Struggling with Endurance in Workouts? Here’s How to Fix It
Do you ever start a workout feeling strong, only to burn out halfway through? Or maybe you’re training hard to build endurance, but instead of feeling fitter, you’re constantly sore, exhausted, and struggling to recover.
The secret to improving endurance isn’t just about going harder—it’s about training smarter. Overtraining leads to fatigue, injury, and plateaus. Instead, use these five proven endurance training tips to build stamina without burning out.
1️⃣ Control Your Pace to Prevent Early Fatigue
One of the biggest mistakes athletes make is starting too fast. Redlining early leads to an energy crash, making it difficult to sustain performance throughout the workout.
Endurance Training Tip:
🏃♂️ If you’re doing a 15-minute AMRAP, start at 80% effort instead of sprinting at 100%.
😤 You should be able to breathe through your nose for the first few minutes—this signals proper pacing.
2️⃣ Improve Your Breathing for Better Stamina
Breathing efficiency plays a huge role in stamina and endurance. If you’re panting and gasping for air, you’re burning more energy than necessary.
How to Breathe for Endurance:
✔ Diaphragmatic breathing – Inhale deeply through your nose, exhale steadily through your mouth.
✔ Rhythmic breathing – When running, try inhaling every 2-3 steps for better oxygen flow.
✔ Lifting? Exhale on exertion to maintain control and avoid unnecessary tension.
3️⃣ Build Your Aerobic Base with Low-Intensity Training
CrossFit and HIIT workouts are great for conditioning, but endurance also requires a strong aerobic base. Constant high-intensity training can lead to burnout.
Best Low-Intensity Endurance Workouts:
🚴 Zone 2 Cardio: Add 1-2 long, low-intensity sessions per week (30-45 min of easy rowing, cycling, or running).
🏋️ Pacing Drills: Practice moderate-intensity EMOM workouts to develop better workout pacing.
4️⃣ PrioritiSe Recovery to Avoid Overtraining
Overtraining kills endurance. Without proper recovery, you’ll feel sluggish, plateau, or even get injured. The key to sustained endurance? Rest, sleep, and mobility work.
Recovery Tips for Endurance Training:
💤 Sleep 7-9 hours per night for muscle repair and energy replenishment.
💧 Stay hydrated—dehydration reduces performance and increases fatigue.
🧘♂️ Incorporate mobility work (stretching, foam rolling, light movement on rest days).
5️⃣ Eat to Fuel Your Endurance Workouts
If you feel drained during long workouts, your nutrition may be holding you back. Proper fueling ensures sustained energy and faster recovery.
How to Eat for Endurance:
✅ Pre-workout: Eat a carb-based snack (banana, oatmeal) 30-60 min before training.
✅ During long workouts: Sip electrolytes and stay hydrated.
✅ Post-workout: Replenish with protein + carbs to rebuild muscles and maintain endurance.
🚀 Bonus Tip: Train Your Mind for Mental Endurance
Sometimes, your body isn’t quitting—your mind is. The key to lasting endurance? Mental toughness.
Mindset Hack:
💡 When you hit that wall in a WOD, instead of saying, “I can’t do another rep,” tell yourself, “Just one more.” This small shift keeps you going longer.
Final Thoughts: Train Smart, Recover Well, and Build Lasting Endurance
Improving endurance isn’t just about pushing harder—it’s about training strategically. By implementing pacing, proper breathing, low-intensity training, recovery, and nutrition, you’ll see a massive difference in your stamina, energy, and performance.
Want more CrossFit training tips? Check out our latest articles on https://crossfitnorthharbour.co.nz/blog/ and start building elite endurance today! 🚀💪
