The Best Ways to Build Up Endurance

The best ways to build up endurance can be a difficult question. There are many different options available, but some may be more beneficial than others depending on your goal. If you want to run a marathon someday, then it’s no surprise that training for long distances and improving your breathing will help with that. However, if you only plan on running short distances every now and again, then there are other things that can help as well! We’ll discuss these in this post so read on!

Stamina Vs Endurance

Stamina is the mental and physical ability to perform any activity for an extended period.  Endurance is the physical ability to resist any form of discomfort and keep going. It’s what allows you to carry on for as long as possible, even when your body starts telling you that it needs a rest.

Endurance training will help build up stamina, but this type of training should not be thought of in isolation: both are important if you want to improve your performance. It takes time and practice to develop these skills so don’t get discouraged if progress doesn’t seem fast enough or easy at first.

How To Increase Stamina

Run Farther

To run farther, you’re going to have to actually put in the extra steps! Increase your running time by 5–10 minutes or add 0.8–1.6 km (0.5–1 mile) each round. It might not sound like a lot but it adds up over time.

run farther

Train Breathing

Training your breathing will help improve your endurance and stamina, but it’s also a great way to get in shape! Put on some music that you enjoy (or listen to podcasts) while holding your nose for set periods of time or doing abdominal exercises. This is an easy training exercise that can make all the difference!

Caffeine Boost

In a 2017 study, nine swimmers took a 3-milligram (mg) dose of caffeine one hour before freestyle races. As a result, these swimmers improved their race time without increasing their heart rates. That said, caffeine may give you a much-needed boost on days you aren’t feeling your best. Drink caffeine in moderation. Try not to rely on caffeine too much to develop this skill. And stay away from caffeine sources containing too much sugar or artificial flavorings.

Stretch More Often

The best thing about stretching more often than not is how much faster you recover from workouts. You see immediate benefits without actually putting in any extra effort at all which helps when trying to build up endurance! That said, stretch regularly between sessions with static stretches like side bends, downward dog poses, forward folds, etc.

Upper Body Stretches Prepare Your Body for Workouts

Eat Better

More carbs! Your focus should be on carbs making 55% – 65% of your calorie intake from carbs as a runner. Of course, you don’t need to eat a mountain of pasta every day, but be watchful of your carb intake.

Take Naps

Taking a 15-20 minute nap after lunch will help you stay energized the rest of the day. If it’s not convenient for you to take a nap, taking short, relaxing walks around your office every hour or two can also do wonders!

Drink More Water

Keeping yourself hydrated is important and that includes when you are training hard. At least eight glasses per day should be enough but if necessary drink more than that! Drink at least one glass in between each meal as well so you don’t forget. You’ll have better workouts by staying hydrated during exercise too – which will lead to increased endurance over time. Stay away from alcohol while trying to build up this skill.

drink water

Tempo Runs

These runs are usually performed over a shorter distance but at a higher pace than when you usually train. Training intensively like this trains your body to discharge lactic acid from the bloodstream faster, meaning you’ll be able to run longer before burning out. It will also make your usual rounds feel easier. These burst runs are the key to increasing your endurance and build speed. Tempo runs should last from 20-40 minutes to an hour for more seasoned runners.


As you concentrate on improving your energy levels, keep in mind that it’s natural to experience energy wanes and flows. Don’t expect to be performing at your highest potential at all times.  Learn to listen to your body and rest as needed. Do not push yourself to the point of depletion.

If you feel that you do not see any results after making changes to increase your stamina, you may want to see a doctor. He/she can determine if you have any underlying health issues influencing your performance and training.  We hope this guide helps you understand how to build stamina and reach more mileage than ever before! 

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