Training programs | Improve endurance

Training programs

To improve endurance, athletes have various training programs and approaches at their disposal.

Regeneration training

The so-called REKOM training or also called regeneration training, is used on days without training and is only carried out with a very low level of stress. In the context of an active recovery this can be done by swimming, cycling or running. Even walking for half an hour is more sensible than just lying on the couch. A light stabilisation programme can also be carried out on non-training days.

Basic endurance 1

Another method of endurance training is the GA1 training, the training of basic endurance 1 This training method mainly involves longer runs of up to two hours, during which all endurance functions of the body are activated. These runs should be done at a load of about 60 to 70 percent of the maximum heart rate. The basic endurance 1 is actually used in almost all sports and is therefore essential for doing sports.

Basic endurance 2 (GA2) includes faster runs over medium distances, which increase strength endurance and thus improve overall endurance. Especially the energy production improves below the anaerobic threshold. The advantage is that the lactate level does not or only barely increase. The training load with this method is at a pulse rate of 70 to 80 percent of the maximum pulse. The GA2 is used in many sports, but is especially needed in running, cycling and canoe racing.

Competition-specific endurance

WSA is the term used to describe competition-specific endurance training. Aerobic and anaerobic endurance are trained and developed. Interval runs are particularly suitable for this purpose, as they involve both sides of the energy production through the changes in pace. With this training method the competition hardness is tested under maximum load.

Other influencing factors

In addition to the methods, other factors play a role when it comes to improving endurance. Sustainable success can only be achieved if the training is continued regularly and all training areas are included. Endurance in particular can be increased by a multiple of the initial value.

An endurance athlete improves through the interaction of three factors. The physiological abilities of the athlete are the basis on which the training and the expected success can be orientated. Especially for recreational athletes, the prerequisites can be trained specifically and can be increased without further problems.

Also the ability to regenerate can be learned and can be improved continuously. Besides the physical conditions, biomechanical abilities also play an important role in improving endurance. These are mainly the movement coordination and running style of an athlete.

The idea of movement also plays an important role in coordination. Athletes who always know how their limbs are in relation to each other and who have internalised the movement patterns can train more effectively. The conversion of energy improves and thus makes a more economical training possible.

However, a good running style only develops over time and one should not assume that one has found the perfect running style. Optimizations can usually always be achieved. Psychological abilities are an often underestimated factor when it comes to improving endurance.

Mental strength and iron discipline are part of it if you want to improve your endurance. Everyone knows the inner bastard who sometimes wants to stop you from training and prefers to lie on the sofa. The motivation to stand up to the inner bastard is a central point of the psychological aspect.

Motivation and assertiveness are half the battle if you want to improve your endurance. The improvement of endurance therefore depends on the athlete’s training condition, motivation, training method and the right recovery. At the beginning you should always get advice from an expert and get to know your body in the first weeks of training.

Afterwards you may experiment a little and try out your own training plan. With increasing endurance, however, it becomes harder and harder to make progress, so you should stick to the plan exactly and train motivated and regularly.