Endurance Training in Running

Developing an endurance base to support training and competition is essential and inevitably requires hard work and determination. Due to the specificity of training, the vast majority of work to develop endurance comes from running, which develops the cardiovascular system to ensure an efficient supply of blood and oxygen to the muscles, as well as strengthening and developing the aerobic capacity of the muscles, particularly those in the legs where much of the energy producing work is undertaken. 

While non-running activities such as cycling, swimming and free standing pull up bar will have an effect on the cardiovascular system, the demands will not be the same as those encountered when running, nor will there be the localized yet crucial developments within the muscles of the legs.

If you are new to running, it is essential that the development of endurance starts slowly and progresses at a sensible level. Most coaches advocate an increase in distance run of no more than 10 percent a week, otherwise, there is a risk of injury. Clearly, athletes aiming for long distance events such as the 5,000 metres and 10,000m will need to place more emphasis on the development of endurance than those in the shorter middle distance events.

Much of this work is done during the autumn and winter months of the close season, during which time you can gradually increase your weekly mileage in preparation for higher-intensity work as the season approaches. Unless a strong aerobic base has been established before you start more intensive training, it is likely that performances and recovery will be poor, and the risk of fatigue and injury will be significantly increased. 

Endurance training like the wall mounted pull up bar improves the ability of the lungs to extract oxygen from air that is breathed in and strengthens the heart so that blood containing oxygen can be pumped more efficiently around the body. Within the muscles, the number of blood vessels transporting oxygen will be increased, as will the number of mitochondria (the sites within the muscle cells where the generation of energy occurs). All of these factors combine to increase the body’s ability to utilize oxygen for the creation of energy and consequently improve your performance and recovery.

ArticleSource: ArticlesAlley.com