As a personal trainer, I often work with clients who are eager for this increase their resistance—either for FUNCTIONING, cyclingor simply 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 with each workout. In fact, making certain endurance training mistakes can set you back, sometimes for weeks or even months. I’ve seen people who are dedicated to putting in the time and effort, but their results fall short because of simple, fixable mistakes.

Endurance training it’s not just about repetition; it’s about training smarter, not harder. Your body must adapt gradually; if you ignore this, you risk stagnation or worse, 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 coach is to help people recognize these barriers so they can train effectively and see real improvements in their endurance.

If you aim to improve your enduranceavoiding 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 resilience. These mistakes are easy to fix and will help you train smarter, recover better, and improve your endurance. So before you lace up your next workout, check out these tips to make sure you’re setting yourself up for success.

Don’t allow 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 get stronger. Without sufficient recovery, you’ll likely find yourself stuck in a cycle of fatigue, where you don’t get the performance boost you want and your endurance progress plateaus.

Coach’s tip: Schedule at least one or two rest days per week and add active recovery sessions when possible. Gentle activities like walking or yoga will keep your body moving without adding more strain.

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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 training can put more stress on your body, making you more prone to injury and muscle imbalances that reduce your overall endurance. The stronger your muscles are, the better they will support your endurance activities.6254a4d1642c605c54bf1cab17d50f1e

Coach’s tip: Embed strength training at least two to three times a week. Exercises such as lunges, squats and planks target core and leg strength, which are vital for resistance-based activities.

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Skip fuel and hydration

Endurance athletes sometimes forget the importance of proper nutrition and hydration, both of which are essential for sustained energy. Not eating properly can lead to early fatigue and reduce the quality of your workouts. Dehydration, even when mild, has a significant impact on endurance and can lead to cramps and exhaustion.

Coach’s tip: Have a small carbohydrate-rich snack about an hour before your workout and bring a bottle of electrolyte water for workouts of over an hour. After your workout, rehydrate well to aid recovery.

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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.

Coach’s tip: Alternate between lower and higher intensity days, adding interval training to challenge your resistance. Tracking your heart rate during your workout can also help ensure you’re training in the right zone for each session.

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Ignoring mental preparation

Building resilience requires not only physical endurance, but also mental strength. I see a lot of athletes hit a wall not because their bodies are done, but because they are mentally checking out. Mental resilience can help you get through the toughest parts of your training or race.

Coach’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 when it comes to long distance or endurance activities.

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Tyler Read, BSc, CPT