Improve endurance

Athletes who do endurance sports naturally want to improve their endurance continuously. However, there are some aspects to consider in order not to give up frustrated. If you are just at the beginning of your endurance sports career, the training successes will come more or less by themselves.

The mere fact that the body has to get used to regular endurance units ensures that endurance improves. Regular training of two to three units per week will quickly improve endurance. Adaptation processes in the body are responsible for this.

The muscles work more effectively and the entire metabolism and cardiovascular system undergo an economization. Beginners thus experience first improvements of their endurance relatively quickly and do not have to do much for it, except to run regularly. However, athletes who are more advanced and have years of experience in endurance sports find it much more difficult to improve their endurance.

The body and muscles are used to the constant strain of training and improvements can be achieved mainly by changing the training plan and setting new stimuli. Basically, if you want to increase your endurance, you have to train regularly. The running speed plays an important role in endurance training.

Running for two or three hours at a moderate pace is quickly achieved through appropriate training. But if you want to achieve improvements even at higher paces, you should train your basic endurance 2. This is the so-called competition endurance and in order to train it, you have to get used to higher speeds at the same load length. It should also be noted that the body must learn to regenerate effectively in order to be ready for the next training session.

Orientation and control parameters

Improving endurance is a long process and you should always keep control of your training and your body. During training, the athlete also gets to know his body better and better and at some point he knows what he can and cannot expect from it. Nevertheless you should measure your heart rate before, during and after training and always write down the values to be able to read off developments and make comparisons.

A heart rate measurement has several advantages. Beginners can monitor their training very well and make sure that they always run within the desired training range (basic endurance 1, basic endurance 2 or endurance specific to the sport). With a pulse watch and a chest strap, the training intensity can be monitored very well and the athlete receives positive signals from his body.

Especially when heart rates are compared with individual well-being, a realistic starting point for controlling the training and increasing endurance is obtained. For competitive athletes, heart rate measurement also provides important support for the training plan and increasing endurance. In addition to the different training areas, heart rate measurement also provides an insight into the regeneration and well-being of an athlete.

It can point out injuries, illnesses and overstrain. For example, if the heart rate is significantly increased during the resting phase, this can also indicate a possible overload or a germinating infection. If this is the case, training breaks must be extended and/or the stress levels reduced somewhat.