Many runners complain about training programs that are too routine. They are not without reason, since the basis for improving endurance is long low-intensity jogging, but there is life beyond. Organize your week with the different types of training that we propose in this articleand in addition to a more entertaining program, you will get greater performance gains.
Endurance training phases, thresholds and zones
When we plan our running training we must be clear that there are different training zones depending on the intensity at which we run. The three-phase model is the most used, in which we find two thresholds, three phases and different training zones.
The three metabolic phases are known as phase I, phase II, and phase III. In the change between phase I and phase II there is a threshold called the aerobic threshold. In the change from phase II to phase III is the anaerobic threshold. In each of the phases we find various training zones depending on the intensity at which we run and the demands they produce.
The metabolic phases can be compared to a boat in which water enters. Imagine that you are in a boat in which water begins to enter. Us we have a maximum capacity to pump water above which more water will enter than we are capable of evacuating. Let’s see what happens to that boat in each of the metabolic phases.
Metabolic phase I: low intensity, high volume
In phase I, the water enters the boat little by little and we are able to remove it without any problem and without getting too tired. In this phase we can spend hours and hours without getting tired since the waste metabolites that our physiological systems are producing are recycled without any inconvenience.
This phase is found from rest until we reach the first threshold or aerobic threshold. The perception of effort is very low and there are no alterations in metabolic aciditythat is, lactate hardly increases.
Metabolic phase II: medium intensity, medium volume
In the phase II the boat fills with water faster, but we are able to eliminate it with the same speed at which it enters. Of course, it requires effort and although we can spend an hour with it, at some point fatigue may cause more water to enter than we are capable of taking out and the boat will sink (we would have to stop running).
Goes from the first threshold or aerobic threshold to the second threshold or anaerobic threshold. This is the area between thresholds where little by little more lactate and more waste substances are produced, but our body is still able to cope with them, to a certain extent.
This phase ends when we reach the point where lactate clearance is less than the rate at which our body generates substances that cause us to become fatigued. That is, when our system is not enough to recover and therefore we enter another phase that will allow us to hold on for a short time before having to stop: phase III.
Metabolic Phase III: High Intensity, Low Volume
In the phase III more water enters the boat than we are capable of evacuating. We will be able to draw water for a while, but it is impossible to bail out all the water that enters, so after a short time the boat will sink without us being able to do anything.
This third phase appears when we exceed the maximum point of respiratory compensation and the demand for oxygen is greater than what our system can supply. We start working with a lack of oxygen and that causes us to easily exhaust ourselves.
Race training that we can do for each of the metabolic phases
Metabolic phase I: long duration and low intensity shooting
This phase is known as the regeneration and accumulation phase. Used to recover and to gain fund. In it we must spend most of the training since it is the one that will lay the foundation of our resistance.
The training method to be used are continuous long shoots of low intensity and high volume. It is the typical training that consumes a lot of time, but that you finish without the feeling of fatigue. They are the rides with the greatest number of kilometers without changes at a constant speed and without rest in the session.
Metabolic phase II: tempo and fartlek
In this second phase we further increase the speed of the race and decrease the number of kilometers and time of the session. It is commonly known as “tempo” and consists of performing sessions of a certain intensity, but without rest. Similar to the long shoots of phase I, but at a higher intensity that does not allow us to spend hours and hours on it.
For this phase we can introduce variable continuous methods like the fartlek in which we determine a normally rectangular area. We will make the length of the rectangle with one intensity, the width with another and the diagonal in a different one.
We can run the length with a medium intensity, the width at maximum intensity and the diagonal at low intensity. You select how you want to perform the fartlek according to your physical level. The objective is to make different intensities without being excessively intense.
Metabolic phase III: series, slopes and HIIT
This phase is where high-intensity interval training (HIIT) is found. We can also enter here the uphills performed in sprint. It allows many different types of training, all of them performed at a very high intensity. Stairs also have a place in this phase III.
Sets normally fall into this phase, except for very long sets with long rests, which could also be found in phase II. A series of five kilometers would be phase II, while series of 800m or 1500m they will demand more intensity in less time, so they fit into this phase III.
Jose López Chicharro, one of the most important exercise physiologists in existence, clearly states that this phase is the icing on the cake, but that we cannot train with such a high intensity more than once or twice a week. The rest of the time we will have to do slow shoots and lakes or an intermediate job.
Other training to improve our less used race times
respiratory muscle training
Respiratory muscle training occupies five minutes of the session and is highly effective. It is enough to get hold of a necessary device that makes it difficult for us to inspire and perform different breaths at a certain intensityaccording to our physical level.
It is a very little used method, even by elite athletes. Currently, more and more people are aware of its importance and have given it an opportunity. If you already have a good aerobic base, spend a few minutes of the session to train the respiratory muscles.
respiratory hypoventilation
In line with the previous section, and mixing with altitude training, we can carry out training with respiratory hypoventilation. In this article we describe in depth what this technique that simulates the benefits of training at height consists of.
When we train at more than 2,500 meters above sea level, the oxygen is not of the same quality as at lower altitudes. That makes our systems generate greater adaptations to those high altitudes. respiratory hypoventilation seems to simulate that type of training in heightalthough it is still a very recent method and needs more research.
strength training
Two hours a week should be dedicated to strength training if we want to improve our endurance records. The scientific evidence is clear in this regard and clearly states that Strength helps us improve endurance.
Leg training will give us better running economy, that is, we will consume less energy for each kilometer, like our car. In addition, it helps us prevent injuries and makes each stride more powerful.
running technique
Another of the great forgotten of the runners is the running technique. We spend a lot of time on other things, but we leave aside the basis of performance: good technique. You can perform different running technique exercises to optimize each stride and prevent future injuries.
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