7 Ways Beginners Can Improve Endurance

If you’re new to endurance sports like running, cycling and swimming then one of the main things you can focus on to improve is developing your endurance. This can be a daunting task to figure out on your own, so I’ve listed the 7 best ways for beginners to build their endurance.

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Before that, let's take a look at what endurance actually means!

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What is Endurance?

People will often equate endurance with stamina, however there are subtle differences between the two.

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Stamina is the all-round ability to sustain an activity for a long period of time, whereas endurance is your body’s physical capability to sustain exercise for a long period of time.

Endurance is made of two key components, namely cardiovascular endurance and muscular endurance. They can be measured objectively and compared to other people, whereas stamina is the overall result of becoming fitter and is different from person to person.

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7 Ways for Beginners to Build Endurance

#1 – Set Realistic Goals

Establish achievable short-term and long-term goals. Celebrate small victories, and use them as motivation to continue improving.

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#2 – Start Slow

Begin with low-intensity exercises, such as brisk walking or light jogging. Gradually increase the duration and intensity over time. Do not try to do too much too soon.

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#3 – Consistency is Key

The most important piece of advice on this list. If you run three times one week and none the next, you’re never going to see improvement. Consistency is key if you want to improve at anything, and endurance sports are no different!

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#4 – Progressive Overload

Gradually increase the duration or intensity of your workouts. Doing too much too soon is a great way to sabotage your consistency. This progressive overload challenges your body, prompting it to adapt and become more resilient.

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#5 – It’s Okay to Go Slow

Implement the 80/20 rule. Train around 80% of the time at what we’d call low intensity, and then spend just 20 per cent doing higher intensity or threshold work.

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#6 – Proper Nutrition

Ensure you have a balanced diet to support your energy needs. Hydration is crucial for endurance, so drink enough water throughout the day.

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#7 – Get Adequate Rest

Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.

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Final Thoughts

This is in no way a quick process. Much like any long-distance race, improving your endurance takes time and consistency. If you do the basic things right, you’ll be setting yourself up for lasting success.

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Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!

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