5 Helpful Tips for Endurance Trainees

Posted By: Stella Pike | May 27, 2017

Learning how to run, swim, or bike for long periods of time without collapsing on the floor with your lungs feeling like they are going to explode is something that will take a while for you to build up – but there is little doubt that it is possible. When you start out with any form of endurance training (even walking), it may take a while for your body to adapt to the stress. This is completely normal, but the good news is that your body has a remarkable tendency to adapt very quickly, and before you know it you will be able to endure long periods of intense physical activity.

Endurance Exercise

1. Drink water throughout the session

Your body will not be able to support the stress of long term endurance exercise without water, so make sure to drink regularly. If you are going running or biking, make sure to have a canteen of water with you at all times. You may want to have water with electrlytes in it, since your body can sweat necessary salts out very easily during intense exercise, and not enough salt in your body can be dangerous. You don’t need to bring too much water with you unless you are going for a very long run or ride, though.

2. Swim using a variety of exercises

There are a lot of different swimming exercises that you can train. The Butterfly is great for training the arms and upper back, and it can actually make you incredibly strong and thick. Make sure to train the basic crawl regularly since this is likely to be one of the swimming exercises you will be using the most. The overhand and treading water are also good skills to learn when swimming.

3. Get a workout three times per week

Endurance exercise is typically performed for longer than anearobic exercise, and you will want to get up to three exercise sessions per week. If you are training for a major competition than you can train every day, but make sure to leave a few days to recover before the competition begins. Don’t hesitate to stop for a rest by the side of the road if you cramp up or if you feel really exhausted, but learn to tell the difference between your body being a little stressed and about to give up. There is a pretty good chance that you will find a way to push yourself a little longer if you truly want to.

4. Eat healthy foods

Endurance exercise requires proper fuel for your body, and you should be eating plenty of whole grains (complex carbohydrates – fuel for endurance athletes), adequate protein, and plenty of fruits and vegetables with antioxidants to combat the oxidative stress that often results from intense endurance exercise.

5. Wear proper gear

You should be using appropriate gear for the trail or road. Make sure you have quality shoes if you are going to be running or biking – they will play a major role in your success or failure. If you are going to be biking, a helmet will also be necessary.