Endurance is a fundamental component of many sports, including running and football. Building endurance can also help improve performance, making it possible to withstand prolonged exertion and handle more intense play situations. In this article, we look at some strategies to build endurance for running and football.
How to build endurance for running
Here are some useful tips to increase your running endurance::
- Interval training: Interval training is an effective way to build endurance for running. Alternate periods of high-intensity running with periods of active recovery or moderate-intensity running. This stimulates the cardio-respiratory system and improves the body's ability to manage prolonged exertion.
- Slow and continuous running: In addition to interval training, it is also important to include slow and continuous running sessions. This type of training helps establish a solid aerobic base, gradually building the body's endurance and efficiency during running.
- Gradual increase: Gradually increasing the distance covered or time spent running during training sessions is an effective way to improve endurance. Increasing the total distance by a small percentage each week allows the body to gradually adapt to the new demands.
- Perseverance: Endurance is built through perseverance, so you should plan your training to include multiple runs a week (2-3 times at least) for an extended period. There are no shortcuts: over time, your aerobic capacity will increase, and your musculature will grow stronger, boosting your endurance.
- Rest and recovery: Make sure to build rest days into your training schedule. Rest is fundamental to letting your body recover and adapt to exertion, preventing overtraining and reducing the risk of injuries.
How to build endurance for football
Improving breathing and body management is fundamental to this sport, but it requires training and perseverance. Below are three exercises that will help you build endurance before returning to the pitch.
- Method 10-20-30: This training method lets you boost endurance and lung capacity, thus improving your breathing. Put on your running shoes and run for 5 minutes, alternating between 30 seconds at low speed, 20 seconds at medium speed, and 10 seconds at top speed. This method simulates the variable intensity experienced during a match, in which players do not run at a constant speed. Various studies have shown that practising this method consistently for 7 weeks results in a 4% increase in lung capacity and improves performance at 1,500 and 5,000 metres.
- Repetitions: This exercise is useful to alternate with the 10-20-30 method, and can also be practised before a match to prepare your breathing. Run for a few minutes at moderate speed and then sprint a little as though trying to reach the ball first. Then resume slow running. This training engages the whole body and, depending on your fitness level, can take around 15-30 minutes. When you have finished the repetitions, however, you will be ready to get on the pitch and be active without getting out of breath.
- Endurance exercises with a ball: Build endurance exercises into your training using a ball. This could involve slalom exercises or running with the ball at variable speeds to improve endurance and ball control simultaneously.
- Interval training: Interval training is as important for football as it is for running. Alternate periods of high-intensity running, such as sprinting or rapid direction changes, with periods of active recovery or moderate-intensity running.
