Your Endurance Will Always Be Terrible if You Keep Making These 5 Mistakes, Trainer Warns
As a personal trainer, I often work with clients who are eager to boost their endurance—whether for running, cycling, or simply to feel stronger throughout the day. It's inspiring to see their motivation, but the process of building endurance isn't just about pushing yourself harder every workout. In fact, making certain endurance training mistakes can hold you back, sometimes for weeks or even months. I've seen people who are dedicated to putting in the time and effort, yet their results fall short because of a few simple, fixable errors.
Endurance training isn't just about repetition; it's about training smarter, not harder. Your body needs to adapt gradually; if you ignore this, you risk stagnating or, worse, facing burnout or injury. Over my years of experience, I've found that many people unknowingly overlook key aspects of their training—things that, if adjusted, could make all the difference in their performance. My goal as a trainer is to help people recognize these barriers so they can train effectively and see real improvements in their stamina.
If you aim to improve your endurance, avoiding common mistakes is crucial to progress. In this article, I'll break down five of the most common endurance training mistakes I see clients make when trying to build stamina. These mistakes are easy to fix and will help you train smarter, recover better, and improve your endurance. So, before you lace up your shoes for your next workout, look at these tips to ensure you're setting yourself up for success.
Not Allowing Enough Recovery Time
One of the biggest mistakes I see in endurance training is the tendency to push through fatigue without taking enough recovery time. I know it's tempting to think that training hard every day will get you closer to your goals faster. But the reality is that muscles need time to repair and grow stronger. Without enough recovery, you'll likely find yourself stuck in a cycle of fatigue, where you're not getting the performance boost you want, and your endurance progress plateaus.
Trainer's Tip: Schedule at least one to two rest days weekly, and add active recovery sessions when possible. Gentle activities like walking or yoga will keep your body moving without adding more strain.
Neglecting Strength Training
Many endurance-focused athletes overlook the benefits of strength training, but it's essential for building a strong foundation for your muscles and joints. Skipping strength workouts can stress your body more, making you more prone to injuries and muscle imbalances that reduce your overall stamina. The stronger your muscles are, the better they'll support your endurance activities.
Trainer's Tip: Incorporate strength training at least two to three times a week. Exercises like lunges, squats, and planks target core and leg strength, which are vital for endurance-based activities.
Skipping Fuel and Hydration
Endurance athletes sometimes forget the importance of proper nutrition and hydration, both of which are critical for lasting energy. Not fueling properly can lead to early fatigue and reduce the quality of your workouts. Dehydration, even when mild, significantly impacts endurance and can lead to cramps and exhaustion.
Trainer's Tip: Have a small carb-rich snack about an hour before training, and bring a water bottle with electrolytes for workouts over an hour. After training, rehydrate well to aid recovery.
Lack of Consistent Training Intensity
Many people train at the same pace day after day, which can limit progress. To build endurance effectively, it's essential to mix up the intensity of your workouts. If you always run, bike, or swim at the same intensity, your body will adapt to that level and stop progressing.
Trainer's Tip: Alternate between lower-intensity and higher-intensity days, adding interval workouts to challenge your endurance. Tracking your heart rate during training can also help ensure you're training in the right zone for each session.
Ignoring Mental Preparation
Building endurance requires not only physical stamina but also mental strength. I see many athletes hit a wall not because their bodies are done, but because they mentally check out. Mental resilience can help you push through the toughest parts of your workout or race.
Trainer's Tip: Set small, achievable goals throughout your workout and practice visualization techniques to keep yourself motivated. A positive mindset and mental focus go a long way regarding long-distance or endurance activities.
Sign up for our newsletter!
