When training for endurance, such as a 10k run or a half marathon, there are four main areas which contribute to your overall level of fitness.

1. Aerobic Exercise

This type of exercise focuses on your heart and lungs, and the ability of these organs to pump oxygen and blood into your muscles. Try wearing a heart rate monitor, so you can keep a check on your heart rate. Aim to stay in your optimum aerobic level (55-60% of your maximum rate).

2. Anaerobic Exercise

This type of exercise focuses on short bursts of activity with the absence of oxygen present. This allows you to sustain a specific intensity level for a short period of time. This type of exercise is useful for strength, speed and power, preferably used when there is a change in terrain, such as hill running.

3. Hit The Weights

This type of exercise focuses on working against resistance to develop the strength and endurance of muscle groups. Hit the gym to strengthen your muscles, helping you run those longer miles.

4. Run, Rest, Repeat

This type of exercise is the ability to prolong the amount of time where a near maximal speed can be maintained over time. 400m interval training (running as fast as possible then resting, then doing it again) can help improve your speed endurance.

Energy-Enhancing Foods

  • Consume foods which are high in carbohydrates such as porridge with banana, muesli, or whole-grain toast with poached eggs or nut spread. All these foods contribute to energy production throughout your workout.

Caffeine Consumption

  • There is evidence to suggest that caffeine may enhance performance by reducing the role of perceived exertion.
  • A teaspoon of instant coffee contains around 60mg caffeine which takes about 30 minutes to absorb.
  • Caffeine in the form of gum can be absorbed much quicker by the body and should take 10-15 minutes before you feel the benefits.


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Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.



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