Running provides an efficient full-body workout, burns a ton of calories, tones the body, provides a great venue for socializing and improves emotional well-being. The term endurance can be defined as the ability to withstand hardship or suffering. Running nowadays is practiced by millions of people, some people run to regulate their weights other to improve the overall fitness and some use it as a way of reducing stress and leave a healthy life. Motivations work for some people and they start doing running regularly and make it a daily routine while others are afraid of doing even 1km!
Before you start running it is better to plan out the reason, set yourself a goal and then start the running training. A defined goal always keeps you motivated and helps you achieve it. Having a clear vision about where you want to go is what drives you forward. Benefits of running include:
1. Improves cardiovascular system:
The most popular and important effect of running is improved cardiovascular system which in turn affect the entire body. The heart muscles become stronger and increase its volume. The regular running in the long term makes the heart more resistant and durable. Overall the heart starts working more efficiently.
2. Strengthen respiratory system:
Regular endurance training also strengthens parts of the respiratory muscles such as the diaphragm. This leads to an enlargement in lung volume, so that deeper breaths are possible and more oxygen per breath can be taken in.
Endurance training always states that increasing the mile volume will naturally increase the endurance over time. But increasing endurance is a slow and steady process and therefore demands patience and hard work. Traditional theory states that one shouldn’t increase the mileage by more than 10% per week as it might push your body to its extreme capacity and increase the chance of getting injured. Every body type is unique though, so you need to find out your capacity and decide your limits on the basis of what you can tolerate. If you want to get the most out of your training and keep your improvement rate constant, your training will get harder and harder over the time. The training guidelines include:
• Proper planning:
Plan out the week before it starts. Make a new plan for every week on Sunday night and start implementing it from Monday morning. Plan the exact days and times when you will work out. The planning will reduce your stress and will be a motivational booster for you.
• Follow the hard-easy pattern:
A day with a hard workout should be followed by an easy day with a moderate workout or some easy cross-training. This pattern will decrease the chances of injuries.
• Plan the workouts:
Different workouts must be included in the training plan. Do at least one long run to build endurance and one intense run to increase your fitness and pace. It will help you with solid improvement and will help you run further and faster.
• Analyze your week:
Analyze everything about the past week training, analyzing can help you figure out what went wrong and what are the scopes for improvement.
The endurance running training demands for a routine workout and focused goals. The proper running equipment, nutrients intake, and weekly workout plan will keep you fit inside-out and will also reduce the probability of injuries.
Author, Freelance writer