How to improve speed and endurance during running training?
Running is a popular sport that can be practiced at any age or level. To progress, every runner must work on the basics: speed and endurance. Whether you’re a beginner or a seasoned runner, here are some tips to improve your performance.
Speed and endurance: an inseparable running duo
Although they are often considered opposites, much like sprinting and running marathons, speed and endurance are the two main pillars of running. You need both to progress.
Speed is the ability to cover a certain distance in the shortest possible time, while endurance is the ability to maintain a constant pace over a longer distance.
To improve your running performance, you need to be able to run faster while maintaining the same pace for longer periods of time, so it’s important to work on both. The result? Increase in heart and breathing capacity, muscle strengthening and improvement in overall performance.
How to measure your stamina and speed?
To measure your progress during training and refine your program to work on weak areas, you need to know the running performance metrics: VO2 max (maximal oxygen consumption) and VMA.
VO2 max is the maximum amount of oxygen that the body – and especially the muscles – can obtain and use during exertion from the air it receives from the lungs. It is measured in milliliters per minute. The higher the VO2 max, the longer a runner can maintain his performance at a given intensity.
As for VMA, it is the speed at which you reach your VO2 max threshold. If you’re running faster than your MMA, it’s harder to keep pace for more than a few seconds or minutes. Both values are related.
Performing VMA tests regularly gives you a baseline indicator of durability.
But these are not the only variables to consider. There are other ways to measure your speed and endurance progress:
- Keep a training diary in which you record your running times and kilometers;
- Speed measurement in 400m sprint;
- Steps per minute per run, etc.
7 Tips to Improve Running Speed and Stamina
Run for a longer period
There is nothing better than training to improve your stamina. Set aside time once a week for longer runs to adapt your cardiovascular system to this type of effort and improve oxygenation to the muscles. Bonus? At the same time, you will also improve your mental resilience and resistance to fatigue.
Don’t worry if you are a beginner. Unless you’re training for a marathon or half marathon, you don’t need to run for hours. 1 hour training is enough to make effective progress and build a solid foundation for endurance.
Run regularly
As in all disciplines, regularity is key. It is better to train less, but every week, than to do intense training followed by long breaks.
This way you will make better progress while avoiding the risk of injury. It’s best to plan your workouts in advance and stick to the plan.
Working on Base Strength
Base endurance training can sometimes cause irritation to runners. This includes slow-paced choices, such that you can maintain a conversation at the same time. The chosen speed is usually 60% to 70% of your VMA. It may even be a brisk walk at first.
The advantage is that the heart muscle is enlarged and oxygen is used more efficiently. Gradually you will be able to increase your speed while maintaining your base stamina.
Runs in intervals
One of the most effective ways to improve your endurance as well as your speed is to work on your anaerobic threshold. The goal is to alternate running phases from a very fast pace above your MMA, followed by slower running phases. For example, run at a very high intensity for 30 seconds, then slow down for the next 30 seconds. Then start over. Make this exercise part of your training plan.
Run across varied terrain
To make running outside easier, get your body used to the changes in terrain. Incorporate running at different paces into your training plan and include challenges like hill sprints to improve your power and average speed.
Introduced diversity in training
To improve speed and endurance, varying your workouts can help engage different muscle groups and provide many performance benefits.
Incorporate strength training such as push-ups, squats and weight training into your routine to activate the muscles involved in running and improve strength, stability and endurance.
Cross-training, i.e. combining running with other disciplines such as cycling, swimming, hiking or yoga, is a good option. It will also help you avoid muscle overload and prevent injury while building your strength.
Improve your running technique
To avoid unnecessary energy expenditure and reduce fatigue, good running technique is essential for improving endurance:
- Uses hands: they play an active role in movement;
- Relax your shoulders to prevent tension building up;
- Strengthen your core to improve your posture and efficiency;
- Learn to place your feet correctly – steps should be light.
Beginner or experienced runner: how to progress?
Whether you are a beginner or an experienced runner, there is always room for improvement. However, do not forget that there are moments of stagnation and plateaus: it is in these times that you should not give up. Eventually you will see results and achieve your goals.
One last thing: training is only meaningful if you recover properly after it. So take care of your rest and your lifestyle to perform at your best when you run.
