April 22, 2024

Endurance: Run Farther, Faster, More Easily - Sport Science: Running

Published June 12, 2023, 2:20 a.m. by Bethany

No matter what distance you are training for, no matter what your goal is...all runners need one thing -- endurance. How endurance training increases your ability to resist and recover from fatigue.

Check it out on knowledge and performance. For more articles and videos on the science of running visit us at http://www.tsn.ca/running

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no matter what distance you're training


no matter what your goal is

all runners need one thing


how endurance training increases your

ability to resist and recover from


next on knowledge and performance

training is exercising for long periods

of time and it does two important things

it improves your cardiovascular system

and increases your muscles ability to

use oxygen to create energy

your muscles need oxygen to make the

energy to keep you going so the key to

building endurance is to improve the

efficiency and effectiveness of the

system your body uses to get oxygen from

the air into your muscles

that system is the oxygen transport


air enters your lungs where oxygen

diffuses into the red blood cells

the heart then pumps the blood to your

muscles blood enters your capillaries

and oxygen flushes into the muscle


mitochondria in your muscles use the

oxygen to burn fuels to create energy

you use this energy to run

endurance training improves every aspect

of the oxygen transport pathway your

lungs grow bigger your heart becomes

stronger you build extra red blood cells

to carry more oxygen you grow new blood

vessels in your muscles you build more

mitochondria more aerobic enzymes which

can produce more energy

all of which help you to resist fatigue

run farther and recover faster

that's how endurance training works

here's how you do it

you can build your endurance by doing

longer runs at an easy pace known as

long slow distance or lsd

ideally these should be done at a pace

that's fast enough that you can hear

yourself breathing but not so fast you

can't carry on a conversation that's

about 50 to 65 of your maximum heart

rate increase your total training volume

slowly by no more than 10 percent per

week build your fitness gradually and

minimize your risk of injury build up

your red blood cells to help carry more

oxygen by eating foods that are high in

iron and vitamin c

so whether you're a sprinter looking to

recover faster a walker looking for more

fitness or a marathon or wanting to run


endurance training will help you get


here's how to get the most out of your

endurance training

incorporate one lsd run in your weekly


run between 50 and 65 of your maximum

heart rate

stay hydrated take water with you on

your long run

refuel eat some carbohydrates and

proteins within 30 minutes of your run

eat foods that are high in iron vitamin


gradually increase your total weekly

training volume



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