Endurance Running Tips

5km, 10km, 21km or 42km?

Struggling to improve your pace, time and distance?

We are here to help you reach your endurance running goals.

Within this article the role of a Biokineticists in endurance running training is discussed, along with the different categories of endurance runners. Further we will look at different training modalities that can be beneficial for runners. Common factors that influence your running performance, and common injuries associated with endurance running is also shared.

Why choose Biokinetics for endurance running?

As a Biokineticist we assist you in:

1. Improving your running performance
2. Improve running technique
3. Reach running goals (time, distance, etc)
4. Reduce risk of injury
5. Regular monitoring of strength, mobility etc
6. Assist in implementation of strength training programs in addition to running training programs
7. Implement longterm planning strategies

Maybe it is time to make your Biokinetics appointment?

First things first, during your initial evaluation we determine your baseline values. This includes functional strength scores, areas of weakness or compensation, and analyse your running gait for any biomechanical abnormalities. Additionally, a medical history and pre-screening process in completed if you are new to running.

Your evaluation results is combined with your specific running goals to plan your running journey.  Goals and programs will be adapted if needed and guided by our biokineticist to ensure a progressive strength training process is followed. This prevents injuries and ensures you enjoy the process too! As a result, an individualised training plan / program is prescribed with specific exercises, and recommendations.

Contact us to book your session

 

What training should endurance runners implement?

There are many modalities and modes of physical training that are beneficial for runners. These are applied to improve your running performance- BUT the main objective which will have the biggest impact is whether the modes and modalities are being approached with the correct loads and techniques.

There are 6 main principles of physical training: FITT-VP

1. Frequency – refers to the number of times you exercise per week
2. Intensity – refers to how difficult each session is
3. Time – refers to how long you exercise for each session
4. Type – refers to the mode of exercise you are practicing
5. Volume – refers to the total amount of exercise load
6. Progression – refers to the increase in difficulty of your physical training

All these principles should be managed and adjusted in the correct way in order to not only improve performance, but also to prevent injuries. And sometimes doing this by yourself can be a challenge. A challenge we are ready to assist with. 

Common running injuries/ overuse conditions

• Stress fractures
• Bursitis
• Patellofemoral Pain Syndrome
• Iliotibial Band Friction Syndrome
• Tendinopathies
• Plantar fasciosis
• Patellar mal-tracking

 

Let us assist you to manage all the training principles within your training program

 

When looking a little deeper into the type of training, there are a variety of modes that have shown to improve running performance when included into training programs. We discuss this in short below. Generally some or most are implemented into the training program on different days and in different ways. These running specifc modes should be assisting your running progress and not hindering it.

Specific Modes to improve Endurance Running:

• High intensity interval training (HIIT) -Performing short high intensity sprints with short rest periods until participant is fatigued. This method is used to improve stamina and strength.
• Fartlek training – Manipulating running intensities and speeds so that the participant is switching between sprinting, medium speed running, and slow jogging during a continuous run. This method aids in development of strength and race tactics.
• Long-Slow- Distance training – Running at a low pace for a longer distance to build up muscular and cardiovascular endurance.
• Tempo/Race pace training – This type of training is aimed to get the body used to competition intensities. It consists of completing a sustained distance run at intensities just below your maximum heart rate.
• Interval training – Manipulating the pace of running repetitions to improve speed endurance.  With this method there are rest breaks between each running repetition.
• Speed Training – Training at higher/max speeds for short periods. This type of training will be beneficial for the start, bypasses, and finishes of races.

What about additional training methods that improve running

BUT

does not include running?

The answer lies in something called resistance or strength training. Including this into your training program allows your muscles to be conditioned in a much more efficient manner. Injury risk is reduced and overall running performance improves with stronger muscles. So let’s look a little closer into resistance / strength training.

Resistance & Strength training:

It is not uncommon for runners to present with muscle imbalances, muscle group compensations, or poor functional muscle strength and control during their evaluations. Resistance and strength training decreases muscle imbalances, improves overall muscle strength and activations, and improves running performance when implemented efficiently.

Plyometric training:

Plyometric training refers to repetitive physical activity that includes high force production in a short period of time. When you think of running, broken down into pictures – it is a series of single leg hops. Plyometric training improves the ability of the muscles and bones to withstand the bouncing load reproduced by running. Which ultimately leads to improved running gait, technique, endurance and performance.

 

Mobility training:

Since running is a very linear sport, meaning all the movement is in one direction. Most runners tend to get stiffness or overload in certain of the area of the hip, knee, and ankle joints. Mobility training will allow for good joint flexibility and active movement through various ranges. It also assists in the maintenance of overall joint health. In return, proper mobility allows for improved training ability and shortens the recovery period between runs.

Dynamic balance & proprioceptive training:

When runners are running on uneven ground, (trail running/ uneven road/ hills) dynamic balance is very important to maintain proper joint alignment and stability.  Including dynamic balance and proprioceptive training into your training program allows for improved stability and balance and aids with reduced injury risk and again… running performance improvement.

Cross training: 

Cross training allows for cardiorespiratory fitness maintenance while providing a break from the main physical activity – RUNNING. Not only is cross training beneficial in terms of physical performance, but it also assists in the psychological well-being of runners. Swimming is a great cross training choice for runners. However, this could be any other form of cardiovascular activities such as rowing, cycling etc.

Endurance running categories based on time & distance

We generally categorise endurance runners into beginner, intermediate, and advanced according to the distances they complete in a certain amount of time. See below where you are in your running journey. Is it time to improve to the next category?

Beginner:

• 10 km completed in under 60 minutes
• 21 km completed in under 120 minutes
• 42 km completed in under 4 hours, 30 minutes

Intermediate:

• 10 km completed in under 50 minutes
• 21 km completed in under 120 minutes
• 42 km completed in under 4 hours

Advanced:

• 10 km completed in under 40 minutes
• 21 km completed in under 1 hour 30 minutes
• 42 km completed in under 3 hours, 30 minutes

 

Additional factors influencing your running performance

Additionally, a biokineticist looks at other factors that influence your running performance and adresses it. These include: Running biomechanics, running economy, VO2Max, lactate threshold, altitude changes and hot climates.

Running biomechanics

Or gait (the way you run), has 6 phases. When running, only one leg is in contact with the ground at a time. This is why running is a series of single leg jumps. This also means that both legs should be equally able and strong enough to support your weight and the force of the jump on a single leg. When looking deeper into running biomechanics, the initial contact and take/ push off phase uses high eccentric muscle forces and concentric muscle forces respectively.

High eccentric muscle forces refer to when the muscle fibres are loaded when in a lengthened position. While concentric muscle force refers to when the muscle fibres are producing movement via shortening contractions. At our Biokinetics practice, we understand these phases and forces placed on the body. And how the type of training implemented into your training program will improve your running performance.

Running economy

This is the efficiency of running movement and is measured via VO2max. Meaning the energy demand for a given distance. More economical runners will use less oxygen and energy to complete the same distance as uneconomical runner. Running economy is influenced by running biomechanics, weather, running surface, footwear, muscle strength, endurance and plyometric capabilities, training strategies & modalities.

Lactate

This is a byproduct of muscle contractions that accumulate in the bloodstream as muscle fibres shortens and lengthens during physical movement. When accumulating lactate levels reach a certain point, callled the threshold, it limits peak performance at one’s maximal heart rate for a sustained period. In simpler words, the higher one’s lactate threshold the longer the individual can perform physical activity at the maximal heart rate zone.

VO2max

Refers to the maximum oxygen consumption per kg of body weight per minute. It is a good indicator of maximum aerobic capacity. In other words, how fit you are! Improved oxygen consumption leads to the increased ability to produce energy on demand and ultimately allows improved performance. Oxygen delivery and usage determines the VO2max score, with oxygen delivery being the main limiting factor. Although exercise training shows improvement in VO2max, research indicates that everyone has a genetic limit to their VO2max. It is vital to note that VO2max decreases with 10% every decade after 25 years of age. We are here to assist you in the estimation of your VO2Max and to monitor your overall cardiovascular fitness.

Altitude changes & Hot climates

As altitude increases, the amount of air pressure decreases. Meaning that there are less oxygen molecules at high altitudes (percentage of oxygen molecules in relation to carbon dioxide and nitrogen stays the same). Less oxygen molecules available at higher altitudes have a negative effect on physical activity especially if the individual is not given a period of acclimatization.

Dealing with physical performance levels in a different climate is challenging with increased heat. Because the body’s core temperature increases much faster when in a hotter climate than what they are used to. The body’s natural reaction will be to increase the sweat production as a way of cooling down the body by releasing heat through the sweat. Increased sweat production can lead to increased electrolyte loss and dehydration.

As Biokineticists, our aim is to assist you on your running journey.

To enjoy your running and do it as injury free as possible.

Whether you are at the start of your running journey, trying to improve, or already a pro-runner – we can assist you.