A question frequently asked by runners, trainers, and gym newcomers: how can I work harder, run faster, and train longer? The simple answer is to work on your endurance. The stronger you feel, the further you can go. It may seem daunting, but with these simple tips, you’ll be making progress in no time.

Gradually Build Up Mileage

This simple rule is one of the major principles of endurance training. No matter what you’re looking to achieve, you’ll never get there by pushing yourself too hard. Also known as “gradual adaptation”, this fitness principle requires patience and consistency. If you’re a runner, try running two miles one week and three miles the next. Slowly work your way up in small increments, allowing your body to keep up. Pushing yourself too hard early on will only lead to frustration, exhaustion, and burnout.

Train in Intervals

Going for distance and duration isn’t always the way forward. Pushing yourself to the limit in short bursts can be a great way to improve your cardio. As with the previous rule, try to build these intervals up gradually for the best result. Try a 20-second sprint, then a 30-second sprint, and so on. Pushing yourself, pausing to recover, and going again can make for a great and effective routine. Don’t miss EliteTrack’s tips on how to improve your physical wellness.

Find a Partner

Just like when you’re studying for an exam and need that extra push, working out with a friend or partner can be a great way to ensure consistency. Not only can you encourage each other to keep going, push harder, and never miss a training day, but you can also make the whole process more enjoyable and less stressful. Finding a fitness partner that’s a bit fitter than you can also help you work out for longer and more efficiently.

Blast Those Tunes

We all like to work out to our favorite songs, but did you know that the right music has been proven to improve training sessions? As cliche as it might sound, the right playlist can help you to work and sweat harder. Studies have shown that treadmill runners who increased the tempo and volume of their music ran faster than those who didn’t. For inspiration, see Timeout’s picks for the best workout songs and make your next session count.

Reduce Rest Time

The average recovery time between workout sets is between 30 and 90 seconds. However, if you’re aiming to boost your endurance, you should be prepared to cut these breaks down. Pushing yourself beyond comfort is what it’s all about. Try taking shorter, less frequent breaks and consider only pausing when you physically can’t push on. It’s only natural that your muscles should be burning, your breathing heavy, and your body sweating after a set – that’s a good sign, don’t stop!

Routine Is The Enemy

Not only can mixing up things keep you from getting bored, but it’s also essential for improving your stamina and endurance. The body gets used to a workout after a couple of weeks, so consider mixing things up. If you’re a runner, try cycling. Keep your body guessing and give yourself a thorough workout. Breaking from routine can be hugely important to prevent burnout and keep things exciting. This applies to all areas of life, whether it’s your morning run, your diet, or even just watching the big game at the weekend. Sometimes we need a little something to make things interesting. Now, this isn’t always an easy thing to do, but there are some simple ideas, such as taking a different path on your run, trying a new food you’ve never tried before, or making a wager on a race to give yourself a rooting interest. There are plenty of sites where you can make a bet on athletics, like track and field, and betting online is often more convenient, gives better odds, and even offers free bets to its players. There are plenty of great offers to take advantage of, such as a 100% deposit bonus of up to £50 or your money back as a bonus of up to £40. There are plenty of tools to help you get better at betting, such as strategies, bet calculators, and odds converters. Sites like SBO have tons of information on the best sites to play on as well as tips and tricks to get better at betting. Whatever you do in life, keep things fresh and never burn out.

Compound Movements

Compound moves are movements that use more than one joint and target multiple muscles. Instead of focusing on lifting weights, consider incorporating squats, push-ups, pull-ups, and step-ups into your routine. These exercises are great for pushing your whole body and are vital to building endurance. Isolated exercises such as leg lifts and bicep curls aren’t enough to stimulate your body and develop your overall fitness.

Hopefully, these simple tricks will help you to reach your goals, whether you’re aiming to run further, train for longer, or simply get fitter. Stay active and maintain a healthy diet, and you’ll be amazed at what you can achieve.