The individual training principles briefly explained

Training principles in endurance sports

Basically, the same training principles apply to effective training, but these must be adapted to the requirements of each sport. The training plan and the training unit are based on the general training conditions, but must always be adapted to the person training. Here, for example, the current performance level is taken into account.

If the trainee was just ill, there will be a heavy load in the next few days, how old is the trainee? ? The training principles in endurance sports can be interpreted as follows.

Principle of the effective training stimulus
Principle of individual load adjustment
Principle of the increasing load stimulus
The principle of the correct load sequence
Principle of varying load
Principle of alternating load
Principle of optimal regeneration

This is about the effectiveness of the training. If the stimuli are set too low or the same stimuli are always the same, the body will no longer regard them as a challenge and the training success will stagnate. Too intensive stimuli can lead to fatigue and excessive demands and can also hinder training success.For endurance sports, this means adjusting the target time or running distance so that an effective training stimulus can be set.

This means adapting the training to the performance level of the individual. Here is an example: An endurance athlete who is at the beginning of his running career will start with distance runs, for example (depending on his basic training level) 3-5km, while an experienced runner would start his seasoned athlete with an extensive 10km run. This principle is about picking up the trainee at his current level.

This topic might also be of interest to you: The Fitness WristbandThis principle builds heavily on the first principle. In endurance training the body adapts to the training stimulus. So in order to achieve an improvement in performance level, the stimulus must be increased (to remain effective).

The training frequency (3x instead of 2x/week), the distance (10 instead of 7km), or the pace (6:10min/km instead of 6:45min/km) are the adjusting screws to adapt a load stimulus. This principle plays a less important role in pure endurance training, since endurance training usually does not combine different motor qualities (strength, agility, speed). Basically, coordination exercises and speed training, if they are provided for in the endurance plan, should always (after the warm-up) precede the actual endurance performance in order to effectively train the muscles before they become tired.

This principle plays a particularly important role if you want to set new stimuli after a long training period in order to increase the training success again. If you have trained running as an endurance performance through forest runs for a season, you can, for example, do an endurance-enhancing interval training on the sports field to offer the body a new stimulus. A training stimulus can only lead to successful adaptation if the body is given sufficient time to recover after a session.

This includes rest for the muscles, but also supplying the body with nutrients and psychological relaxation. Even in endurance sports, regeneration phases should urgently be observed. On the other hand, injuries (e.g. knee problems due to daily endurance running) and severe fatigue or motivation problems can occur.