It’s no wonder people are looking to boost their endurance and stamina. With the newfound rise of obstacle course races, triathlons, and good old-fashioned marathons, stamina training is in demand like never before.
The thing is, “people tend to focus on cardio activities like running or cycling,” says Will Torres, a New York-based personal trainer and founder of the personal training studio, Willspace. But that’s only a small part of the endurance-building equation to go longer and harder. “You also need to improve your strength,” notes Torres.
When you build your leg muscles, Torres explains, you’re better able to propel yourself farther with every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he adds.
If you’re looking to take on a Tough Mudder, Spartan Race, or any other endurance race, take a look through Torres’ sneak tactics. You’re probably not doing these seven training techniques—but once you do, you’ll significantly boost your endurance and stamina.
1. Combine strength days with cardio days.
It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. Try combining the two instead,” says Torres. “Use a bench press, immediately followed by pull-ups, then run a mile as fast as you can… and repeat.” Another good example: Jump rope for a minute, followed by squats, overhead press, and situps. Repeat.
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