How to increase endurance while running?

In his sport, Nick Barry combines strength and endurance to overcome his limits. In an episode of his podcast called “The Sub 3 Hour Marathon Formula With Coach Jeff Cunningham,” Barry talked about a specific type of exercise that helped him run 800 meters, and Nick Barry often refers to it with the term “moderate intensity exercise.” The bottom line is that when it comes to endurance, exercising at 80-90% of your maximum effort is a good idea. This way, you will gradually start to gain more endurance.

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The more you train at this intensity, the better your body’s ability to regulate lactic acid, Which can delay fatigue and improve your performance. In addition, it will help the heart, oxygenate and metabolism. The main thing about this type of exercise is that it will help your psychological state, because at this pace you will not feel pressured to do the exercise, and you will not have to “grit your teeth” to get something done.

An example that “supports” the above is a group of Norwegians, who performed this type of exercise. In particular, using Lactate Scouts (Bluetooth devices) that connect to heart rate monitors and give results within 10 seconds of exercise, they helped researchers conclude that lactate levels in the range of 2.0 and 4.5 mmol/L allow long-distance runners to train better. .

You can also try tempo running, which is training in which the athlete runs at a steady pace in intervals of 4-10 to 40-60 minutes. An exercise can consist of one or more parts depending on its duration and level of the athlete. This particular exercise is used to increase running speed as a huge increase in concentration is observed Lactic acid in the blood. The goal is stay high To maintain a faster running pace on efforts longer than 30-40 minutes before fatigue sets in. You can give 80-90% of your maximum effort in any form of exercise you do. Start looking for it.