7 ways to improve your ENDURANCE

January 24, 2017

Daniel Hasulyo - SUPBroz

Daniel Hasulyo – SUPBroz

            It is absolutely incredible to follow how globally all around the world the number of active sport enthusiast has incredibly increased. On the water, on land, in the ocean, rivers, park, forest, on the streets, we all go out there and set the goal higher to achieve that sense accomplishment that only and endurance sport lover will ever feel.

            No matter what the distance is, no matter how fast you go! If you do more than what you were able to do previously to the point where you started to wonder, you are already working on and increasing your endurance. The further you push the stronger you’ll become.

            With the amount of Stand Up paddle races, obstacle course races, triathlons, cross country events, popping up across the country and around the world encompassing short sprints and herculean distances alike, the 2 more important areas to focus on are ENDURANCE AND STAMINA, if we want to be ready for the challenge!

            Many people focus on cardio activities like running and cycling, which is really good but that’s only a small part of the endurance-building equation, as you also need to improve your strength! It is known that when you build your leg muscles you are better able to propel yourself further in every step you take while running. If you are trying to increase your over all endurance you have to focus on helping your full body to work better and more efficient, thus you need a training that activates all of your muscle groups to be ready for every situation you have to face either on the land or when swimming in the water.

            Here are 7 training tips that can help you to increase your over all endurance and stamina:


            1. Combine strength days with cardio days.

            It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts make sure to weave strength days into your training. Most people reserve one day for strength and another day for cardio. Try combining the two instead and stop do sets of push up and sit ups on the board or while running every, and repeat every 5mins.

            2. Reduce your amount of rest between sets.

            The stronger you are the more you can push your self. If on the water, you can try to combine the intensity of the intervals. When on land, training men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating, only take a break if you physically cannot continue. Try selecting a series of movements like 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as minimal a break as possible. If its too easy increase the numbers and reduce the break time between sets.

            3. Do fast-paced, high-intensity sprints

            When you paddle, cycle, run at an extremely rapid pace, it will not only improve your strength, but also carry over to improve your endurance activity. “It’s one of the best ways to ignite your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue, so don’t forget to combine your training days.

            4. Choose compound movements over isolation.

            Go PADDLING!
            Compound moves that require using more than one joint, will improve your endurance more so than exercises in isolation. Isolated exercises like bicep curls and leg lifts aren’t going to stimulate you enough to increase your stamina.

            5. Remember: Routine is the enemy.

            Your body generally get used to the workout after two week. Switching up your workout is essential to building endurance and stamina. So if you’re always running, start to Paddle, or if you’re an avid cyclist, change it up by running stairs. It is essentially important to use different muscles so that you don’t develop overuse and it is also more motivating for your brain to keep it fresh!

            6. Go for hybrid exercises.

            Swim 25m, paddle 1km and do 30sec of jump ups from squat, than repeat.
The more muscles you can get working in a movement, the more it will stimulate your heart muscles, which in turn improves your stamina.

            7. Add explosive movements to your workout.

            Explosive movements that take a lot of energy challenge your strength, endurance and stamina simultaneously. Once you become more explosive, you’ll notice that you’ll actually start moving faster.

            It is clear that the more muscles you can involve while training your body the more your endurance and stamina increases as you have to keep the complete body in motion, so if you are cycler or runner you should swim or paddle a few times a week and so the paddlers and swimmers have to train their legs as well if they want to excel. However years of experience and international racing I’ve seen that Stand Up Paddle boarding is the best possible cross-training option for increasing your Endurance and Stamina and as such is widely preferred by many triathletes and Ironmen as organic part of their training.

            Time to get out there and practice! Enjoy ☺

            – DANIEL HASULYO, Starboard Dream Team Riders


WeSUP is born by the group of Thai SUP enthusiasts, who are deeply enthralled by stand-up paddling or SUP. Stand Up Paddle Boarding (SUP) is the fastest growing sport across the world. We want to push on it and aim to be the leading SUP Sport guide in Thailand.

Not only SUP is fun and perfect for your entire family, but SUP also has huge benefit for you. SUP opens up a whole new world of exploration, fitness and adrenaline. It's a great way to get fit, developing core strength, cardio fitness, flexibility, balance and allows you to choose your own path to better health. Unlike surfing, you don't need waves to paddleboard, you can go paddling on any open water, an ocean, lake, and even a river. If you never try SUP, Let's start!