Endurance sports are a good idea for many reasons: Whether you are pursuing an athletic goal, such as participating in a competition and want to increase your fitness for this purpose, or simply want to do something good for your body through training and sports, endurance training has many benefits for your health.

Positive effects of endurance sports

  • Your immune system is strengthened by endurance training
  • Your blood pressure is lowered and the risk of diseases such as high blood pressure or type II diabetes is reduced.
  • Sport helps against stress and clears the head
  • It helps you to lose weight quickly and in the long term and helps you to reach or maintain a healthy weight.
  • Strengthens your heart and lungs

What are the best sports to improve overall fitness?

  • Jogging or running
  • Walking or Nordic walking
  • Cycling and spinning
  • Swimming
  • Dancing and Zumba

Different factors such as the type of training, duration, nutrition, rest periods also influence the success of your training and how quickly you reach your goals. The most important thing is to set goals! And create a training plan or monitor your progress over the weeks. In this article you will learn how to design your training plan so that you can continuously increase and train your endurance.


1. Start slowly and give yourself time

To avoid injuries and improve your stamina in the long run, you should gradually increase your training. The best way to do this is to create a training plan in which you define realistic goals and slowly increase them over the weeks. For example, if you are just starting to run, you can set a goal to increase your run by a few minutes each week, or to run the same number of miles, but a little bit faster each week.

If you have joint problems or are overweight, swimming is ideal as an introduction to endurance sports. Gradually increase the time you are in the water, or swim half a kilometer more.

2. Regularity pays off

Especially with endurance training, continuity and consistency is the key to success and to reaching your goal. Regular training increases your aerobic capacity, the amount of oxygen available to your muscles. The more aerobic capacity you have, the longer your body will last when exercising or running. Therefore: set yourself realistic goals and build regular times for training into your daily routine, which you can also keep. 3-4 workouts a week of at least 30 minutes each are ideal and will increase your endurance step by step.

And always remember: not every person has the same needs. Maybe a slow, leisurely run before the workday is right for you, while your better half prefers to do a few kilometers quickly in the evening.

3. Pay attention to the right nutrition

If you want to improve your endurance, there's no way around proper nutrition. Carbohydrates are the most important source of energy during exercise, as energy is more readily available than energy from fat. You should therefore provide your body with sufficient complex carbohydrates such as rice, wholemeal bread or oatmeal. Also, make sure you eat enough protein in the first 40 minutes after exercise. This will help your muscles to regenerate.

4. Give your body time to regenerate

The harder you train, the more time you should give it to regenerate. Sounds logical, but is often forgotten. And yet good regeneration and enough rest periods are the be-all and end-all for improving your endurance in the long term.

In addition to the so-called "rest days", i.e. training-free days, sufficient sleep, the right nutrition and stretching your muscles are extremely important for your progress. You will notice that with proper recovery, you will perform better and reach your goals faster.

5. Vary your training

In order to achieve the best possible results and a noticeable improvement in your endurance, you should, in addition to regularity, always set new stimuli and leave your comfort zone. Different elements in your training plan can be varied: For example, you can run a few minutes or a kilometer longer than usual, or run your distance faster once a week, or add an additional workout.

You can also vary the intensity with interval training: switch from high-intensity to calmer phases within a training session. For example, during your next run you can cover one kilometer much faster than the rest. This way you can not only improve your endurance quickly, but also get more variety at the same time.



Endurance training has a lot of health benefits and doesn't have to be very strenuous or boring. To improve your personal endurance, you should always go by a rough training plan to plan your weeks and thus achieve your goals. Slowly increase the length and intensity of your workouts by, for example, increasing the number of kilometers in your run, or going full throttle for a kilometer.