Are you feeling stuck in a cardio plateau? Doing the same workouts over and over and not making any progress toward your goals? If you want to level up your endurance training, there are things you can do to take a few dozen steps forward. Here are some simple tips for building endurance as you continue your training this month.

1. STRENGTHEN YOUR WEAKNESSES

Constantly challenging yourself is an important part of fitness training. If you always stick with what’s easy and what you already know you’re good at, you’re not going to get any better. If you’re someone who’s really good at running long distances, for example, you should make it a point to focus on speed training at least a few times every week. You’ll only improve your endurance if you push yourself to improve in your weaker areas of endurance training. You might even come to realize you enjoy those things more than you thought you would.

2. DON’T NEGLECT RESISTANCE TRAINING

There’s more than one way to improve stamina. Strength training is just as important as cardio when you’re working on leveling up your endurance training. Weightlifting and bodyweight exercises work to strengthen your bones, tendons and muscles. These are all things you need to keep in check to prevent injury and increase duration and distance. Make sure you keep strength training on your weekly schedule, even if you’re focusing on a specific activity like running or biking.

3. LIVE BY THE GRADUAL ADAPTION PRINCIPLE

If you want to go farther and longer, you can’t just expect to be able to go from low to high in a day. You have to work your way up to longer distances, mile by mile, week by week. That’s all the gradual adaption principle is. It’s the idea that you can build up endurance by training your body to increase distance little by little over time. Do it strategically, unless you want to hurt yourself. Create your own schedule to help you work your way up, or search for one online.

Endurance training is all about exercising different parts of your body to produce a specific result. You can go faster, farther or higher, but you have to work your way up to each slowly as you train. Focus on areas of endurance training that match up with your fitness goals. Take your time, and anticipate the awesome results to come.

Source

http://greatist.com/fitness/whats-best-way-build-endurance