If you are already an experienced runner and want to take your training to the next level, these concepts are crucial. We will explain what these concepts mean and how you can incorporate them into your training to improve your performance and reach your goals.
What does basic endurance mean?
Basic endurance refers to the general aerobic endurance capacity. Metabolic processes are trained in such a way that you can increase your performance. For example, through endurance training you can ensure that your fat metabolism is trained. Through aerobic training, your body learns to use more fats for ATP production and to conserve carbohydrate stores. Since, as already mentioned, we have an almost unlimited supply of fat for energy production, while the carbohydrate stores in the muscles and liver are limited, your body works more economically and you can sustain loads for longer.
How do I train my basic endurance?
Classically, you train your basic endurance with endurance runs. Here's how you do it:
- Choose a pace that allows you to relax and talk to your fellow runners. The motto is: run without huffing and puffing.
- The majority of your weekly running should consist of long runs. If you train four times a week, at least two sessions should consist of an easy endurance run.
If you are training for longer distances such as a half marathon or marathon, you should run a longer distance once a week. We recommend 75 to 80 percent of your competition distance. These runs should be done at the same pace as an easy endurance run. If you want to train for a half marathon, one run per week should be at least 16 kilometres long.
VO2max - Definition and Training
In this section of the article we will go into more detail about VO2max meaning and how you can adapt your training to improve your VO2max and therefore increase your endurance performance.
What does VO2max mean?
VO2max describes the maximum number of millilitres of oxygen a body can absorb per minute and metabolise during exercise. The unit is therefore millilitres per minute. VO2max is an important indicator of endurance performance. It shows how much oxygen you can take in through the lungs, transport through the blood and process in the cells. In short: the higher your VO2max, the better your endurance.
VO2max training - how does it work in any case?
The best way to improve VO2max is with intense or short interval training. The goal is to improve your maximum oxygen uptake and running economy at the same time. Improved running economy means, for example, that you make more harmonious movements and do not expend energy on unnecessary movements. Here we show you how you can improve your running style and thus optimise your running economy.
How to train VO2max:
- When training, do short sprints or speed runs for 20-30 seconds, alternating with short trots or walking breaks.
- Alternatively, you can also train your VO2max by running uphill. For example, find small slopes or hills that you can integrate into your training runs.
Aerobic and anaerobic threshold - what is it all about?
The so-called aerobic-anaerobic threshold is a training range in which the formation of lactate and its degradation are balanced. In other words: in the anaerobic aerobic threshold, oxygen supply and oxygen consumption in the body cells are balanced. You can maintain this special range for about one hour under load. In training science, the aerobic anaerobic threshold is a very important area for increasing physical endurance. By "shifting" this threshold to higher running speeds, you are able to produce a higher performance over a longer period of time.
How do I train my aerobic and anaerobic threshold?
You can train your anaerobic-aerobic threshold through extensive interval training. The aim of so-called threshold training is to improve your endurance threshold.
This is how you achieve it:
- When running, alternate longer intense intervals with slow trot or walk intervals. Controlled in this case means that you should be able to run the last interval at the same pace as the first interval without completely exhausting yourself. On a scale of 1-10, where 10 is the maximum physical effort, the effort for threshold training should be in the range of 5-6.
- Alternatively, you can also do the so-called driving game. This training method comes from Sweden, where it is called "fartlek". It was invented by a Finnish athlete.
The driving game or fartlek is also about alternating between intensive and relaxed exertion. However, you alone decide when and for how long you run faster or slower. This works best if you simply run through the terrain and choose uphill or downhill stretches in between. Basically, however, you stay at a steady running pace, only with variable speed for individual intervals.
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