Homework answers / question archive / 1)Continuous runs are one of the approaches to endurance training designed to improve an athlete’s VO2 max, tissue respiration capacity, and endurance base (Liberty University Module 6, 2021)

1)Continuous runs are one of the approaches to endurance training designed to improve an athlete’s VO2 max, tissue respiration capacity, and endurance base (Liberty University Module 6, 2021)

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1)Continuous runs are one of the approaches to endurance training designed to improve an athlete’s VO₂ max, tissue respiration capacity, and endurance base (Liberty University Module 6, 2021). This slow distance training consists of athletes running continuously between 60% and 70% of their VO₂ max. Continuous training is generally the focus during the general preparation phase, and the length ranges between 30 minutes to 2 hours depending on the athlete’s competition event (Chandler & Brown, 2019). This training is also used during the special preparation, pre-competition, and competition but with a different approach/goal, like recovery or maintenance sessions. For an 800-meters runner, the continuous runs should not be longer than 1 hour and should fall in Zone 1 or moderate intensity. Another way to determine how long a continuous run should be for an 800-meters is by doubling or tripling the race distance, in this case, it will be 1-mile to 1.5 miles.

For the training volume, it should be increased by no more than 5-10% per week to avoid overuse injuries (Liberty University Module 6, 2021). Also, if the intensity is increased, then the training volume should be decreased. The athlete needs to build a solid fitness base, which can be done with continuous training during the preparation phase, before introducing them to a new type of training, like interval training.

2. Interval training allows athletes to train more time at race pace and race heart rate improving their performance more efficiently than continuous training. But, if athletes are introduced to this type of training before they are physically prepared for it, they could develop overuse or overtrained injuries. Based on Chandler and Brown (2019), the duration, intensity, and rest periods of interval training vary according to the sport’s requirements. Nevertheless, the rest intervals should be much longer than work intervals when exercise intensities are high.

For cross-country athletes, the duration of interval training is determined by the training goals or the race’s distance (Liberty University Module 6, 2021). The duration and recovery time of interval training determines which energy system is utilized, allowing coaches to target different physiological responses with the same type of training, interval training. The recovery time should be driven by exercise intensity unless the goal is to get the athlete used to train under fatigue. After fatigue, the athlete should recover completely before introduced to another session of intense training.

Lastly, the number of interval repetitions or the total volume should be between one or three times the competitive distance. Also, the volume can be based on the intensity the repetitions are going to be performed, at higher intensities lower number of repetitions.

3. Before performing any physical activity, it is important to warm up properly and slowly introduce the body to more complex movements to reduce the risk of injuries and to maximize performance. The recommendation for the recreational runner will be to perform dynamic stretching instead of static stretching for the first 10 minutes, depending on the environment temperature. Also, she should include whole-body movements up to 40% to 60% aerobic capacity and gradually increasing intensity, making sure she uses the muscles and joints utilized during the sport/physical event (Chandler & Brown, 2019).

Some of the warm-up exercises recommended for a runner are leg swings, hip circles, eagles, lunges, inchworms, high knee walks, high knee skips, stride-length runs, among others (Liberty University Module 6, 2021). These exercises target movements and muscles utilized during running allowing the runner to prepare the body for a more stressful event.(

(RESPONSE 2)

1. Continuous training is generally performed at a specific intensity for an extended period of time, typically lasting at least twenty minutes (Chandler & Brown, 2019). The need for continuous training is dictated by the length and intensity of the athlete’s competition. An athlete participating in continuous running should run a distance one to three times the competition distance at a certain pace. For 800-meter runners, the coach could prescribe for them to run between 800-2400 meters at constant pace between 60% and 70% of maximal oxygen capacity (Chandler & Brown, 2019).

2. There are different variables that can be manipulated when performing interval training which include intensity, duration, recovery, and number of reps (Chandler & Brown, 2019). The duration of the exercise interval will typically be dictated by the goals of the training session and sometimes by the distance to be covered in the race. It can also be organized around the specific energy system to be targeted. The length of recovery can affect how that specific energy system is trained and how it adapts. Recovery times should also be based on the exercise intensity. As intensity increases, recovery times typically increase. When determining the number of reps during the interval training session, several methods could be used. For one, the workout volume could be based on the length of the athlete’s competitive distance, with the workout’s volume equaling between one and three times the competitive distance. Another method that could be used is basing the volume on the intensity at which the intervals will be run. As intensity increases, the total volume will need to decrease. A third method is to determine volume by fatigue. Interval training can be very effective to improve an athlete’s deficiencies. However, a fitness base should always be achieved prior to starting an interval training program due to its high fitness demand.

3. Any recreational or competitive runner should complete a proper warm-up before starting their run. The warm-up could start with an 800-meter jog to increase circulation and temperature in the leg muscles. After the jog, the runner should go through various dynamic movements to prepare the leg muscles for their run. Some movements include leg swings from front to back and side to side. Hip circles, eagles, forward lunges, backward lunges, and inchworms all aid in loosening up the hip flexors and glutes. High knee walks, high knee skips, and stride-length runs should end the dynamic warm-up. All these movements mentioned aid in increasing circulation in the leg muscles and increasing range of motion and muscle viscosity which will help reduce the risk of injury during a long-distance run (Smith et al., 2015).