Enduring until the last

Metabolic (Endurance) Training

Improving endurance level is a step by step process. Running is, of course, the default, go to, method that comes to mind. Endurance is, as with most things, something that exists on a spectrum. A person with mild COPD walking around a block may be more challenged that an advanced runner training for an ultramarathon. Somewhere along that spectrum lies the optimal endurance potentiality for an(y) individual. As with all things physical, all that is required to improve endurance is that one get out and move.

Endurance is a basic requirement of living. We walk to and fro’ and walking is a universal form of (endurance) exercise.

COPD is a life altering malady. Not so much in that it will kill. What is at issue is that things that would, normally, be possible, As defined by the National Institute of Health, Chronic Obstructive Pulmonary Disease (COPD) in defined as “a type of lung disease marked by permanent damage to tissues in the lungs, making it hard to breathe. Chronic obstructive pulmonary disease includes chronic bronchitis, in which the bronchi (large air passages) are inflamed and scarred, and emphysema, in which the alveoli (tiny air sacs) are damaged”. This disease impedes the flow of “air to the body / CO2 from the body”. Meaning that for individuals with COPD will have challenges with walking, climbing stairs, availability of energy, respiratory resiliency, etc.

There are three basic preventative steps to take addressing the condition:

• stop smoking: find support if necessary;
• exercise regularly
• beneficial vaccinations 
  • pneumonia
  • influenza
  • coronavirus

This is a malady that presents overarchingly, challenging complications upon one’s quality of life. Breathing, in some capacity, is a necessity for all of terrestrial life. There are basic steps that one can take in mitigating the effects of COPD.

On the other end of the spectrum is the workout for more capable distance runners . . . . .

The Army Combat Fitness Test consists of 3 events. The two-mile run generally causes soldiers the most grief. The requirements of this event can be challenging to meet for some individuals even though their conditioning may be above average.

Improved training methodologies are in order for those who may consistently fall short of the requirements for the two mile run. Derrick Adkins offers up some pro-level advice for soldiers looking to drop their times in this event..

Improving distance running ability requires

1. Good Running Shoes

• Obtain assistance from a specialty running shop

1. Good Running Shoes2. Adequate nutrition

• Good Running Shoes
• Consume adequate proper nutrition
• Train using measured distances
• Speed Work
• Over distance training
• Interval Training
• Do not overtrain

• A 400 meter track will allow for exact distance monitoring
• Obtain assistance from a specialty running shop

• Improving distance performance is not always running slow

• The body must become accustomed to the specific distance

• Increasing distance tolerance. Converging speed work with distance

• Be aware of how the body responds to training.

Running is a science. Following specific guidelines can lead one to faster times and improved cardio-respiratory fitness. The first concern is quality footwear. Good footwear will be supportive of one’s stride while lessening impact forces on the body. Consuming enough quality nutrition will assist in lasting longer and generating sufficient power during a run. Utilizing exact training distances enables the measuring of one’s progress against the prescribed time and distance guidelines. Tolerances to the running distance will improve when speed demands are placed upon the body. Developing body awareness is key monitoring for amount of training / overtraining. in target specific aspects of the overall run.

To train endurance does not mean running marathons. Endurance is walking up flights of stairs. Endurance is carrying an armfuls of items from the car to the house. Endurance is having the capacity to do whatever for however long is necessary.

There are also bicycling, swimming, jump roping, martial arts, and other activities that can be used to improve / enhance endurance.

Endurance:

• the fact or power of enduring or bearing pain, hardships, etc.

• the ability or strength to continue or last, especially despite fatigue, stress, or other adverse conditions; stamina:He has amazing physical endurance.

• lasting quality; duration: His friendships have little endurance.

• something endured, as a hardship; trial.

Somewhere between these two extremes is where many individuals will find their ‘endurance training’ sweet spot.

Endure to the last . . .