Proper Endurance Running Techniques for Beginners
STEEL Team
January 5, 2025
NEW
THIS IS A NOTICE
As society advances, awareness of healthy living and self-care has become more significant. Finding a suitable physical activity is not just essential for maintaining health but also plays a vital role in connecting with oneself in daily life.
Among these activities, running has become a popular choice for many. However, to fully enjoy the tremendous benefits of running, it is crucial to adopt proper endurance running techniques to avoid unnecessary injuries. Let STEEL guide you through the journey of endurance running, starting with the most fundamental techniques.
Endurance running is defined as the ability to run continuously over a long distance at a steady pace and constant intensity. This type of training promotes the ability to maintain endurance performance for extended periods. Endurance running forms the foundation for building stamina in runners.
Many people mistakenly believe that running is as simple as putting on a pair of shoes and heading out. However, to begin and maintain endurance running effectively, several factors need consideration. Among these, selecting a distance suitable for your ability is crucial. Below are common endurance running distances and their levels of suitability:
1. Short Distance (1.5km - 5km):
2. Medium Distance (5km - 10km):
3. Long Distance (10km - 21km):
4. Marathon Distance (42.195km):
Endurance running offers numerous physical and mental benefits, including:
Running is one of the most popular physical activities with significant health benefits, particularly in strengthening muscles. The continuous activation of muscles during running, such as the quadriceps, hamstrings, glutes, and calves, leads to the breakdown and subsequent repair of muscle fibers, a process known as mechanical hypertrophy.
Additionally, endurance running improves the resilience of smaller muscles and enhances the composition of muscle fibers, such as increasing the proportion of type II fibers (endurance fibers), which enables muscles to function more efficiently in endurance activities.
Research by Kohrt et al. (2004) demonstrates that weight-bearing activities like running stimulate bone density development and maintenance. Higher bone density strengthens joints and reduces the risk of osteoporosis. Regular running also helps cartilage adapt to the pressure and weight placed on it, improving its durability.
A study by Pruziner et al. (2013) found that cartilage in individuals who run regularly has a denser and more robust structure.
Like muscles and joints, the brain also relies on exercise to remain healthy. Physical activity increases blood flow to the brain and releases neurotransmitters such as dopamine and endorphins, which promote feelings of happiness. These neurotransmitters provide both immediate and long-term benefits, including stress reduction, mood improvement, enhanced memory, concentration, and mental clarity.
Metabolism involves the chemical processes by which the body stores and converts nutrients from food and drinks into energy. According to Pam Nisevich Bede, a sports nutritionist with Abbott, “As we become more active and improve our fitness, our metabolism accelerates.”
This process replaces excess fat with metabolically active lean tissue, aiding fat loss, improving health and physique, enhancing performance, and speeding up metabolism.
Recent decades have witnessed a significant expansion in the application of scientific principles to sports and training activities. Athletes, especially in endurance sports like running, quickly realize the importance of understanding basic physiological knowledge to achieve better results. Two critical factors directly affecting endurance running performance are aerobic respiration and anaerobic respiration.
Aerobic respiration uses oxygen to break down carbohydrates and fats, generating energy for muscle activity. This process is more efficient, providing sustained energy over extended periods. Aerobic respiration is commonly utilized during low- to medium-intensity activities, such as endurance runs or recovery runs.
Unlike aerobic respiration, anaerobic respiration generates energy for muscles without oxygen. Instead, it relies on glycogen (stored glucose in muscles) to produce adenosine triphosphate (ATP), which serves as an immediate energy source for muscles.
Anaerobic respiration produces more energy in a shorter time but generates less total energy compared to aerobic respiration. Therefore, anaerobic respiration is typically utilized in high-intensity activities, such as sprinting or interval training.
Summary
Understanding how aerobic and anaerobic respiration work allows you to design an effective running program. By incorporating low-, medium-, and high-intensity exercises, you can develop both energy systems and improve your overall running performance.
Additionally, proper breathing while running is essential. Deep and steady breathing supplies sufficient oxygen to muscles, supporting both energy systems for optimal efficiency.
Endurance running is an excellent exercise for improving cardiovascular health, stamina, and resilience. However, to achieve optimal results and avoid injuries, it's essential to practice proper techniques. Here are four critical techniques to keep in mind:
Before starting an endurance run, warming up is crucial to prepare your body, increase blood flow, and lubricate joints. Spend 5-10 minutes on light warm-up exercises, such as walking, short sprints, and joint rotations, to avoid unnecessary injuries.
Running is a relatively freeform activity, meaning there’s no one-size-fits-all posture. The key is to maintain a posture that feels natural and comfortable for you.
Proper breathing during endurance runs is essential for supplying oxygen to muscles and maintaining a steady heart rate. Breathing through the nose is recommended for its physiological and health benefits:
Additionally, diaphragm breathing, also known as abdominal breathing, is equally important. This technique involves deep breathing that expands the abdomen and allows for greater oxygen intake than shallow chest breathing. To practice:
Avoid starting your endurance run at a high pace. Begin slowly and gradually increase your speed throughout the run. This strategy helps conserve energy and prevents early exhaustion.
In addition to the four key factors mentioned earlier, keep the following points in mind:
Endurance running offers incredible health benefits, but many people struggle with fatigue during training. To help you conquer longer distances effectively and with energy, remember these key tips:
Providing your body with adequate energy is crucial for maintaining stamina during endurance runs.
When running for more than 30 minutes, consider carrying quick-energy snacks such as energy bars, gels, protein bars, or honey. Consume these snacks before you feel hungry to ensure your body absorbs nutrients efficiently.
Proper hydration is essential for maintaining performance and health during endurance running. Drinking water before, during, and after your run helps replenish fluids, prevent dehydration, and reduce the risk of cramps.
Your hydration needs may vary based on your body weight and activity level. Below are specific guidelines for water consumption based on body weight:
These recommendations serve as general guidelines and may need adjustment based on factors such as weather, time of day, individual physiology, and clothing worn during runs.
For longer runs, carry a water bottle or take advantage of hydration stations along the route. Maintaining proper hydration ensures efficient body function and reduces health risks associated with dehydration.
Many believe running is an accessible sport that can be self-taught at home. However, to achieve optimal results and avoid injuries, proper guidance from a professional coach is invaluable.
With a team of experienced and professional coaches, STEEL Gym offers a variety of running programs tailored to all skill levels and goals. One of our standout partnerships is with Kilomet, a running team led by professional trail runner Quang Tran. Known for his remarkable achievements in sports, particularly running, the collaboration between STEEL and Kilomet has successfully helped many runners reach their personal milestones.
Currently, STEEL x Kilomet offers three main training programs:
Through this collaboration, STEEL not only delivers top-tier training programs but also fosters a dynamic and supportive running community where runners can learn and grow together.
These foundational techniques will help you begin your endurance running journey correctly. Mastering these techniques is essential not only for avoiding injuries and maintaining health but also for building a strong foundation to conquer longer distances in the future.
For beginners, learning and training with reliable resources and experts will propel you further and help you overcome limits on your endurance running path. STEEL believes that with perseverance, you’ll soon achieve the milestones you’ve set for yourself.
