How to Build Endurance: Jason Answers All Your Endurance Training Questions
1Digest
Episode 391 focuses on building running endurance. The podcast addresses several key questions: how to build endurance (high volume, aerobic workouts, consistency); how to determine easy running pace (RPE 4-5, 60-75% max heart rate, slower than race pace); why persistently high heart rates might indicate aerobic deficiency syndrome (requiring high-volume easy running and cross-training); whether to return to previous mileage after a recovery week (yes, unless the break was longer than two weeks); and the benefits of zone 2 training (mitochondria building, fat burning, endurance base building). The episode also touches upon lactate threshold, cardiac drift, and overtraining syndrome, emphasizing the importance of a balanced training plan that incorporates both easy and hard efforts. Sponsors Prevenx and Element are mentioned.
Outlines
Introduction and Endurance Training Strategies
This episode introduces the topic of building endurance for runners, highlighting the importance of high-volume training, aerobic workouts (at or below lactate threshold), and consistent training over time. Sponsors Prevenx and Element are also mentioned.
Addressing High Heart Rate and Easy Running Pace
This section tackles issues of persistently high heart rates, suggesting potential causes like aerobic deficiency syndrome and offering solutions such as high-volume easy running and cross-training. It also explains how to determine easy running pace using RPE, heart rate, and relative pace adjustments.
Zone 2 Training and Low Heart Rate Training Benefits
This segment delves into the benefits of zone 2 training (mitochondria building, fat burning, endurance base building) and low heart rate training, clarifying that while beneficial for building an aerobic base, it needs to be combined with speed work for optimal results. The importance of sufficient training volume and the dynamic nature of zone 2 are also discussed.
Keywords
Endurance Training
Strategies and techniques for building running endurance, including high-volume training, aerobic workouts, and consistent effort.
Zone 2 Training
Endurance training performed at a heart rate of approximately 60-75% of maximum heart rate, focusing on building aerobic base, mitochondria, and fat adaptation.
Easy Running Pace
Determining the appropriate effort level for easy runs using RPE (Rate of Perceived Exertion), heart rate, or relative pace adjustments.
Aerobic Deficiency Syndrome
A condition where runners struggle to maintain a low heart rate at easy paces due to a lack of aerobic conditioning.
Lactate Threshold
The highest intensity sustainable without a continuous increase in blood lactate levels; crucial for endurance training.
Overtraining Syndrome
A physiological state from excessive training and insufficient recovery, characterized by fatigue, high heart rate, and impaired performance.
Recovery Week
A period of reduced training volume and intensity to allow the body to recover and prevent overtraining.
High-Volume Training
A training approach that emphasizes a large amount of training volume to improve endurance.
Q&A
How do I build endurance?
Build endurance through high-volume running, aerobic workouts (lactate threshold or slower), and consistent training. Supplement with easy cross-training.
How do I determine my easy running pace?
Use RPE (4-5), heart rate (60-75% max), or run 1-3 minutes slower than race paces. Account for fatigue and weather.
Will low heart rate training help me run faster?
Indirectly, yes. It builds an aerobic base, but speed work is also crucial.
Why should I run in zone 2?
Zone 2 is optimal for building endurance, mitochondria, and fat adaptation. Sufficient volume is key, and your zone 2 will change over time.
What should I do if my heart rate is persistently high?
This might indicate aerobic deficiency syndrome. Increase high-volume easy running and cross-training to build an aerobic base.
Show Notes
There's a lot of confusing info on the internet when it comes to building endurance.
Let's get you the knowledge you need to set you up for a strong, injury-free year. Listen to get answers to these questions:
- How do I build endurance?
- How should I deal with a persistently high heart rate?
- After taking a recovery or down week, can you jump back up to the weekly mileage level that you were at before or should it be more gradual?
- How do I figure out my easy running pace?
- Will low HR training help you run faster?
- Why should I be running in Zone 2? How do you know if Zone 2 is too slow?
Send this episode to a friend who has a big running goal this year.
Links & Resources from the Show:
- Make sure you're subscribed to the StrengthRunning YouTube channel.
- Hear from 9 pro runners on how they stay running healthy, happy, and injury-free.
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Thank you DrinkLMNT!
A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.
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If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.
Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.
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