Endurance
Running
Running is the most accessible endurance work. Light steps and sustainable pace protect knees and motivation.
Setup
- Tall posture, eyes forward.
- Relaxed shoulders, arms ~90°.
- Shoes with grip and toe room.
Execution
- Short light steps — land under the body.
- Prefer higher cadence over giant strides.
- Easy breathing; Zone 2 should allow speech.
- Pace by feel/HR, not ego speed alone.
Common mistakes
- Overstriding
- Tight shoulders
- Only intervals, no base
- Jumping volume too fast
Progressions
- Walk-run for beginners
- Zone-2 blocks before tempo
- Increase weekly volume ~10% max