{"id":85178,"date":"2024-08-30T07:07:06","date_gmt":"2024-08-30T05:07:06","guid":{"rendered":"https:\/\/runlovers.it\/2024\/resistance-training-for-strides-in-distance\/"},"modified":"2024-08-30T07:07:27","modified_gmt":"2024-08-30T05:07:27","slug":"resistance-training-for-strides-in-distance","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2024\/resistance-training-for-strides-in-distance\/","title":{"rendered":"Resistance training for strides in distance"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li>\n<h6 id=\"endurance-is-essential-in-endurance-sports-to-manage-fatigue-prolong-performance-and-improve-efficiency\">Endurance is essential in endurance sports to manage fatigue, prolong performance, and improve efficiency.<\/h6>\n<\/li>\n<li>\n<h6 id=\"a-mix-of-physiological-and-psychological-aspects-targeted-training-and-adequate-recovery-increase-the-athletes-endurance\">A mix of physiological and psychological aspects, targeted training, and adequate recovery increase the athlete&#8217;s endurance.<\/h6>\n<\/li>\n<li>\n<h6 id=\"monitoring-progress-through-formal-tests-and-tools-such-as-sports-apps-helps-assess-and-improve-endurance\">Monitoring progress through formal tests and tools such as sports apps helps assess and improve endurance.<\/h6>\n<\/li>\n<\/ul>\n<hr>\n<p>&nbsp;<\/p>\n<p><span class=\"dropcap dropcap3\">We say<\/span>something is resilient when it is able to last a long time.<br \/>\nRelative to endurance sports, telling someone that they have good endurance means that they have a good ability to handle and sustain an effort for a long time.<br \/>\nIt is critical for an ultra runner to develop this ability in order to be able to cover miles and miles of racing without going downhill.<br \/>\nBeing resilient means shifting the threshold of fatigue to last longer.<br \/>\nAccording to Nicolas Berger, a researcher and expert in endurance sports, endurance is related to resilience and includes both physiological and psychological aspects.<br \/>\nThe mix of the different aspects is the key to being able to aspire to perform for extended periods of time.       <\/p>\n<h3 id=\"to-each-his-own\">To each his own<\/h3>\n<p>  Endurance is crucial in ultrarunning.<br \/>\nIt is on this that an athlete&#8217;s ability to withstand the physical stresses and challenges that will be faced the longer and more demanding the race.<br \/>\nA marathon runner is also a resilient athlete, but he or she is resilient in a different way than an ultramarathoner.<br \/>\nThe difference between the two is that the marathoner at the end of the race will most likely have exhausted every ounce of energy in his body, because he has run faster than an ultramarathoner would have done, who, having reached the marathon distance, will be able to continue more or less comfortably for another x kilometers.     <\/p>\n<h3 id=\"work-on-fatigue\">Work on fatigue<\/h3>\n<p>  Fatigue is the number one enemy of the endurance athlete.<br \/>\nIt creeps in and manifests itself in different facets that build up in the body and then presents you with the bill until you are forced to slow down or stop.<br \/>\nWhat you need to do is work to try to move the bar of fatigue higher and higher to delay the time when it will manifest.<br \/>\nFatigue can be caused by muscle aches, dehydration, lack of sleep, and exposure to excessively high temperatures.<br \/>\nRecognizing the signs that are symptoms of fatigue is crucial.<br \/>\nLearning how to overcome it without, however, risking overdoing it and injuring yourself is a skill that develops with time and experience.       <\/p>\n<h3 id=\"change-the-race-change-the-parameters\">Change the race, change the parameters<\/h3>\n<p>  VO2max and lactate threshold are some of the metrics taken as benchmarks to assess training level.<br \/>\nHowever, as the duration of the race increases, these metrics lose their importance in favor of a single metric: that of endurance.<br \/>\nA strong ultrarunner can use aerobic capacity and running efficiency more effectively to his or her advantage, being able to prolong performance over ultra distances.    <\/p>\n<h3 id=\"the-crucial-role-of-recovery\">The crucial role of recovery<\/h3>\n<p>  It doesn&#8217;t matter how well structured or well-planned your workouts are if you don&#8217;t pay enough attention to recovery.<br \/>\nYour efforts will be in vain if you don&#8217;t give yourself enough time to recover between workouts.<br \/>\nEndurance is also trained through proper recovery.<br \/>\nThe ability to recover more or less quickly is subjective and partly determined by genetics.<br \/>\nHowever, it is a partly coachable aspect on which you can improve, for example by taking care of the foundation, namely sleep and nutrition.<br \/>\nSleep hours should never be less than 6, and nutrition should always be able to give you on the one hand the energy you need to cope with training and on the other hand allow you to recover in the correct way.       <\/p>\n<h3 id=\"what-is-your-level-of-resistance\">What is your level of resistance?<\/h3>\n<p>  Knowing, monitoring, and checking your progress is an important aspect that should be done on a regular basis.<br \/>\nThere are several methods for assessing your fitness level: from the more formal ones, to be performed with the support of professionals as in the case of metabolic tests that provide detailed information about an athlete&#8217;s physiological response to exercise, to the more informal ones that you can perform <em>on<\/em> your own on the field, in the field, or by monitoring your performance on apps such as Strava or Garmin Connect.<br \/>\nMonitoring certain data such as resting heart rate variability can also be indicative of how you are responding to training: when as training loads increase, this value remains constant, it means you have become resilient and are adapting well to the stress of training.<br \/>\n(Via <a href=\"https:\/\/www.trailrunnermag.com\/training\/developing-durability-in-ultrarunning\/\" target=\"_blank\" rel=\"noopener\">trailrunner mag<\/a>)   <\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Paralympics have started but this is also the week of the UTMB, an event that is to trail runners as much as fashion week is to the Milanese.<br \/>\nMany races over different distances, including very long ones, in which only those who can hold on to the end will make it to the end <\/p>\n","protected":false},"author":62,"featured_media":85145,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15211],"tags":[15703,21209,15432,15316],"powerkit_post_featured":[],"class_list":["post-85178","post","type-post","status-publish","format-standard","has-post-thumbnail","category-tips","tag-endurance-en","tag-increase-endurance-in-running","tag-marathon-en","tag-resistance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Resistance training for strides in distance - Runlovers<\/title>\n<meta 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