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From Fellrnr.com, Running tips
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* Endurance training results in a shift towards fat burning at sub-maximal exercise intensities.
* [[Running Economy]] is improved by endurance training. At elite levels this may be a critical part of improving performance.
* Maximum oxygen consumption ([[VO2max|V̇O<sub>2</sub>max]]) typically increases by 15-25% is typical for sedentary people who exercise for six months. The lower the initial [[VO2max|V̇O<sub>2</sub>max]], the greater the relative increase is likely to be. Typically an individual will reach their greatest [[VO2max|V̇O<sub>2</sub>max]] possible after 12-18 months. Longer term performance improvements come through being able to sustain higher percentages of [[VO2max|V̇O<sub>2</sub>max]] rather than increases in [[VO2max|V̇O<sub>2</sub>max]] .
* Contrary to popular belief, endurance training does not raise the metabolic rate at rest.
=Connective Tissue Adaptations=
In animal experiments, both endurance and resistance exercise results in improved tensile strength, elastic stiffness, weight and cross-sectional area of tendons<ref name="BaroneBellafiore2009"/>, and this has been confirmed in humans<ref name="LangbergRosendal2001"/>. While we tend to think of tendons as passive, mechanical structures, tendons consume glucose during exercise, just like muscles <ref name="HannukainenKalliokoski2005"/><ref name="Kalliokoski2005"/> (though to a lesser extent and the amount is not proportional to exercise intensity.) Research in runners has shown that a bout of running increases tendon growth. After 3 hours/36Km of running, the tendon growth markers decreased immediately post-run, but were 3-fold higher after 72 hours<ref name="LangbergSkovgaard1999"/>. Similar results were seen post-marathon, with a decrease immediately post-race, then rising to a peak after 3 days and returning to the baseline after 5 days<ref name="LangbergSkovgaard2014"/>. Shorter bursts of exercise have also shown increases in markers for tendon growth<ref name="BrahmPiehl-Aulin, S. Ljunghal1997"/><ref name="KristofferssonHultdin2007"/>. This suggests that running every day may hinder tendon healing. More evidence on the benefit of running comes from habitual runners that have larger tendons (cross sectional area) than non-runners, with studies measuring a 30-36% larger Achilles tendon<ref name="MagnussonKjaer2003"/><ref name="RosagerAagaard2002"/>. I didn't find any good studies that looked at the effect of training on tendons. One training program of running twice per week for 30-50 minutes at low intensity for 9 months did not increase Achilles tendon size<ref name="HansenAagaard2003"/>, but I suspect this is due to the relatively low volume of training. The benefits of exercise on tendon health is not limited to the young, with studies showing strengthening of tendons with exercise persists into old age<ref name="NariciMaganaris2005"/>. Perhaps not surprisingly, inactivity leads to a degradation of the tendons<ref name="MaganarisReeves2006"/>, hence the phrase "use it or lose it."
=Time to Adapt=
How long does it take to adapt to endurance training?
<ref name="Scharhag-Rosenberger-2009">F. Scharhag-Rosenberger, T. Meyer, S. Walitzek, W. Kindermann, Time course of changes in endurance capacity: a 1-yr training study., Med Sci Sports Exerc, volume 41, issue 5, pages 1130-7, May 2009, doi [http://dx.doi.org/10.1249/MSS.0b013e3181935a11 10.1249/MSS.0b013e3181935a11], PMID [http://www.ncbi.nlm.nih.gov/pubmed/19346973 19346973]</ref>
<ref name="Midgley-2007"> AW. Midgley, LR. McNaughton, AM. Jones, Training to enhance the physiological determinants of long-distance running performance: can valid recommendations be given to runners and coaches based on current scientific knowledge?, Sports Med, volume 37, issue 10, pages 857-80, 2007, PMID [http://www.ncbi.nlm.nih.gov/pubmed/17887811 17887811]</ref>
<ref name="BaroneBellafiore2009">R. Barone, M. Bellafiore, V. Leonardi, G. Zummo, Structural analysis of rat patellar tendon in response to resistance and endurance training, Scandinavian Journal of Medicine & Science in Sports, volume 19, issue 6, 2009, pages 782–789, ISSN [http://www.worldcat.org/issn/09057188 09057188], doi [http://dx.doi.org/10.1111/j.1600-0838.2008.00863.x 10.1111/j.1600-0838.2008.00863.x]</ref>
<ref name="LangbergSkovgaard1999">Henning Langberg, Dorthe Skovgaard, Lars J. Petersen, Jens Bülow, Michael Kjaer, Type I collagen synthesis and degradation in peritendinous tissue after exercise determined by microdialysis in humans, The Journal of Physiology, volume 521, issue 1, 1999, pages 299–306, ISSN [http://www.worldcat.org/issn/00223751 00223751], doi [http://dx.doi.org/10.1111/j.1469-7793.1999.00299.x 10.1111/j.1469-7793.1999.00299.x]</ref>
<ref name="LangbergRosendal2001">Henning Langberg, Lars Rosendal, Michael Kjaer, Training-induced changes in peritendinous type I collagen turnover determined by microdialysis in humans, The Journal of Physiology, volume 534, issue 1, 2001, pages 297–302, ISSN [http://www.worldcat.org/issn/00223751 00223751], doi [http://dx.doi.org/10.1111/j.1469-7793.2001.00297.x 10.1111/j.1469-7793.2001.00297.x]</ref>
<ref name="HannukainenKalliokoski2005">J. Hannukainen, K. K. Kalliokoski, P. Nuutila, T. Fujimoto, J. Kemppainen, T. Viljanen, M. S. Laaksonen, R. Parkkola, J. Knuuti, M. Kjær, In Vivo Measurements of Glucose Uptake in Human Achilles Tendon During Different Exercise Intensities, International Journal of Sports Medicine, volume 26, issue 9, 2005, pages 727–731, ISSN [http://www.worldcat.org/issn/0172-4622 0172-4622], doi [http://dx.doi.org/10.1055/s-2005-837458 10.1055/s-2005-837458]</ref>
<ref name="Kalliokoski2005">K. K. Kalliokoski, The effect of dynamic knee-extension exercise on patellar tendon and quadriceps femoris muscle glucose uptake in humans studied by positron emission tomography, Journal of Applied Physiology, volume 99, issue 3, 2005, pages 1189–1192, ISSN [http://www.worldcat.org/issn/8750-7587 8750-7587], doi [http://dx.doi.org/10.1152/japplphysiol.00283.2005 10.1152/japplphysiol.00283.2005]</ref>
<ref name="MaganarisReeves2006">Constantinos N. Maganaris, Neil D. Reeves, Joern Rittweger, Anthony J. Sargeant, David A. Jones, Karin Gerrits, Arnold De Haan, Adaptive response of human tendon to paralysis, Muscle & Nerve, volume 33, issue 1, 2006, pages 85–92, ISSN [http://www.worldcat.org/issn/0148-639X 0148-639X], doi [http://dx.doi.org/10.1002/mus.20441 10.1002/mus.20441]</ref>
<ref name="NariciMaganaris2005">M.V. Narici, C. Maganaris, N. Reeves, Myotendinous alterations and effects of resistive loading in old age, Scandinavian Journal of Medicine and Science in Sports, volume 15, issue 6, 2005, pages 392–401, ISSN [http://www.worldcat.org/issn/0905-7188 0905-7188], doi [http://dx.doi.org/10.1111/j.1600-0838.2005.00458.x 10.1111/j.1600-0838.2005.00458.x]</ref>
<ref name="RosagerAagaard2002">S. Rosager, P. Aagaard, P. Dyhre-Poulsen, K. Neergaard, M. Kjaer, S. P. Magnusson, Load-displacement properties of the human triceps surae aponeurosis and tendon in runners and non-runners, Scandinavian Journal of Medicine and Science in Sports, volume 12, issue 2, 2002, pages 90–98, ISSN [http://www.worldcat.org/issn/0905-7188 0905-7188], doi [http://dx.doi.org/10.1034/j.1600-0838.2002.120205.x 10.1034/j.1600-0838.2002.120205.x]</ref>
<ref name="MagnussonKjaer2003">S. Peter Magnusson, Michael Kjaer, Region-specific differences in Achilles tendon cross-sectional area in runners and non-runners, European Journal of Applied Physiology, volume 90, issue 5-6, 2003, pages 549–553, ISSN [http://www.worldcat.org/issn/1439-6319 1439-6319], doi [http://dx.doi.org/10.1007/s00421-003-0865-8 10.1007/s00421-003-0865-8]</ref>
<ref name="HansenAagaard2003">P. Hansen, P. Aagaard, M. Kjaer, B. Larsson, S. P. Magnusson, Effect of habitual running on human Achilles tendon load-deformation properties and cross-sectional area, Journal of Applied Physiology, volume 95, issue 6, 2003, pages 2375–2380, ISSN [http://www.worldcat.org/issn/8750-7587 8750-7587], doi [http://dx.doi.org/10.1152/japplphysiol.00503.2003 10.1152/japplphysiol.00503.2003]</ref>
<ref name="LangbergSkovgaard2014">H. Langberg, D. Skovgaard, S. Asp, M. Kjær, Time Pattern of Exercise-Induced Changes in Type I Collagen Turnover after Prolonged Endurance Exercise in Humans, Calcified Tissue International, volume 67, issue 1, 2014, pages 41–44, ISSN [http://www.worldcat.org/issn/0171-967X 0171-967X], doi [http://dx.doi.org/10.1007/s00223001094 10.1007/s00223001094]</ref>
<ref name="KristofferssonHultdin2007">A. Kristoffersson, J. Hultdin, I. Holmlund, K. Thorsen, R. Lorentzon, Effects of Short-Term Maximal Work on Plasma Calcium, Parathyroid Hormone, Osteocalcin and Biochemical Markers of Collagen Metabolism, International Journal of Sports Medicine, volume 16, issue 03, 2007, pages 145–149, ISSN [http://www.worldcat.org/issn/0172-4622 0172-4622], doi [http://dx.doi.org/10.1055/s-2007-972982 10.1055/s-2007-972982]</ref>
<ref name="BrahmPiehl-Aulin, S. Ljunghal1997">H. Brahm, K. Piehl-Aulin, S. Ljunghal, Bone Metabolism During Exercise and Recovery: The Influence of Plasma Volume and Physical Fitness, Calcified Tissue International, volume 61, issue 3, 1997, pages 192–198, ISSN [http://www.worldcat.org/issn/0171-967X 0171-967X], doi [http://dx.doi.org/10.1007/s002239900322 10.1007/s002239900322]</ref>
</references>
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