Introduction to Endurance Training

Training for endurance is essentially training your body’s energy systems to work efficiently enough to get you through your chosen sport or event.

It is the duration, intensity and frequency of your sport or event that will determine the energy system you will need to endurance train.

Each energy system requires a different type of endurance training, the key types are aerobic endurance,anaerobic endurance, speed endurance and strength endurance although any sports require a mix of more than one energy system at the same time.

Aerobic (meaning ‘with oxygen’) endurance is an essential base builder of any endurance training. Aerobic endurance training will develop your body’s slow twitch muscles, preparing them for extended periods of use (anything from 2-30 minutes).

Those who maintain a good level of aerobic fitness are more likely to have efficient respiratory and cardiac systems, a decreased cardiac output (volume of blood being pumped by the heart) and a higher level of oxygen uptake (VO2 max). Your aerobic threshold occurs at approximately 65% of your maximum heart rate.

Aerobic Endurance Sports and Events: marathon, half marathon, triathlon, 5k run, 10k run, cross country ski, century bike ride, swimming, tennis, cricket.

Anaerobic endurance training is essentially training your muscles to work for shorter but much more intense periods of time with a limited recovery. They therefore have to rely on their stored fuel reserves.

When these run out and your muscles are not receiving enough oxygen to meet the demands of the activity, lactic acid is produced at a rate faster than it can be cleared. This is known as your ‘anaerobic threshold’ and usually occurs between 85-90% of maximum heart rate.

Anaerobic Endurance Sports and Events: weight lifting, football, rugby, sprinting, interval training, tennis, hockey, basketball, cricket.
Speed endurance training is useful for any sport that requires a succession of repetitive high intensity sprints. You are essentially training to maintain a higher work rate for a longer period of time and improving the rate at which lactic acid can be cleared.

The difference between speed endurance training and speed/sprint drill training is that the latter entails repetitions lasting 5-10 seconds with recovery intervals. Speed endurance repetitions range from 30 seconds to 2-3 minutes. Having a sound aerobic endurance foundation and fitness level is vital before attempting any form of speed training.

Strength endurance training entails training your muscles for activities that require them to maintain their efficiency or ‘contractile force’ while under tension. Strength endurance training should be an essential component of any training program as it is fundamental to enhancing athletic performance. The two main types of strength endurance training are long term and short term.

Long Term Strength Endurance Sports and Events: rowing, long distance running, swimming, triathlon, cycling.

Short Term Strength Endurance Sports and Events: football, hockey, rugby, cricket, tennis, squash.

Now you have a greater understanding of the type of endurance training and energy systems that you will be utilising when training for your chosen sport or event, please keep checking back for sample endurance training programs all designed to help you perform successfully and functionally.

If you have found this article useful please feel free to pass it on to anyone else you feel might benefit from it.

‘Til next time, stay focused and keep up the good work!

James & Gen