How to improve your endurance without just running

We all know running is a great way to help you keep fit, lose body fat and boost your cardiovascular fitness. But for many people, it can be hard to stay motivated. However, there’s more than one way to maintain consistency. Whether you take up a sport you love, use machines at your gym or go on a simple walk, finding the best workout to keep you engaged is essential. Remember, consistency is key, so doing the workouts you enjoy is more important than focusing solely on the most optimal exercise.

Activities

There are a number of different activities you can take on to improve your endurance. We’ll take you through some of the different activities you can tackle to enhance your cardiovascular fitness, muscular endurance and overall stamina without just having to run.

Not only are there many physical health benefits, but exercising will help with lots of mental health benefits too. Whether it’s endorphins to make you feel good after working out or feeling relaxed with lowered stress level — be sure to look after your mental health as much as your physical health.

Walking. A 15-minute walk is a simple and effective exercise that can be easily achieved, whether it’s on your lunch break or a walk around your area. Getting 10,000 steps in a day has many physical and mental benefits to improve your health — so making the effort to go on a walk is just as beneficial as running.

Swimming. This is a real game-changer. This exercise will activate all your major muscle groups, whilst getting your heart pumping. Going once or twice a week can really help with building muscle, burning calories and improving your cardio.

Cycling. For those who struggle from previous joint pains or injuries, you can increase your stamina just as much as running. This low impact workout will be sure to improve your endurance, even if its the end of a strength training workout for 10 minutes — it will make an impact!

Skipping. Using a jump rope is a great way to burn calories with just a quick 5-minute workout. Fit this quick cardio session in, burn calories and improve your cognitive skills. Simultaneously you will boost your brain power to react quicker at fast-paced movements, helping you with real life exercises and sports.

Cardio machines. In most gyms, you will find an array of equipment you can use for cardio-based exercises, other than just a treadmill. From low-impact elliptical training to rowing for a full-body workout, head over to your local gym and smash a cardio session — even mix and match your cardio — 15-minutes on each; rowing, stair master and elliptical training. All in 45-minutes!

HIIT. High Intensity Interval Training encourages short bursts of intense movements with little rest time. This is the ultimate cardio-burner and can really elevate muscle toning and cardio. Try out a HIIT workout and feel the benefits of this powerhouse session.

Weight training. Weight training can be overlooked as cardio, but the truth is you can still burn calories lifting weights. An hour session in the gym can burn around 250-500 calories — making it ideal for those who are toning up.

Sports. If you want to increase your endurance, there’s nothing better than taking on a sport such as football, rugby, boxing or other physical activities. Most of these involve intense working — pushing your body to the full limits. Pair your favourite sport with another cardio exercise and your endurance will be lifted in no time!

What is muscular and cardiovascular endurance?

Muscular endurance is the ability of muscles to sustain repeated movements over time. This becomes crucial for activities that require a higher endurance, such as cycling, swimming and physical sports. Building yourself up to improve your endurance will improve your strength and reduce fatigue during these workouts.

Cardiovascular endurance, on the other hand, supplies oxygen to your heart, lungs and circulatory system, allowing your muscles to to work for longer. This will encourage you to keep fit for longer while playing sports and completing cardio workouts — enhancing your fitness and allowing you to train longer and more effectively

Rest days

Don’t push your body too hard — rest days are optimal. You should allow your body to recover and replenish, avoiding injuries and mental wellbeing. Resting will give your body a chance for muscles to grow stronger after a heavy gym session or intense cardio workout.

However, just because it’s a rest day, doesn’t mean you can’t do anything. Going on a light walk or stretching to keep your joints active is a great way to cooldown the next day.

Sleep

You’re including rest days in your week, but are you getting enough sleep? Without getting the right amount of sleep, your muscle won’t be able to repair, you will start to feel run down quickly and your mental health may start to decline. The amount of sleep a person needs can range greatly, but it’s recommended to have between 7-9 hours of sleep to help fuel your body for the next workout, restoring your energy.

Increasing your endurance isn’t something that will just happen overnight — such as anything practice makes perfect. If you are actively trying to improve your cardiovascular endurance, you will see development over time. From running a 10k to going on a walk with friends, start your training now for a healthier, happier you! 🏃‍♂️