Whether you’re chasing a marathon PR, determined to run your first 5K without stopping, or gearing up for a brutal Hyrox where that final 1K and wall balls test everything you’ve got, your stamina and endurance will make or break you.
Think of it this way: endurance is what lets you go the distance; stamina is what helps you hold the pace when your body screams at you to stop.
Together, they’re your secret weapon against fatigue—and the key to performing stronger for longer.
So how do you actually build them? We’ve teamed up with runner Ryan Hartsig (marathon and half-marathon runner) to give you the proven strategies to take your fitness further.
Stamina Vs Endurance: What’s The Difference
If you’ve ever wondered what the difference between stamina and endurance is, you’re not alone. The two terms are often used interchangeably, but in sports science, they’re slightly different:
What Is Endurance? Endurance is your ability to sustain lower-intensity effort over long durations [1].
What Is Stamina? Stamina is your ability to sustain or repeat higher-intensity efforts without fatigue.
Hybrid athletes often rely on both. For instance, a marathon runner needs endurance to keep moving mile after mile but stamina to push through the final stretch. A functional fitness athlete needs stamina to attack repeated sets of burpees, thrusters, and rowing, but also endurance to maintain output across an hour-long workout.
Think of endurance as your fuel tank, and stamina as your horsepower. 🔋
Muscular Endurance vs. Cardiovascular Endurance
Endurance can be broken down even further into two categories:
Muscular endurance is the ability of a specific muscle or group of muscles to repeatedly contract or sustain force without fatiguing. It’s typically developed through higher-rep, lower-load resistance training.
Cardiovascular (aerobic) endurance is the ability of your heart, lungs, and circulatory system to supply oxygen to working muscles over prolonged periods. This is usually developed through steady-state cardio (running, cycling, swimming) or interval training.
Most hybrid athletes need both. For example, a triathlete relies on muscular endurance to power each pedal stroke or swim stroke, and cardiovascular endurance to maintain pace throughout the race.
How To Increase Stamina And Build Endurance: 6 Steps For Success
Whether you’re training for a 10K or an ultra marathon, tailoring your training to build both endurance and stamina will help you last longer before fatigue sets in and give you the firepower to push through when it does.
Here are six proven ways to train smarter for both:
Prioritize Lower Intensity Training (about 80% of your weekly sessions)
Include High-Volume, Lighter Load Strength Training (yes, light weights work here)
Add Interval Training (around 20% of weekly activity)
Progressively Overload (track progress and push a little further each week)
Fuel Your Body (what you eat around your training can make a difference, too)
Stay Consistent (the golden rule–no excuses)
💡 The Hybrid Approach: Mix it up. Longer steady-state sessions build endurance. Shorter, sharper intervals build stamina. Hybrid athletes need both.
1. Prioritize Lower Intensity Training
Best for: Cardiovascular Endurance
Slowing things down might not feel glamorous, but it’s exactly how elite athletes build their base. Around 80% of your training should be in Zone 1–2:
Zone 1 (50–60% HRmax): super easy, warm-up pace
Zone 2 (60–70% HRmax): conversational pace, steady effort
Training here improves your aerobic system–making you more efficient at burning fat, fueling muscles, and delaying fatigue [2]. Runner, Ryan Hartsig advises pairing ‘a few recovery (zone 2) runs with a speed workout each week and you'll shed minutes off your previous PR.’
He notes that ‘nutrition is the focus before and after a long, slow endurance activity,’ focusing on carbs before and carbs plus protein after: ‘Most runs start with a banana or toast and end with eggs, bacon, and more toast.’
👉 For hybrid athletes: Endurance training underpins everything–whether it’s Hyrox athletes holding steady through the 7th and 8th run, triathletes maintaining pace on the bike, or ultra runners staying strong hour after hour on the trails..
FYI: You can calculate your max heart rate easily, using this formula:
HRmax = 220 − age
Example: If you’re 30 years old → HRmax ≈ 190 bpm
2. Include High-Volume, Lighter Load Strength Training
Best for: Stamina & Muscular Endurance
Lifting lighter weights (40–60% of 1RM) for 12–20+ reps trains your slow-twitch fibers–the ones built for endurance. These fibers resist fatigue and use oxygen efficiently, helping you sustain repeated efforts [3,4].
It also boosts capillary density (more blood vessels feeding the muscles), which improves oxygen delivery and waste removal, improving stamina [5].
👉 For hybrid athletes: Muscular endurance is what keeps you moving when fatigue sets in–whether it’s Hyrox athletes grinding through wall balls, carries, or burpees, marathoners holding form in the final miles, or triathletes staying efficient in the water.
3. Add In Some Interval Training
Best for: Stamina
‘Long runs with race-pace intervals are non-negotiable for building both the stamina and endurance needed on race day,’ explains Ryan.
Intervals (like HIIT) are short, intense efforts with recovery in between. They’re proven to increase VO₂ max (your body’s ability to use oxygen), improve running economy, and boost fatigue resistance [6].
‘These runs aren't fun or easy,’ adds Ryan, ‘but incorporating hard sessions builds both fitness and confidence, making long miles at goal pace feel much more manageable.’
How often should you do these sessions? ‘I make sure to hit the track for speed work once a week so my body can adjust to going fast in a controlled environment.’
Intervals are hard on your body, so Ryan advises focusing on rest and recovery following a tough interval session.
👉 For hybrid athletes: Intervals build the ability to surge when needed–whether that’s attacking a hill mid-marathon, holding threshold pace in a triathlon, grinding through an ultra’s final climb, or hitting each Hyrox station with intensity after the run.
'I choose to go on this 15-mile long run at 5 AM. Not because it's supposed to be easy. It's not. It's hard. But I've decided I will do hard things.’–Ryan Hartsig
4. Progressively Overload
Best for: Stamina & Endurance
Your body adapts when you challenge it, and progressive overload is how you do that. This might mean adding sets, reps, or weight, reducing rest, or adjusting tempo (e.g., time under tension training or faster run intervals).
💪 Strength Example:
A study on different rep ranges found that higher-rep training (20–28 reps) boosted muscular stamina and aerobic endurance, while lower-rep training (3–5 reps) led to more strength and size [7].
🏃 Cardio Example:
In another study, runners who progressively increased intensity improved more in VO₂ max, lactate threshold, and 5K performance compared to those who kept pace steady [8].
👉 For hybrid athletes: Progressive overload helps marathoners shave minutes off their time, triathletes sustain faster splits across all three disciplines, ultra runners increase resilience for longer distances, and functional fitness/Hyrox athletes hit heavier sleds and faster runs each training block.
5. Fuel Your Body With Smart Nutrition
Best for: Stamina & Endurance
Training isn’t just about what you do in the gym or on the trails–what you eat before, during, and after exercise has a huge impact on your stamina and endurance.
‘You can't train your best if you're not eating right and giving your body time to recover,’ warns Ryan, ‘Over time, I've shifted my focus, time, and money from my training to my recovery and diet. Be deliberate in what you eat and how you rest- your training will improve as a result.’
Ryan explains his simple approach to fueling his body:
‘Carbs before to fuel, protein and carbs after to rebuild - simple but effective.’–Ryan Hartsig
Carbs for Fuel: Muscles rely on glycogen during long or high-intensity sessions. Whole grains, fruits, and starchy vegetables help sustain both endurance and repeated efforts. Eat a moderately high-carb meal (with a little protein) 2–3 hours before training [9]. If you have less time, opt for easily digestible carbs, like a banana or dried fruit. Post-workout, eating carbs along with protein accelerates recovery and enhances adaptive responses [10].
Protein for Recovery: Protein supports muscle repair and adaptation after long runs, strength circuits, or interval sessions. Aim for 1.2–1.7 g/kg of body weight per day
[11]. Consume protein within 30–60 minutes post-workout–through a shake, yogurt with fruit, or a balanced meal to maximize recovery and adaptation [12].
Fats As A Long-Term Energy Solution: Fats are an essential energy source for endurance and stamina over the long term, but they digest more slowly than carbohydrates. For this reason, fats should be left for meals well before or after training. Research found that athletes with a diet of 20% protein, 30% carbohydrates, and 30% fat (and the remaining 20% of calories adjusted based on intensity and duration of activity) enhanced endurance compared to a lower-fat diet.
Hydration & Electrolytes: Dehydration reduces performance in both steady-state and high-intensity efforts, particularly in hot conditions [13,14]. Drink at least 500ml of water two hours before exercising, and make sure to drink little and often throughout exercise. During longer sessions, it’s important to replace electrolytes (particularly sodium, potassium, magnesium, and calcium) to maintain muscle function, fluid balance, and prevent cramping. This could be through a sports drink, energy gels, or a homemade electrolyte drink (e.g., by mixing 500 ml of water, the juice of 1 lemon or lime, one teaspoon of honey, and ¼ teaspoon salt).
👉 For hybrid athletes: Think of nutrition as part of your training: Fuel with carbs before long runs, strength circuits, or intervals, hydrate and replace electrolytes during long sessions, and refuel with protein and carbs immediately after. This approach ensures you can sustain both endurance and repeated high-intensity efforts across multiple modalities, from running and cycling to functional fitness circuits.
6. Be Consistent
Best for: Stamina & Endurance
Endurance and stamina aren’t adaptations that can be developed overnight: They take time, dedication, and regular training to develop. By being consistent with your training, you’ll ensure that the body continually adapts to slightly higher demands, allowing improvements in stamina, fatigue resistance, and overall performance.
'Be prepared to make long-term lifestyle changes in support of your efforts,’ Ryan states, ‘One of the best things about these events (beyond finishing them) is the discipline you develop training for them. That discipline will affect other aspects of your life and ultimately leave you changed for the better.’
Some tips to help build consistency include:
Set a Realistic Schedule: Plan your workouts at specific times and days each week.
Start Small and Progress Gradually: Begin with shorter sessions or lower intensity to avoid burnout.
Track Your Progress: Keep a training log or use an app to record distance, pace, heart rate, and how you felt.
Set Specific Goals: Focus on measurable targets (e.g., run 5 km in under 25 minutes, complete a 10K), breaking these bigger goals but with smaller, short-term targets to help. maintain motivation
👉 For hybrid athletes: Consistency is the foundation–it’s what allows marathoners to peak on race day, triathletes to balance three sports, ultra runners to toughen up for back-to-back training days, and functional fitness/Hyrox athletes to handle the grind of runs and stations week after week.
@abbiedennisonfit How I improved my HYROX running time @Gymshark code ‘ABBIE10’ 1️⃣ Increased my total weekly running volume to build endurance, focusing on Zone 2 training while gradually increasing mileage over time 2️⃣ Incorporated speed work with interval training to improve my 1km splits 3️⃣ Practiced compromised running—going straight from heavy leg exercises into a run to simulate race conditions #hyrox #hyroxtraining #hyroxworld #hyroxuk #hybridathlete #hybridtraining ♬ original sound - Abbiedennison
Time To Build Endurance And Stamina
Whether you’re aiming to conquer a new distance, hit a personal best, or excel in a functional fitness session, building both stamina and endurance is your secret weapon. These qualities help you push through fatigue, stay strong when it counts, and finish every workout or race with power left in the tank.
By combining lower-intensity aerobic sessions, high-rep strength training, interval work, and progressive overload, you can improve both muscular and cardiovascular endurance.
Training will build your body to push through fatigue–mental resilience will build your mind:
‘I have a lot of mental strategies I rely on to push through fatigue,’ adds Ryan, ‘but one of my favorites is a quote from John F. Kennedy. "We choose to go to the moon. We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard."’
'I choose to go on this 15-mile long run at 5 AM. Not because it's supposed to be easy. It's not. It's hard. But I've decided I will do hard things.’
Training, nutrition and consistency will train your body–but mental resilience will give you what you need to push through when things get tough.
Ryan Hartsig is a runner who has completed various races across the US, including half marathons. He has shared his journey from running local 5k races to the San Diego half-marathon. Next up is a half-marathon in Arches National Park in Utah (October 2025), followed by the New York City Marathon (November 2025).
Ready to level up? Download the Gymshark Training App for functional workouts, strength sessions, and running guides designed to help you push boundaries and track progress every step of the way.
FAQs
How Long Does It Take To Build Endurance?
How long it takes to build endurance depends on your training frequency, age, and current fitness level. Research shows noticeable improvements can appear in just 8–12 weeks of consistent training. Training at moderate intensity at least 3 times per week for 20–30 minutes has been shown to be effective [16].
For beginners, continuing to see gains beyond six months requires **progressive overload (**gradually increasing volume or intensity) [16].
If you already have a solid endurance base, improvements may come more slowly. Even small gains can take several months and may require careful periodization, higher training volumes, and targeted interval sessions. Don’t be discouraged if you don’t see results immediately — endurance is built over time.
How Long Does It Take To Build Stamina?
Like endurance, stamina gains depend on individual factors such as age, training history, and baseline fitness. Research suggests that initial gains can be rapid, but optimal stamina development typically requires 6–9 months of consistent training [16,17].
Beginners may notice quicker improvements, but building stamina–like endurance–takes time. To accelerate progress:
Train consistently (3–5 times per week if possible)
Apply progressive overload
Prioritize adequate rest and proper nutrition to support recovery
What’s More Important, Stamina Or Endurance?
The short answer: both are important, but which one matters more depends on your goals and the type of event you’re training for.
Endurance is the ability to sustain lower-intensity effort over a long period. It’s essential for marathoners, triathletes, and ultra runners–without a solid endurance base, you won’t last through the distance.
Stamina is the ability to maintain or repeat higher-intensity efforts. It’s key for functional fitness and Hyrox-style events, as well as for moments in endurance races where you need a surge–like the final miles of a marathon or the last climb in an ultra.
For hybrid athletes, the ideal approach is to develop both simultaneously: endurance gives you the capacity to go long, while stamina lets you push harder when it matters most.
Think of it this way: endurance fills the tank, and stamina provides the horsepower. Neglecting either one limits your performance.
How Do I Measure Endurance And Stamina?
Measuring endurance and stamina helps you track progress and tailor your training. While they’re related, they focus on different capacities: endurance is how long you can sustain lower-intensity effort, and stamina is how well you can maintain or repeat higher-intensity efforts.
1. Distance, Duration, or Reps:
Endurance: Track how far or how long you can run, cycle, swim, or row at a steady pace without stopping.
Stamina: Count how many reps or rounds of burpees, squats, or other high-intensity exercises you can perform before fatigue.
2. Heart Rate Monitoring:
Endurance: If you can sustain a pace at a lower heart rate over time, your aerobic system is improving.
Stamina: Track recovery heart rate after high-intensity bursts; faster recovery indicates better stamina.
3. Perceived Exertion (RPE):
Rate how hard sessions feel. If the same effort feels easier over time, both endurance and stamina are improving.
4. Time-to-Fatigue Tests:
Perform a controlled effort at a set intensity and see how long you can maintain it. Longer durations show improved endurance, while repeated high-intensity bouts indicate better stamina.
What Type Of Exercise Is Best For Building Stamina And Endurance?
Endurance and stamina are primarily built through aerobic exercise, such as running, swimming, cycling, or other cardio-based workouts. Resistance training can also help, but it mainly develops muscular endurance (using lighter weights and higher reps) rather than cardiovascular endurance.
When choosing exercises, the SAID principle (Specific Adaptations to Imposed Demands) is key. This means the most effective way to improve stamina or endurance for a specific activity is to train in a way that closely mimics that activity. Adapt your workouts to match your goals — whether that’s long-distance running, triathlon disciplines, ultra marathons, or functional fitness events — to get the best results.
Does Running Build Endurance Or Stamina?
Running can build both endurance and stamina, depending on how you structure your training.
Steady-state, lower-intensity runs (like long, easy-paced runs) primarily improve endurance, helping your cardiovascular system deliver oxygen more efficiently and allowing you to sustain effort for longer periods.
Higher-intensity runs, such as interval training, hill sprints, or tempo runs, target stamina, training your body to maintain higher effort levels and push through fatigue.
For hybrid athletes, this means running helps marathoners maintain form in the later miles, triathletes hold pace on long bike or run segments, ultra runners power through long stretches on trails, and functional fitness or Hyrox competitors recover quickly between runs and station work.
The key is mixing both approaches and progressively challenging your body over time to get the full benefits.
How Can I Build Endurance Without Running?
Running isn’t the only way to improve endurance–you can train your cardiovascular system and muscles using a variety of activities. Focus on any activity that keeps your heart rate elevated over time, for example:
Cycling or Spinning: Low-impact and great for building cardiovascular endurance. Long, steady rides or interval sessions improve heart and lung capacity while sparing joints.
Swimming: Full-body, low-impact endurance training that improves cardiovascular efficiency and muscular endurance. Great for triathletes or anyone looking for variety.
Rowing or Ski Erg: Combines upper- and lower-body work with cardiovascular demand. Interval or steady-state sessions develop both stamina and endurance.
Functional Fitness Circuits: Using bodyweight or light equipment (burpees, kettlebell swings, wall balls) in repeated sets can boost muscular endurance and stamina.
Low-Impact Cardio Machines: Elliptical, stair climber, or stationary bike sessions can mimic running’s aerobic benefits while reducing joint stress.
Does Walking Build Endurance?
Yes–walking can build endurance, especially for beginners or as part of a low-impact training plan.
A brisk walking speed (between approximately 1.73 and 1.95 meters per second) for around 30 minutes per day strengthens your cardiovascular system, improves oxygen delivery to muscles, and trains your body to sustain effort over time [18,19]. While it doesn’t challenge your stamina as much as higher-intensity work, it lays a solid aerobic foundation that supports more intense training later.
For hybrid athletes, walking can help marathoners or ultra runners recover while still building aerobic capacity, and triathletes maintain base fitness between hard sessions and functional fitness. Hyrox competitors improve general conditioning without overloading joints.
Paired with progressive overload and higher-intensity sessions, walking becomes a useful tool in a balanced endurance and stamina program.
What Exercises Can I Do At Home To Improve Stamina And Endurance?
You don’t need a gym to build both stamina and endurance–there are plenty of effective exercises you can do at home. The key is mixing lower-intensity, longer-duration work (for endurance) with shorter, higher-intensity efforts (for stamina).
Endurance-building options:
Brisk walking or jogging on the spot–aim for 20–40 minutes at a steady pace
Bodyweight circuits at a moderate pace (e.g., air squats, lunges, push-ups, step-ups) repeated for 15–30 minutes
Low-impact cardio like jump rope, stair climbing, or dancing at a comfortable, sustained pace
Stamina-building options:
Intervals or HIIT circuits–short bursts of high effort (e.g., 30–60 seconds of burpees, mountain climbers, or jumping lunges) followed by brief rest
Tabata-style workouts–**20 seconds all-out, 10 seconds rest, repeated eight rounds
High-rep bodyweight strength exercises–push-ups, squats, lunges, or planks with minimal rest between sets
💡 Tip: Start with 3–5 sessions per week, gradually increase duration or intensity, and track your progress to steadily improve both stamina and endurance.
References:
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[2] Stöggl, T.L. and Sperlich, B. (2015). The training intensity distribution among well-trained and elite endurance athletes. Frontiers in Physiology, [online] 6(1).
[3] LIM, C., KIM, H.J., MORTON, R.W., HARRIS, R., PHILLIPS, S.M., JEONG, T.S. and KIM, C.K. (2019). Resistance Exercise–induced Changes in Muscle Phenotype Are Load Dependent. Medicine & Science in Sports & Exercise, 51(12), pp.2578–2585.
[4] Hughes, D.C., Ellefsen, S. and Baar, K. (2018). Adaptations to endurance and strength training. Cold Spring Harbor Perspectives in Medicine, [online] 8(6).
[5] Jensen, L., Bangsbo, J. and Hellsten, Y. (2004). Effect of high intensity training on capillarization and presence of angiogenic factors in human skeletal muscle. The Journal of Physiology, 557(2), pp.571–582.
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