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Top 10 Benefits of Endurance Training

Top 10 Benefits of Endurance Training

While some people still question the sanity of people leaving their couch cushions to lace up running shoes, dust off bikes, or snap on goggles, no one can deny that endurance sports are growing—and fast. Perhaps it’s in response to the obesity epidemic, increasing sedentary lifestyle, or just because it’s fun. Whatever the reason, people are leaving the weekend T.V. marathons in droves for the weekend marathon race, Ironman triathlon, or ultra-endurance 100-plus mile ultra races.

I’m guilty of this. While I was always a runner, I didn’t run my first marathon until I was 31 years old. That began my love affair with endurance racing. I am now in training for my first Ironman triathlon, so the relationship has grown stronger over the years.

So what are the benefits of endurance training? Why the appeal? What would make a presumably sane person want to spend hours running, swimming, or biking? While this list is not all-inclusive, here are the top ten benefits I enjoy as an endurance athlete.

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1. Healthier Body

Endurance sports create a stronger, healthier body. Muscles, cardiovascular system, bones, joints, and lungs all learn to adapt to the new task of sustaining a strong pace for hours. Endurance athletes also enjoy faster metabolisms due to more lean muscle mass, so we can indulge our sweet tooth more without the guilt. Sustained exercise also reduces the risk of most debilitating diseases. I lost several immediate family members to cancer, so this was one of the primary reasons I began running.

2. Clearer Thinking

While ramping up the mileage too fast or overtraining can cause mental and physical fatigue, exercise done properly has been shown by researchers to actually help with cognitive function. It was also found to be a preventative to Alzheimer’s in older people. For anyone who has done endurance sports, the best thinking time may be on the road on in the water. Exercise improves circulation throughout the body, and the brain benefits from this.

3. Better Self Image

When I don’t exercise, I struggle with my weight and self image. When I train and participate in endurance races, a very nice side effect is that my clothes fit better. This improves my confidence and interactions with others. After being both fit and overweight at different periods in my life, I certainly would choose the amazing results of endurance training any day over sitting on the couch eating ice cream.

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4. Better Mental Fortitude / Confidence

There is something to be said for surprising yourself and surpassing your perceived limitations. The great thing about endurance training is that you get back what you put in. When you train, you learn your body can do things you never believed possible. You also learn to push past pain and exhaustion to a whole new level of power. When I completed my first marathon, I felt I was invincible. That feeling spills into other areas of life. You learn that hard work and dedication pay off. So, you continue to push against all of life’s limits, not just the physical or fitness barriers.

5. Better Peace of Mind

Runners often joke that running is cheaper than therapy. There is truth to that. Many psychologists believe exercise works at the same level or better than antidepressants, and the studies back this up. It must be all those endorphin surges!

During my dark times, I turned to running and found mental relief from pain and depression. Even if you aren’t sad, running is also a great stress relief from the every-day emotional impacts of life.

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6. Better Sleep

Endurance training helps with better sleep. On days I don’t train, I often have trouble sleeping. However, when I’m on a daily training schedule, running, biking, and swimming hard in all that fresh air and sunshine, World War III couldn’t wake me up at night. I also start my morning refreshed and energized.

7. More Energy

If you can train your body to propel you forward for hours on end through all types of terrain and weather, getting through the day is easy. Your body becomes efficient, and you get more done, in less time, with more energy.

8. Fountain of Youth

Exercise increases production of HGH or Human Growth Hormone. HGH has been tied to many benefits, specifically anti-aging. All exercise increases HGH, but anaerobic exercise is especially helpful. Most endurance athletes also hit the weight room to remain competitive and keep their core strong to reduce injury.

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I’m not proud of this, but I can’t tell you how many times I have been beaten by people well into their 60s. When I speak to these racing veterans, I can’t believe it when they volunteer their age. They always look and act decades younger. I can only hope that I age as gracefully!

9. Amazing Friendships

Endurance sports draw a quality crowd. You meet the type of people who encourage you to pull out the inward athlete and readily share knowledge to help you get there. Some of my best friendships have been forged under the hot sun and glued together with blood, sweat, and tears. Pushing yourself past physical limitations rips away the layers you carefully construct for the world. You become raw and real, and that forms the best foundation for strong relationships. Also, no matter where you travel, when fellow athletes meet you, you often find yourself joining them in a workout. It’s a passionate commonality that connects us.

10. Better Quality and Quantity of Life

No one can deny that regular exercise increases the quality and quantity of life. You reduce the risk of systemic disease and increase life expectancy when you begin endurance training. You enjoy better health, improved self image, clearer thinking, increased energy, mental toughness, better relationships, better sleep, stay younger longer, are happier, and enjoy amazing relationships. This translates into a better over-all existence on this planet.

So, what are you waiting for? It’s time to ditch the T.V. marathons for some real marathon training! Chose a race, find a club, and hit the road, gym, or pool to enjoy these benefits today.

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Sarah Hansen

A corporate-sales professional turned entrepreneur

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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