Top 10 Ways to Build Endurance

Endurance is not just the ability to bear a hard thing, but to turn it into glory.
-William Barclay

Endurance is the ability to withstand something for a long period of time. It requires a good attitude, a regular routine, patience, and hard work. Endurance is vital to your success because if you can endure more, you can do more.

Here are the top ten ways to build endurance:

I. Increase Frequency

Repetition is the mother of skill.
-Tony Robbins

Do higher repetitions with lower intensity, beginning at twelve and increasing by one gradually.

II. Increase Duration

The pain you feel today will be the strength you feel tomorrow.
-Unknown

So go longer, and improve a little bit more everyday, even if it’s by a few minutes.

III. Slow Down 

Slow progress is better than no progress.
-Unknown

It’s better to run 60 minutes slow than 5 minutes fast. More repetitions and longer durations are better for building endurance, so if you need to slow down to do that, do it.

IV. Be Consistent

If you are persistent, you will get it. If you are consistent, you will keep it. 
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Do it everyday. They say it takes 21 days to form a habit, so make sure to do it for at least that much time.

V. Eat Healthy 

Broccoli might get stuck in your teeth, but french fries will get stuck on your ass.
-Unknown

Eat complex carbohydrates and good proteins so you have the energy needed to workout. Eat and drink healthy foods, and especially foods that increase endurance like beets and spinach.

VI. Stay Positive

Your body can stand almost anything. It’s your mind that you have to convince.
-Unknown

Optimism and believing you can do it, is key to anything you do.

VII. Have Fun

My philosophy is: If you can’t have fun, there’s no sense in doing it. 
-Paul Walker

Variety can make things fun, so mix it up. Run, swim, row, skate, dance, box, or do HIIT. The options are endless.

VIII. Find a Workout Partner

Teamwork makes the dream work. 
-Unknown

You are more likely to keep your workout routine with a partner, so find a good one to workout with. Motivate each other.

IX. Rest

Muscles are torn in the gym, fed in the kitchen, and built in bed.
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Get enough sleep. Make sure to rest well after a workout and in between.

X. Stay Motivated

Strength does not come from physical capacity. It comes from an indomitable will. 
-Mohandas Ghandi

Take it one rep at a time, and one day at a time. You will see progress so believe in yourself and stay motivated.

Good, better, best. Never let it rest. ‘Til your good is better and your better is best.
-St. Jerome

To your endurance!

What are some of your favorite ways to increase endurance?

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