NSCA -National Strength - Developing Endurance

Library of Congress Cataloging-in-Publication Data

Developing endurance / National Strength and Conditioning Association (NSCA) ; Ben Reuter, editor.
p. cm. -- (Sport performance series)
Includes bibliographical references and index.
ISBN-13: 978-0-7360-8327-0 (soft cover)
ISBN-10: 0-7360-8327-8 (soft cover)
1. Physical fitness. 2. Physical education and training--Physiological aspects. 3. Exercise--Physiological aspects. 4. Endurance sports. I. Reuter, Ben. II. National Strength & Conditioning Association (U.S.)
GV481.D47 2012
613.7--dc23

2011044117

ISBN-10: 0-7360-8327-8 (print)
ISBN-13: 978-0-7360-8327-0 (print)

Copyright 2012 by National Strength and Conditioning Association

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Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Developing Endurance: p. 30. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Developing Endurance may not reproduce any material.

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P articipation in endurance sports and racing is a growing activity for people all over the world. In many countries, a popular recreational activity is participating in running races and triathlons to raise money for charitable organizations. More and more people are participating in 10K runs, marathons, and bike tours. A growing number of people are also participating in triathlon races ranging from sprint distances to Ironman. Additionally, noncompetitive bike tours, triathlons, marathons, adventure races, and other types of prolonged aerobic activity attract people from diverse backgrounds.

Knowledge of proper training programs and techniques for endurance training is still catching up with participation. A training program that is properly designed is essential for athletes to be able to enjoy endurance activities as much as possible. A properly designed program can also minimize the risk of injury and maximize performance for those individuals who are competing.

Many endurance activities involve some amount of running. According to various research studies, as many as 75 to 80 percent of runners are injured each year; an injury is defined as something that causes the runner to miss one or more days of training. Often these injuries occur because of improperly designed training and conditioning programs. The information provided in this book can be a valuable tool to help the endurance coach or self-coached athlete develop a training program that is designed to maximize performance and minimize the risk of injury.

When training for endurance events, many people do not consider the importance of overall physical fitness. Physical fitness consists of three main training components: cardiovascular (or aerobic) training, resistance training, and flexibility training. Each component has a valuable place in a properly designed program for the endurance athlete.

Endurance sports are activities that require a high level of muscle endurance. This is achieved primarily through aerobic activitiesrunning, cycling, swimming, and so on. The muscles are trained to contract repeatedly at a submaximal level without fatiguing. Some endurance training programs focus almost exclusively on aerobic training, using a more is better approach. This approach often leads to the exclusion of other aspects of fitness because athletes and coaches think they dont have time to devote to other areas.

Well-trained endurance athletes do need a high level of aerobic conditioning, but long-term avoidance or minimization of the other components of overall fitnessespecially resistance trainingcan lead to performance plateaus and chronic injuries. Most people who participate in endurance sports are recreational athletes, so overall physical fitness is an important part of maintaining a high quality of life. As a person ages, muscle strength (the ability to produce force) and muscle power (the ability to produce force rapidly) decrease. Endurance training maximizes the ability to produce repeated submaximal muscle contractions, but it does very little to maintain or increase muscle strength or power.

Endurance sports are a unique activity. Participants in endurance sports have a wide range of body types, age, and experience. For example, it isnt unusual for marathoners to finish in times ranging from less than 2 1/2 hours to almost 7 hours. The age of these finishers often ranges from less than 20 years old to well over 70 years of age. Some of the participants are first-time finishers, but other participants may have previously completed numerous marathon races. No matter what the body type, age, or experience, all the athletes complete the same event over the same terrain. Each participant needs to have adequate physical conditioning, skill, and mental fortitude to ensure that he or she is able to successfully complete the event. The information in this book will benefit everyone from the novice who trains for health and fitness to the experienced competitor who is trying to maximize performance.