The Best Sports to Gain Endurance

To improve your endurance, there's nothing better than increasing the amount of physical activity you do. With that in mind, there are several sports that are ideal. We'll reveal them to you in the following article.
The Best Sports to Gain Endurance

Last update: 24 August, 2019

Endurance is the ability to maintain an effort of sustained intensity over time. It’s one of the keys to improving performance in any sports discipline we practice. Endurance training is an aspect that we shouldn’t neglect during physical preparation. Fortunately, there are several options to choose from among the best sports to gain endurance.

There’s no doubt that all sports help us gain endurance, although some are better at boosting the cardiovascular system. If you practice these types of sports regularly, they can help you improve your stamina, overcome stress, and strengthen your heart health. Thus, you’ll not only have more energy but also perform better.

In any case, consistency is one of the keys to success. The main idea is to practice endurance sport every two days. Logically, you should make sure you choose a sport that you enjoy in order to stay motivated.

Before your conditioning and endurance sessions start, perform a brief aerobic warm-up to get the blood flowing and prepare the muscles for the exercise. This way, you can avoid injuries.

Which are the best sports to gain endurance?

1. Swimming

If there’s one sport that stands out for helping us gain endurance, it’s swimming. Its main advantage is that it’s less harmful to the joints. Moreover, swimming is a complete workout, so it also allows you to burn a lot of calories.

It’s highly advisable to train at least two or three times a week to achieve the results that you desire. This will permit you to improve your performance in this and other disciplines.

Swimming is an extremely complete workout.

During the sessions, try to increase the pace and reduce the recovery time between each set. We also recommend that you alternate different swimming styles since each one will allow you to work on different body muscles.

In general, swimming strengthens all of the body’s muscles thanks to water resistance. It’s also a good option for those athletes who have back problems.

2. Running: one of the best sports to gain endurance

Running in the city or anywhere else is, without a doubt, one of the best ways to perform cardio and gain endurance. It’s a very popular activity due to its simplicity and because people of all ages and physical conditions can practice it. In fact, a pair of good running shoes is actually the only equipment that’s necessary.

Nonetheless, to enhance cardiovascular functioning and gain endurance, it’s essential to change the pace and intensity during practice. This means that it’s possible to run at the same pace throughout the route or to vary between a constant rhythm and acceleration.

It's essential to change the pace and intensity while running.

You always have to finish by jogging for a few minutes, then walking, and finally ending the training with a good stretching routine.

3. Cycling

Long-distance cycling is a very good option to improve your endurance and burn calories. Additionally, it’s a very healthy activity that’s practiced in all seasons of the year and allows you to burn many calories.

Cycling is perfect for taking care of your heart and overall health. This is because it permits you to quickly reach a high heart rate, which is sufficient for fat burning and the improvement of the cardiovascular system.

On the bike, body weight is distributed more evenly, so it’s less traumatic than running for your joints and spine; especially for someone who is overweight.

As if that weren’t enough, the muscles required in this exercise are the thighs, hamstrings, and calves, which represent a large part of the lower body. Best of all, it’s possible to vary the speed and intensity of the training. If you don’t have a bike yet, maybe it’s time to get one!

Cycling puts most of the lower-body muscles to work.

Finally, remember that if you want to improve your endurance, it’s important to let your body rest. Tiredness weakens your performance and reduces your physical endurance. In case you’re a beginner, you shouldn’t carry out more than three sessions per week of endurance training.

Beyond that, you run the risk of depleting your body and exposing yourself to the consequent possibility of suffering injuries. In conclusion, it’s always advisable to drink enough water if you’re physically active and want to increase your endurance through exercise.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

    • Soler, J. M. (1952). Natación. Natación. Publicado Mensualmente Por El Club Natación de Barcelona, 305, 228–230.
    • Gutierrez, M. (1995). Biomecánica y Ciclismo. European Journal of Human Movement, (1), 77–94.
    • Shephard, R. J., Astrand, P.-O., IOC Medical Commission., N., & International Federation of Sports Medicine., M. (1996). La resistencia en el deporteLa resistencia en el deporte, 1996, ISBN 84-8019-264-X, págs. 378-393 (p. 667). Paidotribo. Retrieved from
    • Deporte, E. A. del. (1997). El entrenamiento de la resistenciaApuntes (Vol. n. 1, p. 356).

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.