Always warm up for at least 10-15 minutes before stretching, training, or competing. You should be comfortable when you start.
Start easy and finish strong. Make sure to cool down after.
Increase mileage gradually (%26lt;2 extra per week) on long runs, and reduce speed as mileage increases. Alternate long runs with shorter pace runs, each every two weeks.
Vary your training throughout the week to focus on fast twitch, medium twitch, and slow-twitch muscles so you always have a ';spare'; when you compete.
Train yourself to concentrate on form during your workouts, not on distractions like headphones or daydreams, or your mind will wander during competition.
Never let more than one recovery day pass without doing something, unless you are injured or have just completed a major event.
Do not train through injuries; Rest, Ice, Compress, Elevate, and when you are ready, Massage them back into shape.
Use sports drinks before, during, and after training to train your digestive system and speed recovery. Alternate with water on hot days.
Make sure your post-workout drinks have real carbs, and some protein is a plus. Both are absolutely necessary right after your workout, if not sooner.
Have a good meal with vitamins, minerals (including magnesium) and omega-3s within two hours after your workout.
The more training you do, the more sleep you should get.
24 hours before competition, run a good 880 and carb load all day. Your muscles will be stoked for the race. Use this routine the day before your longest training sessions as practice.What advice can you provide when training for endurance competitions?
My humble thanks, Dave. You are the best.
Gotta run 22 on Sunday. Hope to practice what I preach...
BTW, I've been an Accelerade customer for years. My cat even likes the stuff. She tries to get into my fuel belt bottles, because she knows there's real protein in there!
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yeah, you should do pranayama. its an indian breathing exercises. it is being taught especially by swami ram dev in india right now. i bet that will definitely help to improve by a couple of levels
I have completed 15 triathlons, as well as numerous runs and bike rides, all since I turned 40. My advice is to sign up for races. They are fun, challenging and a great incentive to keep on training. they also give you a tangible result so you can see how you are progressing.
A great way to start your involvement in endurance sports is to sign up for a program like Team in Training. That's how I got my start four years ago.
Keep in shape and drink lots of water.
A few things are: make sure you start eating healthy a few days before the competition. And eat a lot of grain like just plain spaghetti because it provides carbs for your energy.
Hi there, the only things that you can do is your best, as long as you have had a go, that's more than some people would do. Just crab it by the horns and go for it. Don't think negatively, Don't set the goals to high, then you cant be disappointed if you get 10Th instead of 9Th, aim for what you can do, be as strong as you can, its not really the winning its the taking part, when can some one say i took part in the race, YOU CAN.
Have a go and the most important thing is ENJOY every moment that your training don't let it become a chore..
Eat well, sleep well, relax as much as you can, Don't be to hard on your self.. have a friend help you train and give you the odd kick when your feeling sluggish, GOOD LUCK you will get there...
All the best..
Give yourself time.
It takes years of real dedication to be any good at it.
Set a Goal.
Practice makes perfect.
Mental focus and confidence are the most important if you want to be successful in endurance competitions.
When training it is very easy to lose sight of your goal and stop believing in yourself.
nn ho capito nnt
For me, a former high school dancer, track runner, and basketball player, to prepare for an endurance competition, you must first have a drive and ambition within you, because you WILL come across obstacles, but you WILL continue forward when you have that sense of purpose. If you are missing the drive then you won't be able to stay encouraged, confident, and motivated. Next, one must build agility and stamina. Practice. Practice. Practice. Practice. Practice. Practice. Practice. You can never practice enough. Once you know what you are doing and how do do it well, when it comes time for the competition, you will perform great. One more thing, never be afraid of change. Adapt to make sure you always come out on top!
Endurance...try holding low stances for long periods of time(ex horse stances, cat stances, etc. for at least 5 mins). Those stances are used in martial arts, but when combined with weightlifting and intense cardio can remove most of the muscle strain when running. I find that if you can hold a horse stance for 5 minutes, you can run at least 2 miles without feeling muscle strain and losing breath, nevertheless breaking a sweat.
WATCH BEERFEST, THATS ENDURANCE TRAINING IF I EVER DID SEE IT! HAR, HAR, HAR...............
Steps to a succesful marathon.
Start running
Dont stop
yas
Long, Slow Distance (LSD) Training
As the name suggests this type of training is very typical of long distance runners. The duration for LSD training should be close to race distance or 30 min to 2 hours. The intensity is usually less than 70% VO2 max, or about 80% max heart rate (MHR is found by taking 220 minus your age). The intensity for LSD training is often assessed by the “talk” test. You should be breathing heavily, but able to hold a conversation.
This type of training offers such benefits as improved cardiovascular and thermoregulatory function, enhanced mitochondrial function ( this increases cell metabolism, thus you receive more energy), and increased utilization of fat for fuel. Also, your lactate threshold will improve and your body will become more efficient at removing lactate from your blood stream, which will enable you to run longer without getting as sore. Although LSD offers benefits, because it is run at a lower intensity than competition, relying too heavily on it could have slowing effects on your running.
Pace/Tempo Training
This type of training is often referred to as lactate threshold training. Studies have indicated that the best predictor for distance running is your lactate threshold- the speed you are able to run before lactic acid starts to accumulate in the blood. By tempo training you can actually increase the speed that you can run before the accumulating lactic acid starts to fatigue you. Pace/tempo training is designed to increase energy production from both the anaerobic and aerobic pathways. Simply put, tempo runs will teach your body to run faster before fatiguing.
The intensity of tempo running is slightly above your race pace, and should be done for 20-30 min. An example of a tempo run would be to run at a challenging pace for 5 miles. At the halfway mark slow down to a jog for 45 sec. This 45 second break will be just enough to give you a physiological break without allowing your heart rate to drop, or the blood lactate levels to fully recover. As the weeks progress you should continue to diminish the recovery period until you can run the full 5 miles with no break at tempo. You should see improvements in the duration of your run not in your speed. Tempo runs are very simply and are less stressful physically and mentally than interval runs, which are discussed next.
Fartlek Training
Fartlek is a Swedish word that translates into ‘speed play’ and combines continuous and interval training. The foundation of this training is a long slow cycle at ~70% of your VO2 max accompanied by short bouts of high intensity running. The great thing about the Fartlek training is that there are no set standards and this allows for you to run at your own duration, intensity, distance, and speed. Here are just a few examples of Fartlek training sessions:
Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.
10 minutes warm up jog.
Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
10 minute warm down jog
Saltin Fartlek
This is good training for 1500m, 5k and 3k.
10 minutes warm up jog.
Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
10 minute warm down jog
Astrand Fartlek
This is good training for 800m.
10 minutes warm up jog.
Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
10 minute warm down jog
Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.
10 minutes warm up jog.
Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds.
Repeat with 15 second decreases in recovery jog
(e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30.)
10 minute warm down jog
Make sure it is something you WANT to do. if you have a different reason for doing something then you will usually not do as great as you probably could. also in order to remember why you have the burning feeling in your lungs and your pulse pounding in your head, bring something to remind you exactly why you want to do it, so that it can erase all doubt and force you to push even harder.
Know you limitations. Be sure you are physically able to do the activity you are doing. I ran my first marathon in March of this year at Little Rock and I ran 5 days a week every week with no break from October until the End of February. My main strategy was gradual progression. 4 days I would run the a medium distance with a quick pace (4-6 miles with a 7-8 min mile pace each day) and the last day I would do my long run. The long run started out a 6 miles and gradually progressed each week until 2 weeks before the marathon. That week I was at 20 miles. Once I finished 20 miles in one day I felt ready. The one factor that pushed me over the edge in my training was pure determination. I did finish my first marathon with a 3:48 time.
As far as the ';eat lots of carbs'; answers go..... Some of the most successcul distance runners in the world (like those kenyans who win like every marathon in the US these days) eat 0 (or nearly 0) carbs.
Nutrition is very important, but the food pyramid is incredibly outdated. Even the american heart associations diet is terribly outdated.
That being said, running or any distance sport is 90% mental (guts). Never quit is the single most important piece of advice I can give you.
Join Team In Training or another group that focuses on endurance events. They have professional coaches to help you along the way, and it's a fun time for all!!!
I agree that a change in lifestyle to good health is the great focal point to all people, especially those in competitive sports.
In Kailua, Kona, Hawaii, there is going to be an Ironman Triathlon on October 13th, 2007. Since one of my local favorite beaches will be blocked off on both directions on Alii Drive, I've requested a day off of work for that day because two streets will be closed for the duration of the competition. Many of the other Hawaiian folks will have to walk 4 miles to work or park their cars further down Alii Drive or leave very early to work before the competition.
Then it dawned on me that since I do jog myself and go snorkeling every morning, I should volunteer at the triathlon and give those guys bottles of water and have a plastic recycle container close by (to avoid littering the Island of course) and cheer them on for the majority of the competition.
My advice is:
Exercise and endurance gives me hope that good health is the road to happiness and gives me inspiration to do a lot more.
Mahalo and Alohas!!! See you at the competition!!!
Water,plenty of water.
If not big problems!
Pace yourself, eat properly.
I get up at 4am each morning to workout. I do most of what you and everyone has mentioned thus far. The most difficult part of endurance training for me is motivation. Not just the motivation of getting up each morning but also the motivation to push myself once I'm out there. Clearly, training isn't meant to be fun like I've heard so many times. ';Just have fun. Don't take it too seriously. Don't go too hard because you'll burn out....'; If it's fun, your not training hard enough. Overtraining is obviously a concern with such an attitude, but if you're serious about it, there are ways to monitor those pitfalls.
I've really combined my long miles with a spiritual side. It's similar to meditation but I'm not exactly sitting in some yoga position chanting. It is not some new technique that will make you go faster or increase your power, it's something much deeper. It gets me out there to put in the miles. I don't need a partner or someone to motivate me every day. When I wake up in the morning there's a surge of endorphins that rush through my body, not a surge of cortisol.
[Something that occured to me while I was writing this.. There are coaches who have coached the best athletes in the world how to improve through being more spiritual. Michael Jordan hardly needed a coach to show him how to physically perform better. I'm sure most world-class athletes have similar issues (not first hand knowledge). But he stayed with Phil Jackson because Phil had the wisdom to push Jordan's mind to a different place when he played. Phil taught Jordan a higher consciousness. Just watching the guy play is a spirtual experience.]
If you're not a spirtual person or if you don't have an interest in it, then don't even read any further. If you do however, the power it has is truly amazing. I try to read some spiritually focused things before I go to bed, sleep on them and then think about what I read the next morning. Before I read, I prepare everything I need including clothes and water bottles, but also what I need to do tomorrow to reach my long term goals - that constant chatter in my head (am I training too much.. I should be more fexible with my schedule... man I'm sore today) when you're out there isn't helpful. When I'm out there (this it where it might get a little weird), I sort of take my consciousness (spirit, my emotional heart, whatever you call it) and move it in front of me. I bike, so I see it as a ghost rider out in front of me - I'm in its draft. My pain, anger, aggression, desire for glory, etc. doesn't guide me, it's a consciousness that's above these things, and I follow it... literally.
Now on to the best part of the morning workout...
Endurance athletes love to be outside and are more apt to connect with nature than those who spend hours pumping iron in a gym. The best part of my ride is to take a 15 minute break and watch the sun rise. Everyone has seen one, but it's an entirely different experience when you do it every day. Try it, or something similar for a week. You'll never workout the same again. For me, the sun was created to give life to everything on our planet. The spiritual awe that I feel watching it rise combined with the physical sense of well being is overwhelming. This is what gets me up each morning and it's a major reason why I ride.
Anyway, I tried my best to keep it short... Good luck.
P.S. I just read your bio. I would have written this different had I known before I started. You da man!
Holy crap Dave,
These people really think they are telling YOU something that you don't know about endurance training. LOL. Some good answers above, and some scary ones.
For endurance training tips I would refer you to a book called Dave Scotts Triathlon Training
Or Davescottinc.com for personalized endurance training programs
Try having a baby. Train for 9 months by supplying yourself with enough nutrients to sustain a very challenging test of endurance. Steer clear of all drugs and other toxins that may harm your body - most importantly, on the day of the event. Refuse drugs and any ';assistance';, as this disqualifies you from being in control and may lead to serious medical intervention. Be in touch with your body, don't neglect your spirit, and don't be afraid to be guided by your instinct. Humans, just like other mammals were designed to endure this kind of event.
Embrace the empowerment found in the successful completion of this most important event.
keep the inspiration
nothing can beat strong determination and will power! its all in the mind!
your mind will say ...';im tired...must stop'; ';is that my leg getting sore ...shud stop';
BUT force them thoughts out! prove it to yourself that you can do it!
you and only you have the decision of whether to go on or to stop. if you want to finish, then take the decision not to stop, and stick with that decision (it will be hard but you can do it) and you WILL finish!!
good luck
training is good for the body , for instant if you are a foot baller you got to train because you can just go to the feld without training so training is goog n every area of life
Yoga (Definetly)
dont take any drugs, keep focused and dont have any worried that could get u side tracked.
dont get addicted but enjoy what u do!
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