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7 Ways Beginners Can Improve Endurance
Get better at running, cycling and swimming!
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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.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
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.
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.
#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.
#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!
#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.
#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.
#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.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
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.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
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.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
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.
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.
#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.
#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!
#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.
#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.
#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.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
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.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
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.
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.
#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.
#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!
#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.
#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.
#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.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
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.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
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.
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.
#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.
#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!
#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.
#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.
#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.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
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.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
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.
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.
#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.
#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!
#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.
#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.
#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.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
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.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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