How to know your basic endurance?
Basic endurance is the foundation of any running progression. It's a low-intensity training pace that's essential for developing your aerobic system and improving your ability to run longer without excessive fatigue. But how do you determine your basic endurance zone and effectively incorporate it into your training program?
How to calculate your basic endurance zone?
Basic endurance is between 60% and 70% of your Maximum Heart Rate (MHR) . Here's how to calculate it:
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Determine your MHR : a simple method is to use the formula 220 - your age .
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Calculate your target area :
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60% of your MHR = lower threshold
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70% of your MHR = upper threshold
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Use a heart rate monitor to make sure you stay in this zone.
Calculation example
If you are 30 years old:
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Estimated MHR = 220 - 30 = 190 bpm
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Basic endurance zone = 114 bpm to 133 bpm
The Benefits of Basic Endurance
Practicing basic endurance regularly offers many benefits:
- Improvement of general endurance : development of the cardiovascular system.
- Optimized recovery : less impact on muscles and joints.
- Increased fat burning : priority energy source during moderate exercise.
- Better muscle efficiency : strengthening of slow muscle fibers.
Better hydration reduces muscle soreness, if you want to know more about this, this article is for you: How to reduce muscle soreness?
Weekly program to work on your basic endurance
Here's a sample plan for incorporating core endurance into your routine:
| Day | Type of training | Duration | Objective |
|---|---|---|---|
| Monday | Rest or light jogging | 30 min | Active recovery |
| Tuesday | Basic endurance outing | 45 min | Aerobic development |
| Wednesday | Short split | 30 min | Improve speed |
| THURSDAY | Basic endurance | 60 min | Increase aerobic capacity |
| Friday | Rest or cross-training | - | Core training or swimming |
| SATURDAY | Long outing in basic endurance | 75 min | Resistance to effort |
| Sunday | Free jogging | 45 min | Relaxation and pleasure |
Mistakes to avoid
- Running too fast : If you're out of breath, you're out of the zone.
- Neglecting warm-up and cool-down .
- Not being consistent : Progress is based on consistency.
- Ignoring the body's signals : excessive fatigue, pain, lack of motivation.
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Proper breathing is essential to getting the most out of your core endurance. BreatheBetter nasal strips help improve airflow and optimize oxygenation during exercise.
Basic endurance is the key to progressing in running and improving your stamina without burning out. By sticking to your target heart rate zone and adopting a balanced training routine, you'll see results quickly. Take the time to breathe properly, listen to your body, and maximize your progress with tools like BreatheBetter nasal strips!
