You Can Do It!

Proven Techniques to boost your endurance and push yourself beyond what you thought you could do!

World-class athletes and their coaches know that winning is as much a psychological feat as a physical one. That’s why many top competitors, from Olympic champions to professional athletes, use mental training techniques to give themselves an edge.

You don’t have to be an Olympic-caliber athlete to benefit from these strategies, however. Even if your goal is more modest—to finish a 5K, bike to work, or just find the energy to get through your day—you can learn to apply the same proven techniques. Here’s how to boost your endurance and push yourself beyond what you thought you could do.

The psychological side of physical limits

The first step is recognizing how your mental state may affect your physical stamina. Of course, there are limits to what your body can do. But research shows that people often underestimate their own capacity for endurance.

In one study, people pedaled an exercise cycle while viewing a digital screen until they felt exhausted. At times, the researchers flashed images on the screen so quickly that the cyclists weren’t consciously aware of seeing them. When happy faces were flashed on screen, the cyclists pedaled longer than when sad faces were presented.

Here’s what the researchers believe happened: Brief glimpses of happy faces convinced the cyclists’ brains that they were feeling at ease, and that helped them keep pedaling longer. The implication is that, by giving yourself positive messages during a challenging activity, you may be able to improve your endurance.

There are limits to what your body can do. But research shows that people often underestimate their own capacity for endurance.

Talk yourself out of feeling exhausted

Self-talk refers to the inner monologue running through your head. Research shows that, by noticing negative self-talk and replacing it with more constructive thinking, you may be able to fend off fatigue a little longer during a strenuous activity.

In another study, people received self-talk training, where they learned to replace negative thoughts (such as “This is too hard; I can’t do it”) with more motivational ones (such as “Keep it going; I’m doing well”). Before and after this training, they pedaled to the point of feeling exhausted on an exercise cycle, which was located inside a special chamber heated to 95 degrees Fahrenheit (35 degrees Celsius). The cyclists pedaled about three minutes longer after self-talk training, compared to before.

To apply this technique in your own life, try to keep your self-talk encouraging when tackling a hard workout or tiring task. Research suggests that motivational self-talk (such as “I feel good; I’ve got this”) may be most helpful when you want to build endurance. On the other hand, instructional self-talk (such as “Shoulder blades down and back”) may be more effective if you want to hone a particular skill.

Tips and tricks for boosting endurance

Here are more science-based strategies used by Olympians and other elite athletes—but applicable to desk jockeys, too.

Energize with smart health habits. Whether you’re training for a marathon or walking at work, a nutritious, balanced diet provides the fuel your body needs to keep going. Emphasize vegetables, fruits, whole grains, lean protein, and low-fat dairy products. Include a small amount of healthy fats. Plus, be sure to get plenty of sleep—it promotes recovery after a workout, and it helps maintain energy and focus the next day.

Visualize yourself reaching your goal. There’s good evidence that mentally rehearsing a physical skill can help you improve it. Imagine yourself executing every movement flawlessly, trying to actually feel the sensations you’ll experience during the real activity or event. For example, before running a race, you might imagine the feel of your muscles working and your feet pressing into the ground, the sight of other runners around you, and the sound of spectators cheering you on.

Research suggests that motivational self-talk (such as “I feel good; I’ve got this”) may be most helpful when you want to build endurance.

Aim to make small gains, not giant leaps. Be reasonable about what you expect. It’s possible (although not guaranteed) that you might be able to speed up your running time by 2 percent simply by adjusting your mindset. But asking yourself to run 20 percent faster based on mental strategies alone is unrealistic. Shooting for the impossible only leads to discouragement, and research suggests it may hold you back from making any gains at all.

Boost your endurance by working out with others. Exercising with others is energizing and makes you push yourself, whether you work out with friends, a team, or a group.

Always listen to what your body is telling you. Most messages your body sends you during physical activity—such as feeling yourself breathing harder and your heart rate speeding up—simply mean that you’re working. However, some body signals—such as pain, unusual shortness of breath, or an uneven heartbeat—may be SOS calls. Stop exercising if you experience these symptoms and seek medical help. If you’re unsure what’s normal for you—and what’s not—talk with your health care provider.