ENDURANCE

TRAINING
 AIM

TO ACQUAINT CLASS WITH ENDURANCE TRAINING

PREVIEW:-
 INTRODUCTION
 WHAT IS ENDURANCE
 ENDURANCE TRAINING
 BENEFITS OF ENDURANCE TRAINING
 TYPES OF ENDURANCE TRAINING
 CONCLUSION
INTRODUCTION
When we think about all the elements of combat fitness, it is
not difficult to realize that Endurance training is a critical
component to all trainees & personnel of armed forces. As
Endurance allows the Trainees / personnel to do physical
activity without tiring out which helps personnel to run
with equipment/ weapons or people when needed in doing
duty / ops.
WHAT IS ENDURANCE ??
Endurance refers to muscles’ ability to consistently
exert force over time. In other words, it’s how long an
individual can engage in physical activity without tiring
out. Endurance is an important part of combat fitness ,
and greater endurance is typically associated with better
health and physical fitness. That’s why it is incorporate
along with balance, strength, and flexibility, into their
workouts.
ENDURANCE TRAINING
Endurance Training the act of exercising to increase
endurance. The term endurance training generally refers
to training the aerobic system as opposed to anaerobic. It
increases the Cardiovascular Endurance.
BENEFITS OF ENDURANCE TRAINING
 It is an excellent fat-burning exercise.
 It strengthens cardiovascular system and protects against
cardiovascular diseases.
 It increases the number and diameter of capillaries which
transport oxygen in and waste products out from muscle
fibers. The end result of this is availability of more
oxygen and more energy in body system.
BENEFITS OF ENDURANCE TRAINING
 It increases the number and size of mitochondria.
Mitochondria are microscopic structures inside your
muscles. They are termed as ‘power houses’ or ‘aerobic
engines’.
TYPES OF ENDURANCE TRAINING

Endurance training exercises are divided into following

sub categories of exercises:-
 Jogging/Walking
 EDR (Easy Distance Run)
 LDR (Long Distance Run)
 Interval Running
 Pace Run
 Fartlek.
JOGGING/WALKING
Jogging is a form of running at a slow pace. The main
intention is to increase physical fitness with less stress on the
body than from faster running but more than walking, or to
maintain a steady speed for longer periods of time.

It is good for trainees in the initial phase of training as it

help in preparing them mentally and physically for the main
event of endurance training like Target Run, BPET, Cross
Country etc.
BENEFITS OF JOGGING-

 Help to build strong bones.

 Strengthen muscle (Quads, hip, flexor, hamstring, gluts
and calf).
 Improve cardiovascular fitness.
 Help maintain a healthy weight.
EDR (Easy Distance Run)
An Easy Distance Run,  is any run done at a very
controlled and comfortable pace. It doesn’t need to be any set
time or distance but is generally shorter than most other runs.
The level of effort in EDR is such that it does not make
runner breathless at any point of time .

The distance of EDR should be longer than distance of

target race (e.g., 1.6 km , 2.4 km, 5 km, 10 km etc.). For
example, if target is to race 1.6 km, than EDR should cover
more than 1.6kms.
BENEFITS of EDR:-
 Easy runs are the most effective way to develop and
improve aerobic capacity and cardiovascular system which
are the foundation for building speed and Endurance.
 It helps trainees to improves their running.
 It increase the number of capillaries and mitochondria
which contribute to faster and longer runs.
LDR ( Long Distance Run)
Long Distance Run is a form of continuous running over
distances of at least 3 kilometres (1.8 miles). Physiologically,
it is largely aerobic in nature and requires stamina as well as
mental strength.
BENEFITS of LDR:-
 It strengthened cardiovascular endurance.
 Adapts tendons, ligaments, joints and bones to stress of
running.
 It increases muscle power.
 It helps trainees to improves their running.
 Trains Body to Use Fat for Fuel.
 Promotes efficient running form
 Builds Confidence and Mental Toughness.
INTERVAL RUNNING
Interval Running alternates short, high intensity bursts of
running with periods of rest and recovery in between. 
Interval Running uses the body’s two energy-producing
systems: the Aerobic and the Anaerobic.

The aerobic system is the one that allows you to walk or run
for long distances and uses oxygen to convert carbohydrates
throughout the body into energy.
INTERVAL RUNNING
The anaerobic system, draws energy from carbohydrates
stored in the muscles for short bursts of activity such as
sprinting, jumping or lifting heavy objects.

Example of Interval Running- Sprint for 400 mtr, follows

by a jogging of 400mtr.
BENEFITS of INTERVAL RUNNING:-
 It increases Speed and Endurance.
 It is a Faster and more efficient mean of workout.
 It reduces risk of injury or overtraining.
 It helps in weight loss.
 It helps trainees to improves their running.
PACE RUN
Pace is usually defined as the number of minutes it takes
to cover a kilometer.

Pace Run is a run to maintain a uniform pace throughout

the duration of running.

e.g. If the pace of the running of a trainees is

5minutes/KM than trainees have to cover 2 KM in 10
minutes.
BENEFITS of PACE RUN:-
 It increases Speed and Endurance.
 It helps trainees to improves their running.
 Strengthens muscles in legs, torso and arms.
 Adapts tendons, ligaments, joints and bones to stress of
running.
 It Promotes efficient running form.
 Increases the quantity and size of mitochondria, improving
oxygen use and glycogen stores.
FARTLEK
Fartlek, which means "speed play" in Swedish,
is continuous training with interval training. Fartlek runs are a
very simple form of a long distance run. Fartlek training “is
simply defined as periods of fast running intermixed with
periods of slower running”.
BENEFITS of FARTLEK:-
 It improves Speed and Endurance.
 It keeps body strong enough to maintain the mechanics of
racing.
 It allow trainees to work “both the aerobic and anaerobic
training systems.
 Improve race tactics i.e. improves ability to put surges into
races and overtake a competitor.
CONCLUSION

Endurance training is very important for a force

personnel as its not only improves Muscular Endurance
and Cardio Respiratory Endurance but it also improves the
overall health of a force personnel. It also makes a
personnel to fully utilize his strength for a long run of
period . Like during run for a long distance with full gear/
equipments in an operation or in any event of running.
ANY QUESTIONS…..?
THANKS