Improve endurance through running

Endurance is a physiological skill that is made up of various qualities. For ambitious runners and triathletes, it is crucial to constantly improve their endurance.

But how exactly can you improve your endurance while running?

In this article, we'll show you how you can specifically increase your endurance while running — with specific training sessions, tips and scientifically based background information.

We will also look at whether you can make the first noticeable progress in just two weeks.

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Which training sessions improve your endurance while running?

1. long, easy endurance runs — The basis for your enduranceSlow, long runs are the key to improving endurance. You convert a lot of oxygen, keep your heart rate in an elevated range for a longer period of time and increase the strength endurance of the running-specific muscles. During these long runs, aerobic metabolism is primarily used to generate energy. The energy from carbohydrates or fats is therefore obtained using oxygen consumption.Sample training:
   • Slow endurance session — 60-90 minutes at a pace of around 70% of your maximum heart rate. This run shouldn't be too fast, but a pace that you can easily maintain over the entire distance. The subjective effort should feel like 1-3 on a scale of 1-10.
2. Interval training — combining speed and enduranceInterval training is particularly effective when you Run faster despite little time Would like to. This combines rapid exercise phases with short recovery phases, which improves aerobic capacity. This form of training increases the body's ability to work efficiently and recover quickly even at higher loads. In the long term, this increases maximum oxygen uptake (VO2 max), resulting in a better endurance when running leads.example:
   • Wednesday: 6 x 800 meter intervals with 2 minute trotting breaks between intervals. Make sure that you run the intervals at a pace that is approximately 85-95% of your maximum performance. The subjective effort of the intervals may be between 8 and 10 and this training should not be completed on an empty stomach.
3. Driving game — variety in trainingDriving is a great way to improve your competition-specific pace. In driving games, you vary the pace throughout your workout. This forces the body to react to different loads and your to improve running endurance. The prolonged load ensures increased strength endurance and increased energy turnover. Here you are within your anaerobic threshold and train your body's ability to use lactate as an energy supplier during active breaks.example:
   • Friday: 45 minute driving game — after a short warm-up, switch between a moderate 7 minutes and an easy 3 minutes.

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Improve endurance in two weeks — your short-term training plan

It is professionally indefensible to promise that you will feel progress in a short period of time. However, the body reacts to new stress quite quickly with adjustments.

It is important to remember that Progress in running Take longer until they are noticeable. However, the adaptations are always there with regular training.

In the first two weeks of a training program Your cardiovascular system and muscles begin to adapt quickly to the load.

This results in improved efficiency in oxygen transport and increased performance. The muscular adjustment in particular is noticeable relatively quickly. You'll get less sore muscles in your calves.

Sample plan for 2 weeks:

• Monday: Interval training — 6 x 800 meters with a 2-minute break.
• Tuesday: Recovery run — easy 5 km run at 60% of your maximum heart rate.
• Wednesday: Driving game — 45 minutes with varying tempos.
• Thursday: Day off
• Friday: Long-distance running — 10-12 km at a relaxed pace.
• Saturday: Regeneration run — 5 km at a moderate pace.
• Sunday: Day off.

This plan combines interval training, driving games, and longer runs to promote both endurance and rapid recovery. The mix of stress and recovery is crucial for rapid progress.

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Conclusion: improve your endurance while running

With these tips and training examples, you have everything you need to make your to improve endurance while running.

Remember that persistence is a long-term process that requires consistent training. Even though you're in the first two weeks of noticeable progress , sustainable improvement is only possible through continuous training.

The right balance of intensive sessions, regeneration and adapted nutrition is crucial.

If you want to achieve your goals quickly and need support, professional training support from experienced trainers can help you make your progress more efficient and targeted.