Looking for endurance tips...

[95Honda 486]

OK, so here is where I am at.  I have been working out pretty steadily for 20 years, I never go more than a week or so off.  I lift 3-5 days a week and cardio 3-4 times a week.  I either run 4-5 miles or do something like an eliptical for an hour.  I'm 6'3 and about 215 pounds, give or take, so not too much fat.  My body is still in OK shape for pushing 40.  I have normal aches and pains but nothing I can't get through.  I don't take any medication at all, and the only supplement I use on and off is Creatine.  I drink 1/2 - 1 gallon of water almost every day.

 

I want to start pushing more endurance.  I am deploying next week and one of my goals is to be able to run (jog) 7-8 miles in light gear (just a vest with no plates and a 9mm pistol on my chest, I have no choice on this).  So 10 pounds at the most.  I never do long runs.  I have been trying to get ready by doing faster ruck marches (well fast for me, 15:30 pace, 6 or so miles) with 40-50 pounds in my pack.  I am also trying to jog more.

 

My problem is I am running out of gas too easily these days.  Like 15 minutes into my marches or a mile into my jogs I fucking want to quit so damn bad.  My legs just don't seem like they are recovering and I feel like crap until the last 15-30 minutes.  I am taking the weekends off so I don't think I am over using anything.

 

I am just wondering what tips any of you guys might have to help with the endurance.  I really want to get up to being able to jog the distances I want with light gear and not be so smoked after the ruck marches...

 

Also, I eat pretty good.

[Julian 641]

When I was deployed I did a ton of interval training and it improved my run times pretty drastically with a month or so, eventually you'll build up distance pretty easily.

[95Honda 486]

I was working pretty hard on the intervals the last 2 months.  Was able to drop my run times considerably.  I started doing more leg workouts, seeming to help.  I just think I am not 18 anymore...

[Quentin Jarrell 671]

Don't take this as condescending, as I think this an important question. Does the military not offer trained specialists to help with this sort of thing. Even if not on active duty if there is even the slightest Chance of you guys having to go out and risk you life y'all should have the best specialists available to ensure you are in the best shape possible.

[95Honda 486]

They do, but the primary focus is to keep people healthy and getting everyone at least meeting minimum fitness standards.  They really aren't there for one-on-one high performance for the most part, but I am sure some of them probably would help.  I just never really went that route I guess...

[edouble101 314]

The key to endurance is heart rate. Once you start training based on heart rate you will have sustained energy for hours. Training over your aerobic threshold uses up your sugar stores and stresses your cardiovascular system. This type of training is anaerobic and has its benefits but not for endurance. So how do you tran under or at your aerobic threshold? First you need to calculate your aerobic threshold. A baseline is 180 - you age. You may find that you need to adjust this if the perseived effort is too low. A good rule of thumb is that while you are jogging you should be able to hold a conversation without getting out of breathe. You will need to use a heart rate monitor while you jog. You need to keep your heart rate no more than 5 beats from your calculated aerobic threshold. This trains your body to use glycogen stores versus sugar for energy. Your aerobic training is slow and long jogs. Not intervals, not speed work not "fat burning drills".

There is more info available for this training. This isn't opinion based on what works for me and somebody else. This is science based traininh on the human body.

Edited May 27, 2014 by edouble101

[ssh 924]

The key to endurance is heart rate. Once you start training based on heart rate you will have sustained energy for hours. Training over your aerobic threshold uses up your sugar stores and stresses your cardiovascular system. This type of training is anaerobic and has its benefits but not for endurance. So how do you tran under or at your aerobic threshold? First you need to calculate your aerobic threshold. A baseline is 180 - you age. You may find that you need to adjust this if the perseived effort is too low. A good rule of thumb is that while you are jogging you should be able to hold a conversation without getting out of breathe. You will need to use a heart rate monitor while you jog. You need to keep your heart rate no more than 5 beats from your calculated aerobic threshold. This trains your body to use glycogen stores versus sugar for energy. Your aerobic training is slow and long jogs. Not intervals, not speed work not "fat burning drills".

There is more info available for this training. This isn't opinion based on what works for me and somebody else. This is science based traininh on the human body.

 

Can you clarify that statement?

[edouble101 314]

 

 This trains your body to use glycogen stores versus sugar for energy.

Can you clarify that statement?

 

 

People tend to run too fast when they are training for endurance and fat metabolism. They are putting themselves in an anaerobic state which uses sugar stores for energy and lactic acid is built up (which is an energy source as well). There is a process your body uses to use lactic acid as a fuel. We can push our muscles to the point that the lactic acid process is overcome. This is our body's method of slowing us down. Our bodies primarily use fat and glycogen for energy. By jogging in an aerobic respiratory condition near the anaerobic threshold overtime you are training your body to use fat and glycogen stores for energy.

 

It maybe misleading for me to say that you are "training your body". Your body already knows how to metabolize fuel. I should have said that you are training how to jog correctly by using your fat and glycogen stores for energy rather than sugar stores. Once your sugar storage is used up your done. Stay out of that sugar storage and you will have the energy to jog much farther.

 

Running form and cadence have a huge impact on long distance running as well. But heart rate control will allow you to travel the distance. A good practice is to divide 80% of you weekly training time (not miles but time) to slow and easy jogs at aerobic threshold. The other 20% should be devoted to skill work. I will define skill work if you like.

 

 

 

 

A quick Google search brought this article up. You can search up scientific papers for more in-depth explanations. This article is targeting the fat loss crowd but the same principles apply for long distance running.

 

Anaerobic exercise

Anaerobic exercise causes the energy system to shift towards burning predominantly carbohydrates (carbs) simply because movements require more effort. Energy is needed quickly for fast and/or power movements and because sugars (carbs) burn much more easily they form the major source of energy for exercises with high effort such as weight training, squash or sprinting. As much as 90% carbs can be used during anaerobic exercises. Although bear in mind that high intensity exercise can only be performed for a limited time, depending on the fitness level of the individual, thus during periods of rest the energy system will shift back and a little more fat may be burned, although this is only a minor change.

Examples of Anaerobic Exercises :

• Weight training with frequent rest intervals between exercising
• Soccer, where a player may run around the pitch until out of breath (burning up to 90% carbs)
• Interval training jogging

TIPS : Practice aerobic exercises for 15 to 30 minutes at the end of anaerobic exercises to help the recovery and the fat burning process.

Aerobic exercises

Aerobic exercises which are generally performed at a slower pace and with less effort usually burn a greater degree of fat. Fat is a slow-burning fuel which requires oxygen and exercising at lower effort enables the cells to use this energy more efficiently, meaning a greater percentage of fat can be burned, up to 70% of total energy used when exercising aerobically. Obviously some people will have greater fitness levels and able to workout at a higher rate of effort and still be exercising aerobically, this will allow the fitter person to burn more calories.

Examples of Aerobic Exercises :

• Long distance run. Runners are very lean because they burn lots of energy and still use mostly fat.
• Quick paced walk
• Nordic walking

TIPS : Individual fitness levels mean it is important to workout within your own Target Heart Rate when trying to lose fat weight. Or as a beginner a good tip to use when exercising is to make sure you can still manage a conversation during a workout. In other words you want breathing to be deeper than normal but not out of breathe so you cannot talk.

[ssh 924]

I was wondering what you meant by glycogen stores vs sugar considering glycogen is just a polymer of glucose. I'm guessing you just had a brain fart and meant fat vs sugar?

 

Good info though.

[edouble101 314]

I was wondering what you meant by glycogen stores vs sugar considering glycogen is just a polymer of glucose. I'm guessing you just had a brain fart and meant fat vs sugar?

 

Good info though.

 

Yeah man. I was at work rushing around to get a comment in this thread. I have done tons of research on this and think it is invaluable. There simply isnt a better way to train for endurance unless our anatomy changes