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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
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
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 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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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