Slow and steady wins the race. While writing his fable 'The Tortoise and the Hare', La Fontaine may not have thought of endurance training, the morality is nevertheless approaching the effects of the latter. It may seem paradoxical, but to run fast, you must first know how to run slowly and for a long time, and these outings are essential for runners to progress in the long term. Here are some tips and tricks to become the master of endurance training!
In this period of racing, already well underway, many of you are preparing to break their personal records. Whether it is to do 10km, a half marathon, a marathon or even an ultra, all training plans have in common that they make you run a long outing in 'endurance training'. Today, I explain this notion that every runner knows by name but many people like to avoid when the time comes.
What is endurance training ?
Endurance training is a running pace at which the runner is completely comfortable breathing and at which the body produces very little lactic acid and can therefore last a very long time. Fundamental endurance is not calculated with speed but rather through the Maximum Heart Rate, you must not exceed 75% of your MHR. If you have a heart rate monitor, it's easy to follow. For those who do not, there is a simple reference point: you must be totally comfortable breathing and be able to keep a conversation going without being out of breath. The perfect opportunity to take on more Squaddies and chat throughout the long outing.
If you feel tired in the middle of your session, it's because you run too fast! Besides, it is possible that you may have to walk at times at the beginning, it is completely normal and very recommended. The idea is quite simple: 90% of runners run too fast during these sessions! So my advice is as follows: SLOW DOWN!
Is endurance training really useful?
Everything depends on your objectives but if your goal is to be stronger, faster and more enduring than yesterday, you have no choice, endurance training is mandatory!
Beyond your personal goals, running at this pace has a number of interests. By working at this pace, we improve our blood circulation, we accustom our body to drawing on our lipid reserves (hum, good fats!) and we increase the volume of the heart (better cardiac output during exercise and lower heart rate at rest). In short, only advantages!
It should be noted that endurance training is not only practiced during long outings: all warm-ups, "recovery" type outings after major sessions and "jogging" type outings must be practiced at a slow pace. So stop trying to accelerate during his sessions to display a hot look on Instagram and slow down (yes I already said it, but it has to imprint!)
Endurance training, what a bore!
So I'll give you that these fundamental endurance outings are not the most exciting in a runner's life. At first running at a (very) slow pace can be boring, but it is also an opportunity to approach running in a different way. There are plenty of fun techniques to pass the time:
- You can take a friend you haven't seen in a long time with you, you will have lots of things to tell each other (the famous "Blablarun")
- You can concentrate on your running technique: you don't have your breathing to manage, so this is the best time to do it, counting the number of strides you make per minute for example.
- You can also count the sheep (or dogs) you see, but be careful not to fall asleep
Now that you know everything, I'm sure you're ready to become the king of fundamental endurance! Good running sessions and slow down, because don't forget in La Fontaine's fable, the tortoise always wins.