{"id":3635,"date":"2017-07-31T15:05:52","date_gmt":"2017-07-31T15:05:52","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/boost-your-endurance\/"},"modified":"2025-05-12T20:51:40","modified_gmt":"2025-05-12T20:51:40","slug":"boost-your-endurance","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/boost-your-endurance\/","title":{"rendered":"Boost Your Endurance"},"content":{"rendered":"\n<div id=\"articleText\" class=\"workout\">\n<div id=\"hed\">\n<p>If you\u2019re looking to bike harder, run faster or swim farther, here are some great tips to increase your stamina, build your endurance and become a better athlete by training the right way.<\/p>\n<h2>Decide on a goal<\/h2>\n<p>Do you want to beat your 5K personal record? Finish your first 50-mile bike ride? A surefire way to hold yourself accountable is to get an event on the calendar. Target a race that\u2019s three to six months away so you can budget enough time to train Try searching <a href=\"http:\/\/active.com\" target=\"_blank\" rel=\"noopener\">active.com<\/a> or <a href=\"http:\/\/trifind.com\" target=\"_blank\" rel=\"noopener\">trifind.com<\/a> for local events.<\/p>\n<h2>Follow the 10% rule<\/h2>\n<p>If you\u2019re gearing up for a longer distance, build up gradually. The golden rule: don\u2019t increase mileage by more than 10% per week. So if you run 25 miles one week, increase that by no more than 2.5 more miles the following week.<\/p>\n<h2>Vary your pace<\/h2>\n<p>Going one moderate speed for every workout won\u2019t take your endurance to the next level. \u201cSwimming for a straight 30 minutes loses its benefit after doing it five or six times,\u201d says swim coach Gerry Rodrigues of Los Angeles\u2013based aquatics program Tower 26. \u201cYou need to incorporate intervals and work different systems.\u201d Try swimming 4\u00d7200 yards \u201cdescending,\u201d making your last 200 is the fastest. Not only does this build endurance, but also teaches proper pacing so you finish strong.<\/p>\n<h2>Do test sets<\/h2>\n<p>Track your progress and push yourself by doing a time trial every two to three weeks. You could do one mile all out on the treadmill or a 30-minute timed effort on the bike. Keep track of as many stats as you can to chart your progress: pace, heart rate, distance, time and how you feel.<\/p>\n<h2>Keep up the strength training<\/h2>\n<p>\u201cWhen done properly, strength training has an excellent carryover to endurance sports,\u201d says physical therapist and triathlon coach Bryan Hill of Rehab United in San Diego. \u201cIt will keep you injury-free and ensure that you maintain form all the way to the finish line.\u201d He suggests timed circuits to simulate intervals, high reps with lower weight to aid in muscle endurance, and plyometrics for integrating power.<\/p>\n<h2>Schedule recovery days<\/h2>\n<p>\u201cRecovery days help prevent injuries and breakdown of your body,\u201d says Adam Friedman, Gold\u2019s Gym Fitness Institute trainer. Treat downtime as part of your training, and schedule at least one recovery day each week.<\/p>\n<\/div>\n<div class=\"spacey\"><!-- --><\/div>\n<div class=\"clear\"><!-- --><\/div>\n<div class=\"share_newsletter_bottom\"><\/div>\n<p><!-- \/shareThis --><\/p>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&lt;p&gt;Use This Simple Plan To Accomplish Your Next Fitness Goal&lt;\/p&gt;<\/p>\n","protected":false},"author":47,"featured_media":6733,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[265,3],"tags":[252,245,187,189,225],"class_list":["post-3635","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fit-tips","category-workouts","tag-5k","tag-biking","tag-increase-endurance","tag-running","tag-swimming"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3635","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3635"}],"version-history":[{"count":4,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3635\/revisions"}],"predecessor-version":[{"id":9708,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3635\/revisions\/9708"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6733"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}