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Signing up for a distance race is exciting! But if the length's got you worried, it's good to know that endurance is a skill. Just the act of exercising regularly will help you be able to become stronger and exercise for longer, but there are specific ways you can help your body during vigorous or long-lasting workouts. Here are five tips to help build your endurance!
A cup of coffee or tea in the morning doesn't just give you a jolt for the office — it's also a good way to give your workout the same wake-up. Studies have shown that drinking a cup of coffee (or another caffeine drink that imparts one to five milligrams of caffeine per kilo of body weight) can help you perform your best — meaning you'll be speedier, stronger, and last longer no matter if you're a regular coffee drinker or not.
There's nothing worse than not having enough energy to complete a workout, so make sure you fuel correctly beforehand. Foods high in complex carbs are a great preworkout meal since they translate to sustained energy
. A mix of carbs and proteins may work even better — a recent study found that women given a low-carb, moderate protein sports drink
performed far better on endurance tests than women given conventional sports drinks.