You are in the lead. You've made good time and are nearing the end of the race. Then suddenly you run out of steam. The gasping for breath starts, and your legs slow. Despite great skills and technique, you as an athlete can be undone by a lack of endurance. Improving stamina will make you a better competitor, put you in outstanding physical condition and can even help you live a fuller life.
Step 1
Increase your duration by gradually lengthening the time you spend working out. No matter what you are training for, you need to add small increments of time to your training routine. For example, if you are used to swimming for 20 continuous minutes per session, you may want to add only a couple of more minutes each session until you build up to 45 minutes or more. You will adjust to the additional minutes without burning yourself out by increasing slowly.
Step 2
Raise the intensity of your workouts for small periods of time. For instance a novice walker can begin with a slow pace for 10 minutes then increase to a brisk pace for five minutes before easing down to a moderate pace for 5 minutes and ending with another 10 minutes at a slow pace. The brisk pace will raise your heartbeat and help increase your stamina if you continue with the workout regularly.
Step 3
Keep records detailing your training sessions. Write down what activities you do, when you do them, how much time is spent on various aspects, what your heart rate is at intervals and other telling statistics. This written record will help keep you motivated so that you are more likely to stick with your workouts and thereby increase your endurance over time.
Step 4
Join a club or organization with others who engage in the same physical activity you enjoy. It's more fun to workout with others, and your natural competitiveness will help you to work at a higher intensity that will increase your stamina over time.
Step 5
Invest in good equipment for your particular activities. The commitment of your monetary funds and the helpfulness of having quality tools will make it easier to train when you might be in the mood to skip a session.
Step 6
Warm up with stretches prior to your training and cool down slowly following physical activity. You will be less likely to suffer a sidelining injury this way. Injuries can force you out of athletics for months and wreak havoc on your endurance training.
Step 7
Strengthen your core to increase overall stamina. A strong center can keep you going when your body becomes fatigued. Work on your abdominal muscles with crunches. You will want to gradually increase the number of repetitions you do over time.
Step 8
Consider adding anaerobic weight training if your primary physical activity is aerobic such as biking, dancing or running. Use light weights to build lean muscle to increase stamina. Monitor muscle building closely in order to avoid putting on extra weight in an amount that it slows you down in your primary activity.
Step 9
Cross train for better endurance. Find a second physical activity to enjoy and complement your first love. Make it vary drastically from your first activity to keep your interest high and exercise different areas of your body. For instance if you are a tennis player you might want to cross train with gymnastics.
Tips and Warnings
- Get your rest in order to be fresh for physical exertion.
- Don't disregard warning signs such as shortness of breath or cramping when exercising. Stop the activity and do not resume it until you feel normal.
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