Endurance training is more than just monotonous running.
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We all know it: endurance training is healthy. Running is a way to train endurance. For many runners, the focus is on improving their condition and physical fitness. Endurance training is intended to optimize fat metabolism and shift the aerobic-anaerobic threshold.
As the name suggests, endurance training is about developing endurance: This is the ability to endure stress over a longer period of time (fatigue resistance) and then be able to quickly recover from it (regenerative ability). For this to be possible, the cardiovascular system must be well developed and trained.
But endurance training is not just monotonous slow running – there are usually four different methods:
Dauermethode: This method is central to training basic endurance. The load remains constant during training in a range that is well below the anaerobic threshold. The focus is on the duration of the stress. This method can also be used to improve the cardiovascular and respiratory systems and stabilize the nervous system.
Intervallmethode: Interval training involves continuously varying between low and medium/high intensity; there is a constant alternation of stress and recovery (break) over a certain period of time. The breaks are usually kept short, so there is no complete recovery. This increases the training stimulus.
Repeat method: It should not be confused with the interval method. With this method, the load per repetition is close to the load limit. The breaks are long and are intended for complete relaxation.
Competition method: The real competition distance as well as the desired competition pace are trained here. This method involves running at maximum intensity, usually one repetition or one run. The regeneration phase is then initiated.
Endurance is not only considered a central performance requirement in classic endurance disciplines such as running. Basic endurance, combined with sport-specific endurance, is also important in sports games, combat sports or technical-compositional sports such as artistic gymnastics.
Maja Neuenschwander is a running expert and former top athlete. Today she works at Swiss Olympic.
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