Raceburoan independent magazine about endurance sport

An independent magazine about amateur endurance sport. We are not a race organiser and are not connected with the former website on this domain; we take no registrations and sell no race entries. This is not medical advice — talk to a doctor before you start training.

Training

Training

Endurance is not built in one heroic session but over months of calm, consistent work. Here we have gathered the general principles behind an amateur's preparation in any cyclical sport — running, cycling, skiing or swimming. This is not a plan with numbers but a set of guidelines: a personal plan is best put together with a coach, and you should talk to a doctor before you start.

The best workout is the one that makes you want to come back for the next. Fatigue should be gone by the morning, not pile up for weeks.

— Editor's note

How this section works: we describe the general principles of preparation and rely on the recommendations of the World Health Organization. We do not give individual plans, heart-rate figures or training volumes, do not recommend medication or supplements and do not make diagnoses.

Principles

Six principles that work for most amateurs, whatever their discipline.

Gradual progression

Increase duration and intensity a little at a time. Your body needs time to adapt to the load: the heart and muscles adapt faster than tendons, ligaments and joints.

Consistency

A few easy sessions every week do more than one exhausting workout once a month. A schedule that suits you makes it easier to keep going.

Variety

Mix easy and harder sessions and add other activities — cycling, swimming, walking. This reduces repetitive strain on the same muscles.

Recovery

Progress happens while you rest. Sleep, rest days, warm-up and cool-down are as much a part of preparation as the training itself.

Technique

Strength and mobility

Strength exercises build muscle and support the joints, while gentle stretching helps you stay mobile. The WHO advises muscle-strengthening activity at least twice a week.

Listen to your body

Unusual fatigue, pain or poor sleep are a reason to ease off or take a break. There is no need to train through pain; if you notice worrying symptoms, see a doctor.

How much to move

In its 2020 guidelines, the World Health Organization advises adults to do at least 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity a week. Moderate activity means you breathe faster but can still hold a conversation: brisk walking, easy running, relaxed cycling. Vigorous means talking becomes difficult.

In addition to aerobic activity, the WHO recommends muscle-strengthening exercises for the major muscle groups at least twice a week. These are general guidelines for health, not a race preparation plan. If you are just starting out or have a chronic condition, discuss your training load with a doctor.

  • Beginners

    How to get from zero to your first 5 km, which mistakes to avoid and what to bring to your first race.

  • Technique

    Running form, bike position, classic and skate skiing and breathing in the water — general principles and how to warm up.

  • FAQ

    Answers about the magazine, training and health, races and gear.

Sources

  • World Health Organization — guidelines on physical activity (2020)
  • World Athletics — rules and distances

Information on distances and the history of each sport is based on public materials from World Athletics, World Triathlon, the World Health Organization and encyclopaedic sources. The rules of each specific race are set by its organiser — always check them on the organiser's official website.