The 7 ‘Rs’ of Endurance Training

The 7 ‘Rs’ of Endurance Training for Las Vegas

From Team Challenge, endurance program of the official charity of Rock ‘N Roll Las Vegas

Reflect:  Be clear on what you want to accomplish – whether it is to run or to walk to the grocery store or complete a 13.1-mile race. Invest the time and commitment needed to ensure success. Remember that endurance training is a gradual process that takes time and progressively amplified effort. It is a good rule of thumb to increase mileage gradually while training for a race – build your total weekly mileage no more than 10% each week. The ultimate training program is a combination of track running, cardiovascular exercises, aerobics…and repetition. You need to stay with it to achieve your goal.

Rise to the Challenge:  Our bodies are all different, so they will be affected by and react differently to an endurance training program. To ensure you are getting the most out of it and treating your body right in the process, you should take time out to consult a qualified and certified trainer. An endurance training program customized to your body type and need will ensure that your training is not a flop and maintain your overall health.

Recharge with the Right Fuel:  Endurance trainers, and particularly half marathon runners, need a diet that is: 1) high in carbohydrates (with an emphasis on fuel-efficient complex carbohydrates); 2) moderate in protein, (approximately 50% more than other adults) since you are working to build muscle strength and promote repair and muscles without enough protein begin to break down; and 3) low in fat. You will also need plenty of fluids, because dehydration can sneak up on you and leave you out of steam. But stay away from beverages that are high in sugar.

Restimulate:  As an endurance trainer, you may also need nutritional supplements. How much varies from one person to another. Vitamins like B, C and E are commonly prescribed three to four times a week. However, overkill is not recommended unless advised by a physician. Moderate consumption of calcium supplements may also help because the intensity of the training may start to take a toll on bones as well. When it comes to stimulants, you are better off without them. The initial rush of energy they give you wears off quickly and defeats the objective of endurance training.

Rest & Relax:  Be sure you include plentiful rest into the equation. Factor in "active rest" days into your training. Getting the proper rest is just as important as adding mileage; your body needs to recover and recharge the batteries and only rest can make that happen. Stress (training) + Rest = Performance.

Recount Your Progress:  Keep a training and nutrition diary of your performance – this will help you keep track of your progress as well as any problem areas you need to enhance. 

Rock the Strip at Night with Team Challenge:  Sign up to walk or run in Vegas with the endurance training program of the Crohn’s and Colitis Foundation, the official charity of Rock ‘n’ Roll Las Vegas. It’s always more fun to train, walk, or run with friends and with Team Challenge, you will make a difference in the lives of 1.4 million people with Crohn’s disease or ulcerative colitis. Team Challenge’s professional coaches will train you over 15 weeks and provide detailed expertise to help you build your endurance. If you are affected by Crohn’s or colitis, we provide special nutrition clinics, so your body gets the proper nutrients to carry you to the start and finish line healthy and confident. To learn more, visit or


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