“Running tips to improve your run endurance. Read it now!”
Improving your triathlon run endurance should be your aim whether you are a beginner triathlete or a more experienced one.
The actual training is very similar for both beginner triathletes and more advanced triathletes.
The main difference is that for more advanced triathletes (those who have been training for a couple of years or so) the runs are longer, and we begin to include the use of various ‘toys’ in the training, such as heart rate monitors.
How Do I Know If I’m Running At The Right Intensity?
One of the key things to do is to calibrate yourself. Never mind the electronic toys that tell you heart rate, speed and so on. Those should support your triathlon run training not dictate it. To be truly effective in your training you need to be calibrated. You need to know what the training should feel like, this then enables you to determine whether you are running far enough or too far.
Heart rate can be misleading for a number of reasons.
However it can be useful to monitor over time, on repeated runs for example. If your triathlon run training is being effective you will see a lower heart rate for similar speeds.
This is because your training increases the strength and size of your heart, and makes changes to the composition of your blood. With a larger, stronger heart and greater blood volume you require less heartbeats to transport the oxygen in your blood to your muscles for a particular speed.
You will not see this week on week, but you will see it over months, and it should help to reassure you that you are making the progress you expected to.
The section below outlines how you should feel during each of the endurance training types. Read through them and think back to some recent runs and try to categorise those.
This is the lowest intensity endurance triathlon run training and these sessions should be at a comfortable, controlled pace. This is absolutely key.
Whilst conversation is not always easy in running due to the synchronisation between your stride rate and your breathing, you should find that if you stopped, within a few seconds your breathing rate would be controlled and you could chat easily.
As the session goes on you should feel the same but your legs begin to feel less fresh, and then a bit tired (it can sneak up on you; one minute you are fine then 5 minutes later your legs don’t quite respond the way you intended). This is a sign that you are starting to challenge your Extensive Endurance capacity.
Everyone, no matter how good will reach this point. How well endurance-trained you are will dictate how long it is before you begin to feel this. The crucial part is that the intensity is correct. In a beginner triathlete or runner this may occur after 15 to 20 minutes. Someone better trained may run at the same speed and the same initial effort level but take 45 minutes or more to reach the same point of fatigue. Your endurance capacity is unique to you!
You may also find that the feeling is different on different days. After a few days of rest you may run for 60 minutes before you begin to tire, however a couple of weeks later after some more swim, bike, run training you may find you tire at 40 minutes on the same route. This is because of the accumulated fatigue from the other training. Until you rest, this is your new endurance capacity. And you must respect it!
This feeling of fatigue is one of the key indicators for you. If you never get this feeling you are not going for long enough. If however you are running at the correct intensity but every run leaves your legs cramped and completely drained, you are running for too long. More at How To Improve Your Triathlon Run Endurance