Training to Enhance Endurance
Endurance athletes express
the need to push forward with daily tough
workouts. This work ethic is admirable, but it does not achieve what
they want to accomplish. Strenuous fail workouts are not as effectively
likely to result in avoidable injuries and ailments.
Athletes need to focus on
having high quality rest and regeneration after every strenuous
exercise workout. Regeneration is the process that improves your
hormone profile, decreases inflammation, and
improves tissue quality.
The following steps to
increases your energy,
boosts your immune system, and helps you get the most out of each
training session, which ultimately will improve your performance.
Getting an adequate
amount of sleep is an easy way to boost endurance performance. However,
the quality of the sleep is also crucial. Maximize deep,
time occurs in the first few hours of sleep each night. This is much
easier to say than to accomplish. Stress, nerves, and high levels of
adrenaline contribute to intermediate sleep. Early training sessions
require adjusting the patterns of sleep so be prepared to go to bed
early and make it a regular part of your lifestyle.
Athletes need to watch what they eat,
the amount, and when the consume the food and beverages Many
athletes gather their gear
or head for the beer tent immediately after a running event or
triathlon. Some trainer recommend consuming a shake, energy bar, piece
of fruit, and/or
sports drink immediately following a workout or race. It is important
to know how many calories have been consumed in order to understand
what needs to be consume to replace the energy consumed.
vice president of nutrition and research for
Athletes Performance recommends drinking two cups of water for every
pound lost during exercise. It also is important to optimize
performance by staying hydrated
throughout the day. Keep a water bottle with you all day. Drink
½ to 1
ounce of water per pound of body weight per day to stay hydrated. The
color of your urine color should be clear. If not, drink more
water. Do not substitute soda and sports drinks for water.
may get massages immediately after every race
or tough training session. Since that is not affordable for most
athletes, do a final rinse in the shower can be as cold as you can
stand to jump start
highly recommended to be a regular part of the cool down post workout.
The intention to perform a series of moves that encourage the muscles
contract and relax through normal ranges of motion. After a game
or competition is not the time to attempt to increase your flexibility.
This is the initial phase of recovery followed by a relaxed and deep
What is Endurance?
training for young athletes is often a misunderstood topic. On one
hand, there are strength coaches who tend to disregard developmentally
sound elements of endurance training in lieu of producing stronger and
faster athletes, while on the other hand, there are over-zealous
coaches and trainers who equate endurance to long distance/duration
activities, often with little regard for the athlete's stage of
development, ability or current level of conditioning.
Definition of Endurance
Endurance is defined as the
withstand fatigue or the ability to control the functional aptitude of
movement while experiencing external stress. The latter definition
lends itself well to the concept of athletic development and training
young athletes. One thing to consider is that the term endurance has
application to varying lengths and types of effort:
- Long slow distances – efforts of limited
intensity but high distance or time
- Speed – efforts typically lasting 15 – 45
seconds with high levels of intensity but obviously limited time or
- Muscular – the ability to sustain a
contraction for a prolonged period of time
There are several factors to consider with respect to
development of endurance in a young athlete:
- Mechanical / Coordination / Movement –
of movement is a key factor in the endurance capabilities of a young
athlete. Poor mechanical techniques leads to increased levels of
fatigue. To truly
increase the ability of a young athlete, coaches and trainers must
exercise patience and teach proper movement habits rather than
prescribe endless numbers of sets. Improving an athlete's physical
technique can effectively increase endurance without any extra training
- Body Type – The more overweight a young
is, the less endurance they will likely have. Excess body weight
(particularly in the form of fat) decreases endurance because of
increased energy cost. Additionally, being overweight often leads to
poor mechanical efficiency.
- Psychological – Many coaches feel their
young athletes do not
significant mental toughness. To combat this, some trainers
and coaches choose to use drills and exercises to produce what they
perceived as mental strength. This philosophy can lead to burnout or
injury. A more prudent
approach is to systematically present challenges based on the
individuality of the young athlete and their current stage
of development. It is desirable to offer positive feedback at the
conclusion of the training. Starting with small improvements in
endurance will enhance their confidence to attempt new
and more challenging things.
It is important to understand that
endurance training is critical
for long term development and do not expect immediate results. Don't
become pre-occupied with
immediate effects. Like any other aspect of athletic development,
endurance training is part of a continual, multi-tiered effort.
Developing endurance allows the young athlete to tolerate an increasing
future exercise stimulus.
Children are physiologically more fit than
the average adult. However, it is very important to begin their
training programs slowly, gradually working to increase duration
It can be a valuable training experience for young
participate in different types
of endurance training utilizing
seasonal activities such as summer swimming, fall hiking or cycling,
winter snow shoeing.
These suggestions are
movement based activities and not a treadmill at a gym. Movement and
activities are essential for young athletes. Don't train kids on single
pieces of fitness equipment.
Unquestionably, acclimatization to altitude improves
high levels but can altitude training improve an athlete's performance
at sea level?
Lactate tolerance training will help you
to recover more quickly from
successive bursts of speed and power. It will increase your tolerance
to lactic acid and allow you maintain a high work rate for longer.
and Mental Training
Wanting to optimize his/her endurance
training, you begin some background research and quickly discover that
the lactate threshold is the best predictor of endurance performance.
Training for Sports - What is Cardiovascular and Aerobic Fitness?
Endurance training in sport
refers to an
athlete's ability to sustain prolonged exercise for minutes to hours.
Endurance training improves the circulatory and and respiratory systems
to supply energy to the working muscles in order to support sustained
Strength and Endurance Training for Strength/Power Athletes, such as American football, throwing
events in track and field, and sprinting are characterized by the demonstration of high power outputs.
The principle of training specificity requires that athletes competing
in these activities train
using exercises which maximize power output. These exercises may
include the weightlifting sport lifts and their variations, plyometrics, and
medicine ball training. However, many of the strength/power sports
involve maximal efforts which
must be repeated after relatively short rest periods. Thus, some
strength and conditioning professionals believe that the addition of aerobic endurance
training may offer some benefits to strength/power athletes
The following internet
links have been
gleaned from personal communications
with information from
public institutions and athletic
that have a web presence with information concerning team
materials are copy protected.
The limited use of the
materials for education purposes is allowed providing
credit is given
for the source of the materials.