Endurance made easy: the perfect start to training

This is how you can start to train your horse's stamina. This is part two of our fitness series. Do you now know what fitness level you and your horse are at and want to really get going? Here are our tips on how to get your horse fitter.

Authors: Marie-Theres & Veronika Conen

The basics of endurance training

Achieving basic endurance is a long-term project. Quickly getting your horse “fit for competition” is neither beneficial to health nor successful in the long term. Training your horse for fitness is therefore a lifelong task. However, this will last a lifetime and improve health.

A well-trained horse has sufficient reserves in the event of particular stress or illness. If a well-trained horse falls ill, it will find it easier to retrain after the illness than a horse that has lacked fitness from the outset.

More relaxed trail riding

Such training can also be helpful for a horse's psyche. Fitness makes a horse brave and self-confident. It can cope with tasks easily and not just barely. What is easy is fun. Fitness is the best protection against being overstrained.

We used to have problems with our horses in the field because they would bolt off at the start or canter after every crossroads.

Horses like to move

We shouldn't project our own fitness too much onto our horses. What is a relaxed walk in the aerobic zone for us is a long trot for horses. Jogging for an untrained person is not comparable to jogging for a horse. We are already well into the anaerobic zone while the horse is still running at a leisurely pace.

That's why we had the feeling that our horses immediately became happier when they understood that they were allowed to exert themselves when riding out and were pleasantly tired at the end. They learned to manage their strength and uncontrolled sprints became a thing of the past.

Long slow distance training or the 10/10 method

This method originates from eventing and endurance sport and is used to continuously build up fitness. The horse walks and trots at a consistently slow pace for long distances or long periods of time in the field.

The gaits are changed every 10 minutes. 10 minutes trot followed by 10 minutes walk and so on. It is important to find a steady, calm pace. If you let them, most horses will find a steady pace on their own and keep their heart rate at a comfortable level.

The horse must first be consistently encouraged to walk slowly by the rider. It is best to compare yourself to a speedometer when riding, as horses tend to secretly want to run faster and faster. They are allowed to run for a long time. This gives the horse the opportunity to break in and learn a calm, energy-saving running style.

Running too fast is often the result of poor balance. The extended reprises also give the horse the valuable experience of having to manage its strength. The tendency to rush often disappears of its own accord through prolonged running and it becomes easier and easier to encourage the horse to run slowly without fighting.

1. Training set-up: step by step to more strength

The three basic building blocks of long-slow distance training are: Distance, speed and time. The following principle always applies: effort is followed by recovery.

For effective fitness training, only one of these building blocks should be extended at a time.

• Extend the distance: As soon as you have reached a set goal, you can gradually extend the distance while speed and duration remain unchanged.
• Increase the duration: Once the longer distance is established, the trot intervals can be gradually extended - ideally up to 30 minutes.
• Increase speed: If a longer distance is not available, the pace on the existing trotting route can be slowly increased instead.

This systematic build-up keeps the training effective and gentle at the same time.

2. Which equipment should be used?

The right equipment is essential for safe and comfortable training:

• Well-fitting saddle - It should not slip and should not restrict freedom of movement.
• Saddle Pad made of wool - Ideal as it is breathable, sweat-absorbent and relieves pressure.
• Only hoof protectors, no weights on the hooves - Additional weights can put strain on the joints.
• Snaffle or bitless bridle - Depending on your horse's preferences and needs.

After riding:

• Warm? Rinse the horse with water and let it drink enough.
• Cold? A Cooler Rug prevents the horse from soar muscles due to cooling down.

3. How fast should the gaits be ridden?

It's best to take a watch or a cell phone with a speedometer to measure your speed and record your times. Once you have done this a few times, you will get a feel for the times and tempos and will be able to ride without aids.

Once your horse is a bit fitter, it can run faster as long as it is relaxed. You will soon realize that trotting for so long can be exhausting for us too.

• Walk: not under 5.5 km/h
  In Walk your horse may want to be a bit lazy and slow. You must therefore be strict with yourself and encourage your horse to walk diligently, even at a walk. Stressed, tripping steps are also undesirable.
• Trot: around 12 km/h
  It is super important to trot very calmly, especially at the beginning. This is firstly less strenuous and secondly good for your balance. We want to find a flawless, stretched trot.
  
  Caution: If your horse “forges” when trotting (the hind hooves hit the front hooves), this is a sign of a lack of balance. Reduce the speed and work on gymnasticizing.
• Canter: around 16-20 km/h
  The aim here is not to race off like at the starting gun for the Kentucky Derby, but to find a very calm canter. It may also be on the edge of trotting. When cantering, horses can only breathe in when they take off and breathe out when they land. In order to canter a long distance, good breathing and oxygen supply should be ensured. This is easier for the horse if it makes rhythmic, large canter jumps.

4. Aids and horse posture during endurance training

For long trotting, posting is recommended, ideally with regular changes of trotting foot, or the relief seat to protect the horse's back. Clear, finely dosed aids are crucial for a steady, calm pace.

The signal technique helps the horse to regulate its own pace without having to rely on constant input. Constant rein pressure in the mouth is counterproductive: it leads to stress and usually encourages the horse to go even faster instead of balancing itself.

Long slow distance training (LSD) is not the right time to demand collection. It is not about spectacular movements, but about the horse running healthily and efficiently. Collection requires a great deal of effort, whereas LSD training is specifically designed to gently strengthen the muscles, tendons and ligaments.

A posture that is too tight impairs oxygen uptake and can lead to shortness of breath, especially during endurance training. For healthy endurance training, the horse should walk with a stretched neck or a natural, self-carried position. If your horse tends to be too short in the neck, you can ride it in a light contact and repeatedly invite it to stretch its neck with targeted impulses.

Horses with a naturally high knee action should be consciously guided into a flatter, economical movement . Excessively high movements without sufficient power can lead to premature fatigue or even micro-injuries in the muscles over long distances.

Tölt vs. trot: biomechanics and energy efficiency in endurance training

Did you know that slow trotting over long distances is almost effortless for the horse? This is due to the unique biomechanics of its tendons and muscles. The horse's legs act like springs: During the trot, the tendons stretch and store elastic energy. In the swing phase, the tendons snap back and release this energy again, which supports the next movement. The leg muscles are primarily responsible for tensioning the tendons.

Thanks to the elastic properties of the tendons and the interaction with the joints, shocks are cushioned and the impact load is evenly distributed. This considerably reduces the strain on muscles and bones. When trotting quietly, the horse is often in this optimal range, which minimizes energy consumption.

In comparison, the tölt requires more training in order for the Icelandic horse to walk with a clear beat and in balance. For long-distance training, it is crucial that the gait is ridden correctly and relaxed. The calm, even trot is easier for most Icelandic horses, which is why we prefer this gait to encourage them in this area of training.s

One study showed that the difference in workload between the gaits was small overall, but indicated that more anaerobic energy is required for tölt than trot. This is understandable, as the stride frequency in tölt is higher than in trot. Further studies on this topic are still required. [Study]

Integrating the canter

We would start slowly with the integration of the canter. Only when you have built up a little more strength can you incorporate cantering between the trot-walk sections.

If you are completely unsure, you can start with one minute and slowly work your way up to five minutes over the weeks. Five minutes of cantering will seem like an extremely long time. After that, you can give your horse a break of 15 minutes, which can be led if you wish.

For beginners, cantering in between can be a great tool to provide the horse with fresh motivation.

5. Optimal training frequency and recovery phases for your horse

Targeted training stimuli are used during training. A training stimulus occurs when the load is so high that the horse's body reacts by adapting its performance. This adaptation is achieved by increasing strength and endurance.

Effective training stimuli inevitably lead to signs of fatigue. It is important that the training stimuli are neither too weak nor too intense in order to achieve the desired results.

Appropriate recovery phases are necessary after each training stimulus so that tissue remodeling and regeneration can take place. If these phases are not sufficiently observed, this can lead to a reduction in performance.

We recommend carrying out intensive training sessions one to a maximum of three times a week. Between the training sessions, the horse should be allowed to do arena work, track training, lunging and breaks. After an intensive training session, it makes sense to incorporate lunging once and standing once.

Don't forget to gymnasticize your horse! In addition to strength and endurance, it is important to promote flexibility and coordination. Only a well-trained horse will remain fit in the long term. These exercises can be performed both on horseback and on the ground.

FAQ: Help, I don't have the right riding terrain!

Case study 1: Training in hilly terrain

In challenging terrain, it can be useful to shorten the trot intervals at first - for example to five minutes trot followed by ten minutes walk. This conserves the horse's strength and allows for an even workload, especially if the terrain is very demanding.

As soon as the horse has adapted to the conditions, the trot intervals can be gradually lengthened or specific canter sections can be integrated into the training.

Case study 2: Training with limited riding terrain

If the riding area only offers limited opportunities, the walk phase after the warm-up can be shortened - for example to five minutes walk after five minutes trot. It is also worth considering whether certain routes can be ridden several times or whether laps can be incorporated. If the terrain allows, cantering could also be integrated into the training earlier.

Endurance training in the riding arena or on the lunge line is less advisable, as walking for long periods in a confined space puts a lot of strain on the joints. However, it can be useful to take ten minutes to practise a calm, even trot in a safe environment.

Unsure where and how to start? Here's how!

If you are unsure which route or duration is suitable for your horse, start with your usual feel-good riding route - but this time with a measuring instrument (e.g. a jogging watch or an app) to record the following values:

• Distance: How many kilometers are you riding in total?
• Duration: Start a stopwatch and note how long you walk, how long you trot and how long you canter.
• Speed: Measure your average speed in km/h for each gait.

Based on this data, you can create a training plan that will help you to bring regularity to your training and gradually increase the load.

Good fitness training requires patience, consistency and, above all, a good feel for your horse. With the right methods, you can not only improve your horse's endurance and strength, but also his balance, sure-footedness and mental strength. Remember that progress is made over weeks and months - the journey is the reward. This makes conditioning work not only effective, but also a meaningful and motivating addition to your time together.