Endurance training is key for preparing for high-speed track and field events. Let鈥檚 dive into the various types of endurance training and how they can boost an athlete’s performance.
Understanding the Types of Endurance
Muscular endurance can be broken down into three main types:
1. Speed Endurance or Anaerobic A-lactacid Endurance: This type depends on ATP and creatine phosphate for energy. It focuses on maintaining a high, steady running speed using the anaerobic lactacid mechanism.
2. Anaerobic Resistance or Lactacid Capacity: This form of endurance uses energy from glucose broken down from muscle glycogen. The glucose is first turned into pyruvate and then into lactate.
3. General or Aerobic Endurance: This type relies on energy generated in the presence of oxygen.
All three types measure the ability to supply energy efficiently, known as supply power.
Speed Endurance Training
Speed endurance focuses on maintaining a fast and steady pace for as long as possible. The primary challenge is not the energy supply but the nervous system’s ability to handle intense, repeated efforts.
To improve speed endurance, try doing repeated sprints of 60-100 meters at about 94% of your best time for the year. Take short breaks between each sprint and longer rests between groups of sprints. This method is flexible and can even help improve walking speed.
Anaerobic Lactic Resistance Training
This training is more effective for mature athletes since, after age 20, their cells develop more of the components needed for short bursts of intense activity. It involves running tests covering medium distances (150 to 250 meters) to longer ones (300 to 500 meters).
For younger athletes, this training is less effective because they lack sufficient enzymes and transporters necessary for such exercises.
Aerobic Resistance Training
Aerobic resistance training relies entirely on the body’s energy sources. When exercise intensity surpasses a certain level, the body can’t clear lactic acid quickly enough, leading to its buildup, which can disrupt energy production.
For sprinters, aerobic resistance exercises might include steady-paced runs, consistent fast-paced runs, gradually increasing speed runs, runs with varying speeds, interval runs, and combination interval runs.
Conclusion
Endurance training is crucial for high-speed track and field preparation. By understanding and incorporating the right types of endurance training, athletes can enhance their performance significantly. Whether focusing on speed endurance, anaerobic lactic resistance, or aerobic resistance, each type plays an essential role in overall athletic improvement.
