Why does everyone get to fundamental endurance?

Today, many amateur runners record their training on applications, accompanied by the mention “fundamental endurance” (or EF). Why does this concept arouse such a craze?

Accessible and economical – a pair of sneakers is enough! – Running seduces more and more followers. But to progress and have fun in this sport, fundamental endurance is fundamental. Jérome Chrétien, a coach specializing in running, helps us understand the assets of this racing pace.

What is fundamental endurance?

When he describes the EF, Jérome Christian evokes a slow, accessible and specific to each. “Fundamental endurance is a racing pace that does not give the impression of making an effort. The runner can, for example, recite a 15 -minute dissertation without being breathless. This is really the key to this look ”.

The concept is based on feelings, but also on physiological markers.

• Do you run without a watch? “Adopt a rhythm where you can speak without being out of breath”.
• Do you run with a watch? “It will be necessary to respect 65 to 75 % of your heart rate. And if it’s a little less, it’s even better ”.

It sounds simple, but it is not! Fundamental endurance is not a natural racing pace and requires real effort. You have to voluntarily slow down your appearance. “An unanswered person can quickly rise to 75 % of their heart capacity, or even exceed this percentage, without realizing it,” said Jérome Christian.

When to put yourself in fundamental endurance?

Anyone who starts running must start there, especially if he is the sedentary type on a daily basis. We also advise to alternate walking and race at first. At the risk if not to explode its heart rate and exhaust themselves quickly. But for experienced runners, this look is even essential. “Personally, over 15 hours of training per week, 10 are made of fundamental endurance,” explains the sportsman.

Why do EF? Running generates shocks for the organization. If the rhythm is too intense, The body will not have time to absorb them, and the risk of injury will increase. Conversely, fundamental endurance is a non -traumatic exercise, which “allows progressive and natural muscle and cardiovascular adjustments. We improve its ability to provide energy to the body, we strengthen our muscles … We are really progressing at all levels ”. The runner is gradually increasing his race look while keeping a low heart rate and without having the impression of providing an effort.

Does it only concern running?

Fundamental endurance is a concept often associated with running. Rightly, because it is especially interesting for this so -called “traumatic” sport. But it can, in some specific cases, be important, for other endurance sports.

“If we take the example of the bicycle, it is a sport worn where the shocks are almost nonexistent,” the coach tells us. The body does not need to adapt. Especially if training comes down to 4 or 8 hours of bike per week. “In this case, it is more interesting for the body to opt for a sustained intensity throughout the bicycle training.”

On the other hand, an athlete who performs 20 hours of bike per week will be unable to make all his outings at a high pace. “To progress without exhausting, it will be interesting to alternate slower outings in fundamental endurance and outings with high intensity”.

You will be healthier!

“Running has had a bad press for years, but for no valid reason and it has been proven,” notes Jérome Chrétien. Running in fundamental endurance regularly has many benefits: “knees are reinforced, practice helps prevent osteoarthritis, osteoporosis and age -related articulation problems. It strengthens the whole body and its benefits are mainly felt after 50, 60 or 70 years, ”he concludes.

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