Athletes train for endurance primarily by developing their aerobic capacity and enhancing their energy production systems. This includes building an aerobic base through low-intensity workouts to increase mitochondrial density and training close to the lactate threshold to improve lactate clearance and utilization[1][2]. Common methods include long slow distance training, tempo runs, and interval training, which combine different intensities to maximize aerobic efficiency[2][3].
Additionally, strength training is vital for endurance athletes, as it improves muscle fiber strength, fatigue resistance, and overall exercise efficiency without significantly increasing body weight[3][4]. A balanced training plan often incorporates both endurance and strength elements, focusing not just on mileage but also on general strength to prevent injuries and enhance performance[4][5].
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