How to Boost your Endurance – No Running Required

Interest in running has exploded over the past couple of years — in fact, it's estimated that over 50 million Americans are consistently jogging or running outside or on treadmills to boost their physical health and mental wellbeing. While it's true that aerobic exercise, like running, is one of the best ways to improve your cardiovascular health and strengthen your muscles, it's not the only way to boost your endurance.

Read on to learn about other forms of exercise that can offer some of the same health benefits as running, with no pounding the pavement required.

Endurance 101

Endurance is your body's ability to sustain prolonged physical activity. It comes in two forms: cardiovascular endurance — or how well your heart and lungs can supply oxygen to your muscles — and muscular endurance — or how long your muscles can sustain effort before fatiguing.

Improving your endurance is beneficial for your overall health, no matter what your fitness goals are. It can keep your heart and lungs healthy, increase your energy levels, improve your metabolism — and just make everyday life easier, whether you're walking the dog, climbing stairs, or simply trying to keep up with your kids.

Boost Your Endurance with Cardio

If running isn't your thing, there are alternate forms of cardio to improve your stamina.

Walking

Yes, walking can be an incredibly effective, low-impact, endurance-building activity, especially if you are just starting an exercise routine or you're recovering from an injury. Here's how:

• Try intervals: incorporate brisk walking intervals, alternating between a moderate and fast pace.
• Use hills to your advantage: whether you are walking in your neighborhood or on a treadmill, use hills (or the incline feature on your treadmill) to challenge your muscles and cardiovascular system.
• Go the distance: extend the distance you walk each day (or week) to gradually increase your stamina over time.

Indoor Cycling

Using an indoor cycling bike is another way to build endurance while prioritizing low-impact movement. Try this:

• Play with speed: alternate between bursts of high-intensity effort and recovery periods (aka HIIT training) during your next cycling session.
• Set a distance challenge: push yourself to ride a few minutes (or a few miles) longer each time you jump on the bike.
• Push the resistance: ride at a steady-state pace while slowly increasing your resistance levels during your ride. Need an extra motivation boost? Take an on-demand, trainer-led cycling class through an app like JRNY.

HIIT (High Intensity Interval Training)

HIIT is one of the most efficient ways to boost your endurance in a short period of time, with bursts of intense activity that gets your heart pumping and muscles working overtime. One of the easiest ways to engage in HIIT workouts is on the BowFlex Max Trainer — a compact part elliptical/part stair stepper that engages your upper and lower body at the same time.

Don't Forget Strength Training!

Endurance isn't just about getting in cardio. Muscular endurance plays an important role in building stamina and strength training is one of the best ways to improve it.

Bodyweight Exercises

Bodyweight strength training is an effective way to build endurance if you don't yet have strength training equipment in your home gym. By increasing your reps — for example, from 10 to 15 — and reducing rest time between exercise sets, you can gradually improve your muscular stamina over time. You can find trainer-led bodyweight strength classes on the JRNY app, or for free on the BowFlex YouTube channel.

Weighted Exercises

If you are looking to challenge yourself beyond bodyweight and you're ready to build out your home gym this year, strength training with weights is the way to go. Exercises that work your muscles and challenge your cardiovascular system at the same time, like kettlebell swings, overhead presses, goblet squats, or farmer's carries, can be great additions to your strength training routine. To maximize the endurance benefits, aim for higher reps with minimal rest between movements.

Yoga

Yoga is a sometimes-overlooked endurance building tool, but it's one you shouldn't leave off your list! Yoga can strengthen your muscles, improve your flexibility, and enhance your breath control — all of which is essential for building stamina. To get the most out of your yoga practice, whether you're taking a class in person or practicing at home with an app like JRNY, hold your poses for a longer duration to boost muscle strength and focus on even breathing to improve oxygen efficiency.

Other Considerations

Endurance training isn't just about workouts — other factors play a crucial role:

Rest and recovery: both rest and recovery are crucial for boosting endurance and preventing injuries, so don't skip your rest day. Consider incorporating at least one full rest day per week into your routine, as well as active recovery sessions, including stretching, foam rolling, or a light walk. Sleep is also important, too, with experts recommending most adults aim for 7-9 hours per night.

Nutrition: eating a balanced diet is essential for providing your body with the fuel it needs to recover from intense periods of exercise. Reach for healthy carbs (like whole grains, fruits and vegetables) to provide you with energy for sustained activities and high-quality protein sources (lean meats, beans, dairy) to support muscle repair and recovery. Don't forget hydration! Dehydration can lead to fatigue, so be sure to hydrate throughout the day, and especially after intense workouts.

Hopefully we've convinced you that you don't have to be a runner to build endurance — although, if you want to start running, we have tips for you, too! Whether you choose walking, indoor cycling, HIIT, or strength training, there are plenty of ways to boost your stamina. The key is finding what works for you, staying consistent, and watching your endurance improve over time!

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