We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.

How can I Build Endurance?

By Caroline Cloutier
Updated May 17, 2024
Our promise to you
WiseGeek is dedicated to creating trustworthy, high-quality content that always prioritizes transparency, integrity, and inclusivity above all else. Our ensure that our content creation and review process includes rigorous fact-checking, evidence-based, and continual updates to ensure accuracy and reliability.

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

Editorial Standards

At WiseGeek, we are committed to creating content that you can trust. Our editorial process is designed to ensure that every piece of content we publish is accurate, reliable, and informative.

Our team of experienced writers and editors follows a strict set of guidelines to ensure the highest quality content. We conduct thorough research, fact-check all information, and rely on credible sources to back up our claims. Our content is reviewed by subject-matter experts to ensure accuracy and clarity.

We believe in transparency and maintain editorial independence from our advertisers. Our team does not receive direct compensation from advertisers, allowing us to create unbiased content that prioritizes your interests.

Building endurance is an important factor in increasing strength and building muscle. In order to run longer, lift heavier weights and lose those last five pounds, breaking through endurance levels is key.

If you want to build endurance, you'll need to test your personal boundaries. Still, this doesn't mean you must push limits so far that you end up hurting yourself. Whenever you try to build your endurance, you'll need to keep an eye on remaining within your physical limits.

Building up endurance gradually is important, especially if you are not overly active to begin with. To be successful, you must come up with a solid plan to include a healthy mix of cardiovascular activity and weight training. Here are five healthy and effective endurance techniques:

1. Challenge yourself. To build endurance, it'll be important to push yourself (while keeping within reasonable limits). This can mean running for 30 minutes if you are used to running for 20 minutes, for example. Alternatively, you can try to increase your weight lifting repetitions from three sets of eight to three sets of twelve.

2. Exercise often. In order to effectively build endurance, you must exercise more than once a week. Exercising at least three times a week will help build your endurance slowly. Start at a comfortable level and do a little more each time in order to make your body used to the activity. After you feel comfortable, you can increase your frequency again, or alternatively, you can increase the time you exercise or weights you use.

3. Follow a healthy diet. Following an unhealthy diet will only increase the energy necessary to exercise. In order to build endurance, you must have a healthy body. Cut back on high fat foods and alcohol. Instead, you should eat plenty of fruits and vegetables. You should also drink plenty of fluids to keep yourself hydrated.

4. Work out to your favorite music . Your favorite song or songs will be sure to increase your energy and help you stick to the time limit you set for yourself. Try fast music for cardiovascular exercise and slower music for cool downs.

5. Take a day off . Taking some down time is important because it allows your body to replenish and recharge. Resting too much can run the risk that you fall out of your normal schedule. Instead, take off just enough time to recharge and then get back to your routine. Try picking a day or two out of the week as your break period.

Building endurance is a personal goal and can and should not be compared to another person’s stamina and goals. Keep your target goals in focus and eventually with hard work and patience, you will get to where you wish to be.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Discussion Comments
By anon145278 — On Jan 22, 2011

Pretty good advice.

By sevenseas — On Dec 04, 2009

With science in the field of medicine advancing so rapidly, I wonder if there will be a time in the near future when some genetic engineering will help the human muscle endure even more.

It is conceivable that an athlete will be able to run even faster and cover longer distances. At that time the fastest man will be able to sprint a 100 meter distance in less than 9.72 seconds. Possible? probably.

But in the meantime lets practice the tried and true methods of healthy nutrition, rest and lots of practice.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.