5 tips that help improve your endurance, fitness, and stamina

Your friends talked you into signing up for the 10-mile marathon for the upcoming weekend, but we know very well what you’ve feared.

Amidst the countless pants and groans, we both know you get tired from climbing the two flights in your office building every morning, even though it is a routine now!

Why does getting to work have to hurt, anyway?

When it’s not about work, you’re thinking about the groceries you have to lug to your apartment that’s very inconveniently located on the fourth floor of the building – and the lift’s usually out of order.

  • So, what is that your body lacks?
  • Are you getting the wrong kind of exercise or only running out of stamina easily?
  • Or is it that your body doesn’t have it what it takes to sustain performance?

To simplify it further, stamina and endurance are two interlinked categories that are usually mistaken for the other as they’re used in the same bracket often. Stamina refers to the maximum capacity or the threshold that your body possesses to perform an activity. Endurance refers to the extent to which you can acquire maximum performance by prolonging or continuing that activity, without affecting or breaking your stamina.

As endurance helps to boost your stamina, we believe it’s essential if we help you walk through (literally) the following 5 tips that can come in handy for you to build and sustain your performance!

1)    Practice Efficient Techniques

We get it – you want to roll in deeper in the athletic fun for the longer run – but is it efficient in any way?

You’re trying to maim your way into fitness by believing that your inefficient workout will help you gain some extra lean muscle, and possibly help you run an additional 10 laps today.

For instance, try to pay attention to your body mechanics if you’re falling flat too easily. Even if you’re doing the plank or squatting your glutes out, try to note your posture and your workout’s mechanics.


For getting the maximum out of your athletic endurance training, rectify your body’s form and learn the exact mechanics of your workout so that you can either run without wasting motion or workout properly.

2)    Recover with Low-intensity Work-outs

You’ve just come back from a 100m long run. You’re panting and tired – but you don’t know how you can increase your aerobic capacity in a short time. Or perhaps you’ve just engaged yourself in a fitness program at a gym in Nottingham. Your ultimate desire is to pump out more reps than you can handle, but your muscular stamina fails to support you at this point. You’re left with the PCV press hanging above you, mocking your strength and endurance capacity.

According to Chris Henshaw, Reebok athlete and endurance coach to top Crossfit champions such as Mat Fraser, it is vital to train your body to endure the workout for a more extended period, albeit at a lower intensity.

For instance, instead of taking an impromptu rest after running a 100m sprint, train your body to make use of the ‘recovery period’ by continuing to jog 200-300m at a lower yet paced intensity.

The same goes for pumping iron with barbell presses or bending a PVC pipe in backbenches. After getting done with the first phase of your workout in behind-the-neck benches, try to shift to push-ups by lying down on your back and bending the PVC pipe at a low intensity.


The main goal here is to ‘just keep swimming’ to build endurance during training so that the next time you’re working out, you can slowly increase your intensity and stamina for longer periods of training.

3)     Play Mix-up with your Routine Workout or Run

According to Emilio Flores, co-founder of Even and online coach to top endurance athletes based in Latin America and Mexico, mix up your workout routine to get the maximum out of your training.

If you’re running or working with backbenches and using the same muscles continuously, your workout can get tiring and drag before you know it. To learn how you can endure a specific kind of fitness program, try to train your body for building up its endurance through a variety of training sets.

For instance, if you’re running a steady-state mile, try to take a recovery pause once in a while for 10 minutes and make some sprints to gain strength with endurance.

Similarly, if you’re working out at a gym, consider trying out the machines that can help you prepare for your workout. For instance, try going onto the treadmill and run for 10 minutes to exercise your lower half of the body if you’ve been pressing the PVC pipe in backbenches for too long.


Mix your workout to incorporate balance and at the same time, make the more challenging parts of your training less stressful.

In this article

Join the Conversation