Ask Renewed Fitness: How Do I Build Endurance?

One of the most motivating and satisfying things for me is answering people’s questions about fitness and getting healthier. I get lots of emails, and facebook messages and folks in person asking me about different exercises. I LOVE answering questions about what I’m passionate about so I wanted to be sure I incorporated those questions into this blog. So… here goes!

Hey Renisha- Could you talk about building endurance on your blog!! Me and a few of my friends that are preparing for a half marathon are still running into that issue! –Melody M.

Endurance, according to the dictionary, is the ability or strength to continue or last, despite fatigue, stress, or other adverse conditions.

Great way to "cross-train" and build endurance.

Building endurance for running or any exercise takes some serious work and commitment, but it can be done. One of the most important things to do to build endurance is to go faster, harder or longer each time you exercise. It’s hard, I know!  Most training programs for running are designed to make it so that you run a little farther or faster each week. Leading up to a half marathon or marathon, your “long” runs are longer and longer in the weeks leading up to your race. That’s one of the ways endurance is built. You have to push slightly harder each time so that your body, lungs, muscles etc. get past what you’re already used to doing. Next thing you know, you’ll be doing more miles and running longer than you thought you could! Each and every time you go out to exercise, go a little bit longer. (Ex. Walk for 35 minutes instead of 30, run 2 miles instead of 1.5 miles, etc.) Make your body work a little harder so that the next time you go that distance or time, your body will remember the amount of work it takes to keep your body going at that level. Yes, your body will remember, but it takes work.

Another way to build endurance, especially for running and long-distance is to be sure you’re body is fueled properly. What you eat will definitely effect  how long your body will be able to withstand the exercise. So be sure to eat before and after your workout.

Endurance is also built by cross-training. Change up your workout or try a different piece of equipment for a few days of the week so that your heart-rate and larger muscles are challenged differently. You also avoid injury by giving your body a “break” from repetitive exercise.

Melody, I hope this answers your question!

Please feel free to ask me more! Your question may get featured on my next “Ask Renewed Fitness” post!

Be Renewed