Can you build stamina without running

Endurance training for beginners - get started right

Endurance training is important - no matter which sport it is and which goal is the focus. Most of the time, endurance training is either loved or hated. But it's worth it. Always and for everyone. We'll show you why.

What does endurance training mean?

There are many different forms of perseverance. By endurance training, we mean sports that primarily include thatCardiovascular system challenge. The classic endurance sports areRunning, swimming and cycling. Even longer units on theCross trainer or theRowing machine fall under endurance training. How long a training session lasts and the intensity with which it is carried out depends on the individual goal and fitness level of the person exercising.

This is how you start your endurance training

Build basic stamina

(Almost) everyone can run, cycle and swim. Especially for absolute beginnersfast progressif they stick to a simple exercise plan and exercise regularly. Significant improvements can often be seen after just 4 - 6 weeks. Anyone who has come through the first - often frustrating and difficult - training units can count on quick successes. And: the better a thing is mastered, the more fun does she. Also take a look at our tips for advanced endurance training.

Our tip for those moments of success in endurance training

With the right (sports) diet you bringyour endurance training to the next level. Protein shakes, for example, are not only suitable for muscle building training. They also help maintain your muscle mass.

Get started with the protein shake

Regardless of your goal, the focus is on building up so-called basic endurance at the beginning of every endurance training.

Find the right pace

Beginners tend to train too intensely. That means they run, swim or cycle too fast.If you train too fast all the time, you overwhelm your body and risk injuries. Bones, tendons and ligaments also have to get used to the new sport. This only happens with slow and longer units. In addition, the body learns the best way to gain energy from fat during training at a leisurely chat pace and thus burn fat effectively.

At the beginning it is suitable three times a week to train. In this way, moderate stimuli are applied regularly and the body has enough recovery phases. You don't have to run three times. A unit can be, for example, an aerobics or spinning class in the gym or a short H.I.I.T workout. This burns a lot of calories in a short time and at the same time helps improve basic endurance.

When is the best training?

When you train depends on your preferences. You can decide whether in the morning, at noon or in the evening, or decide flexibly. It is more important to have oneChange of fixed training and recovery days to be observed. That means, for example, training 3 times a week and taking a day off in between. At the weekend there would be time for extensive relaxation.

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Benefits of endurance training

Endurance training is particularly good for losing weight. During long workouts, the body learns to burn fat efficiently. If you train at a slow pace and a low pulse for a period of at least 30 minutes, you teach the body to get the energy it needs from the body's fat reserves. In addition, each endurance unit burns many calories and helps to achieve a calorie deficit faster in order to lose weight.

Endurance training makes the muscles more efficient

In order to lift weights and work efficiently, muscles need energy. The basic requirement for the development of this energy is the supply withoxygen. Regular endurance training increases the body's maximum uptake of oxygen.

Endurance training helps deal with stress

Studies show that athletes who do endurance training regularly are less physically responsive to stress than non-athletes. On the one hand, this is due to the positive effects of training on the cardiovascular system. But also quite simply because the training is aconscious time out from everyday life. Now it's all about you. Outdoor sports in particular help to gain distance, clear your head and get your circulation going.

Endurance training is good for the heart and prevents lifestyle diseases

Endurance training primarily trains the most important of all muscles - the oneHeart muscle. Regular training economizes the heartbeat in the long term. This means that with every single beat, the heart circulates more blood than it would without exercise. The body is therefore better supplied with blood. That goes along with itmore vitality,onebetter immune system andlower cholesterol noticeable. In the long term, the better blood circulation reduces the risk of vascular diseases and heart attacks.

Which sport is suitable for starting?

Plan time & place

Another important criterion is the suitability of your sport for everyday use:Think about how much time you have to exercise. While you can start running right in front of the door and quickly push yourself to your limits, you have to plan the way to the pool when swimming. Is it realistic that you would do it on a regular basis? If you plan to ride a bike, keep in mind that basic exercise will take more time than running or swimming. Do you have time to cycle for 1-2 hours on a regular basis and the corresponding surroundings within reach?

Finding the right endurance sport depends on many factors. As the name suggests, training requires both mental and physical stamina. The more you enjoy your sport, the easier it is to stick with it.

Consider health requirements

If you are fit and healthy, jogging is probably one of the most practical sports: you can run anytime, anywhere. However, if you have joint problems or, for example, regularly expose your knees to high loads, cycling or swimming are often the better choices. Training on the cross trainer or rowing machine can also be alternatives. Anyone who suffers from chronic illnesses, circulatory or heart problems should consult their doctor before starting endurance training.

Endurance sports in comparison

To runswimCycle
fitnessAbove all, trains the legs and buttocks.Exercises the whole body.Above all, trains the legs and buttocks.
Risk of injuryLow risk of injury when resting phases are observed, but high stress on the joints. Not recommended for people who are overweight.Hardly there if a reasonable swimming technique is swum.Apart from the risk of falling, it is very small. Important: The bike must be adjusted individually so that all joints are optimally relieved.
costsLow. One-time acquisition costs for shoes and clothing.Mediocre. Entrance to swimming pools adds up quickly. Equipment costs low.Quite high. A good bike, helmet and suitable clothing add up to the purchase, but will stay with you for a long time.
everyday lifePerfect. You can run anytime, anywhere and immediately.Relatively inflexible. Directions and opening times of the swimming pool must be planned.Easy to implement and flexible. Somewhat depending on whether there are good bike routes in the area. Takes more time than walking.

To run

You can run anytime, anywhere. It burns the most calories and pushes you to your limits in less time than swimming or cycling. Providedno health problems - especially the foot, knee and hip joints as well as the spine - speak against it, that's why running is theperfect sport to build basic endurance. The equipment you need is inexpensive and you can get started right away.

To go biking

Cycling is a good way to get started as it is verygentle on the joints and theMovement easy to perform is. Correct seat and handlebar settings are a prerequisite for efficient and healthy endurance training on the bike. This requires specialist knowledge or the help of an expert. Especially if you are a little advanced, the basic endurance training often takes more time to cycle than to run or swim.


Above all, this speaks in favor of swimminglow joint stress and the relativeequal use of all muscles. Thanks to the water resistance, you can do light weight training at the same time. The difference between water and body temperature also causes increased calorie consumption. However, the entrance fees for swimming pools are usually relatively high and the training involves a lot of effort.

Example training plan running for beginners

Your very first goal should be to be able to run for 30-45 minutes in a relaxed manner. Once that has been achieved, it is important to define further goals or to find a way to maintain the level of stamina that has been achieved. A training session shoulda minimum of 30 and a maximum of 60 minutes last. This time can be divided into longer running and shorter walking phases. How long the respective phases are depends on your fitness. As a rule of thumb, the walking phase should be so relaxing that you have enough strength to start walking, but you don't feel completely rested.


week 15 × 4 min. Run, 2 min. Walk breakAlternative training or 4 × 5 min run, 2 min. Walk break5 × 4 min. Run, 2 min. Walk break
Week 25 × 5 min. Run, 2 min. Walk breakAlternative training or 4 × 6 min run, 3 min. Walking break5 × 5 min. Run, 2 min. Walk break
Week 3Run 4 × 6 min., 3 min. Walk breakAlternative training or 4 × 7 min run, 3 min. Walk breakRun 4 × 6 min., 3 min. Walk break
Week 43 × 8 min. Run, 2 min. Walk breakAlternative training or 3 x 10 min run, 3 min. Walk break3 × 8 min. Run, 2 min. Walk break
Week 53 × 10 min. Run, 2 min. Walk breakAlternative training or 2 x 15 min run, 3 min. Walk break3 × 10 min. Run, 2 min. Walk break
Week 62 × 15 min. Run, 3 min. Walk break2 × 15 min. Run, 3 min. Walk break5 min. Brisk walking 20 min. Running, 5 min. Brisk walking

In order for you to achieve the best results with your endurance training, it is important to be well prepared before starting the training. We therefore recommend that you start with our free body check as a first step. Calculate your BMI, define your goals and then receive nutrition and training tips tailored to your needs.

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  • Endurance training is important for everyone.
  • Exercising endurance has numerous health benefits.
  • Running, cycling and swimming are classics of endurance training.
  • As a beginner, you should first train your basic endurance (GA1).
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