arrive at good or high intensity work through a gradual decrease in the recovery phase.
Lactate production is never high due to the intervention of myoglobin, which gives up the oxygen bound to it in the work phase and regains it in the recovery phase. Although predominantly type I fibers are activated, up to 50 percent of type I fibers and 50 percent of type II fibers are activated in this training.
Repeated trials
This method has some specific features:
- A high volume of work
- Intensity to continuous methods
- Executive speed must be adequate to develop lactacid processes
Passive recovery allows the athlete to recover faster from the exertion performed.
From all this we can understand the many benefits one can receive by improving one’s endurance but also all the different types of training methods that exist to improve it.
Endurance is the basis of all sports and all top athletes in their own small way train it, now it is solely up to you to get out, lace up your shoes and go for a run!
As we said in the previous article, the
Under Armour HOVR Infinite 4
are perfect for these types of workouts. You can find them, along with all other products from the U.S. brand at, Brand Houses Under Armour:
- Via Orefici 13, Milan
- Piazza Gae Aulenti 6, Milan
- Carousel Center, Carugate (MI)
- OrioCenter, Orio al Serio (BG)
- Romaest, Rome (RM)
- Via del Tritone 176, Rome (RM)
Or you can
search for the retailer nearest you
, where to see live and try on Under Armour shoes and clothing.