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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
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ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
.jpg)
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. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
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
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
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. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
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
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. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
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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