Today, with the increasing lack of physical exercise, people's physical fitness is declining rapidly. We often see news that some people have accidents after long-distance running. This is the result of insufficient endurance training. So if you want to improve your endurance, how do you start training? What are the basic requirements for endurance training? Let’s go take a look below!
Long-distance running
Among the endurance training methods, the most commonly used is long-distance running, which is a test of willpower and physical strength. Sports. If you choose a 400-meter track, for girls, if you want to achieve effective training purposes, you have to run 15 laps each time. Due to the differences in physiological structures between boys and girls, boys need to run 20 laps. The most important thing is that long-distance running is not jogging without time limit. If you want to improve your endurance, you must ensure that the time consumed to complete each lap is within a certain range, usually no more than two minutes and twenty seconds.
Yasuo 800 training method
Yasuo 800 training method is to perform 800-meter interval running at a certain pace on the field for marathon training. (For example, if the target marathon time is 4 hours and 30 minutes, then each 800-meter group should be run at a speed of 4 minutes and 30 seconds. This training method is named after the founder Yasso, which is easy to remember and easy to use. If your whole distance The target marathon time is to reach 3 hours and 30 minutes, so each group of 800 meters needs to be run at a pace of 3 minutes and 30 seconds, 10 groups each time, with a recovery jog of 3 minutes and 30 seconds between each group.
Training points: Start with 4-5 sets of Yaso 800 training once a week, and then increase one set per week until you reach 10 sets. Although long-distance running and Yasuo 800 training methods are good, because they are exercised on land, they will cause certain wear and tear on many joints, especially the knee joints. It is better if the body itself is fine, but if the knee joint itself has been injured or has been If it deteriorates, it is not suitable for these sports. In severe cases, the meniscus may be worn away, and the damage to the body is irreversible. In this case, if we want to train endurance, we can choose swimming, which is safer. way.