How to build endurance

Just like the ability to swim, endurance based activities seem to elude some people.  Whether it’s running, biking, boxing, or any other endurance related exercise, people who have trouble performing it will simply chalk it up to not being good at it and then just give up.  And that’s unfortunate because endurance, just like swimming, can be learned.  Oh and swimming is also an endurance exercise by the way.  But that’s besides the point.

What is endurance?  It’s your ability to perform the same motion many times over and over again for a good stretch of time while maintaining the same pace.  Why do we need to have endurance?  It’s part of your functional strength (see my earlier post on functional strength).  Do you get winded when running for the bus?  Do you have trouble climbing a few flights of stairs without clenching your chest and getting that burn in your legs?  If you answered yes, well, then you need to build your endurance.  Can anyone build endurance?  The answer is yes!  You begin at your starting point and progress at your pace.  It will take consistency and perseverance but you can do it!

Let me walk you through the path of learning how to train your body for an endurance exercise.  First of all, there’s no shame in starting really, really slow.  The goal is to even out your breathing while moving continuously.  If you are learning to run, start very slowly and mix it up with walking.  Run for a few minutes at a comfortable pace where you can talk while running, then walk for 30 seconds.  Continue the pattern for as long as you can.  Eventually, and depending on your individual situation, you will be able to run longer before taking a 30 second walk break.  It may take a few weeks, maybe months.  The idea is, by mixing in short walks you are encouraging your body to continue working thereby forcing it out of its comfort zone.

Don’t rush the magic though.  If you get too anxious and start running harder and without walking breaks, I guarantee you will be very disappointed to learn that you were not ready for that.  You will get winded sooner than you would like to and it will feel like you’ve made no progress at all.  Endurance is slowly built like a snowball.  Each time you are getting just a little better.