21 February 2020

Go the extra mile! Top tips on how to boost endurance

November 18, 2015

Long gone are the days when running a marathon was the most impressive challenge on offer, now with the popularity of events such as the Marathon des Sables and Ironman triathlon soaring, more and more people are having to adapt to new ways of training. 

Event review: The Ultimate Ultra

Whether you’re running your first marathon or taking part in a six day endurance event across the Saharan desert, having the strength, both physical and mental, to carry on without giving up is absolutely key to your success. Here, Dave Burke of British Military Fitness offers his top tips for building endurance plus ways to ensure you stick to your training plan and fly through that finish line:

Eat, eat, eat

When you’re training for an endurance event, be it a marathon, triathlon or Ironman, you’re going to need to up your food intake.

This is not an excuse to eat pizza and burgers to your hearts content! Ensure you’re getting a good blend of protein, good fats and carbohydrates and focus on consuming whole foods, which are foods that are as close as possible to their natural form e.g. whole grains, fruits and vegetables and chicken breasts. The less ingredients on the packet, the better.


Try to avoid excessive sugar consumption – unless your workout is over two hours long you shouldn’t need it. When it gets to event time, high sugar foods are OK to give you an energy boost to get you through the course, but ensure you experiment with how much works for you.

Mix it up

The temptation when you’re training for an endurance event such as a marathon is to hike up the long runs and neglect other sorts of exercise, yet mixing up your training is a great way to ensure your routine doesn’t get monotonous. It will also help to prevent over-training – when you push your body too far in one direction without giving it time to recover.


Ensure to keep gentle exercise such as walking, cycling and swimming in your routine to give your body time to recover, as well as throwing in exercise which will get your whole body moving and challenge your different muscle groups. Outdoor group exercise classes are a great way of pushing yourself and working muscles that might be otherwise neglected, and working out in a group environment will give you added motivation that you might lack in the rest of your training regime.

Be mindful of injuries

When you’re preparing for an event, you will often be doing hours of training and moving your muscles in the same pattern over and over again. It is in these conditions that injuries can become rife.


Sedentary lifestyles and sitting at a desk doesn’t help, and over time certain muscles can become sleepy, meaning that our other muscles start to overwork to pick up the slack. This can result in injury when you start to train for an event. Find a good physio or sports masseuse and check in with them from time to time, and don’t train through the creaks, pains and aches you experience – they could be a sign of a more serious injury.

Rest and relax

It is vital that you give yourself time for your muscles to recover during training, and the times you are at rest are just as important as the times you are training hard. It sounds obvious but ensuring you get a good sleep every night during training will help with your endurance on the day.


Sleep deprivation can put your body under quite a lot of unnecessary stress, and a stressed body cannot perform as well, so try to get a solid eight hours of sleep a night. This is easier said than done, what with the lure of TV and social media, but getting into a good routine before bedtime and switching off your devices at least half an hour before you plan to go to sleep will help.

Dave Burke, Park Manager for British Military Fitness
Sportsister, The Women’s Sports Magazine

To find out more about British Military Fitness, please visit: www.britishmilitaryfitness.com

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