To improve endurance capabilities, effective strategies include incorporating longer aerobic sessions, gradually increasing workout durations, and including interval training to build stamina. Cross-training with diverse activities, such as cycling or swimming, can enhance cardiovascular fitness while reducing the risk of overuse injuries. Establishing a consistent training routine and ensuring adequate rest and recovery are essential for progress. Nutrition plays a vital role as well; consuming complex carbohydrates for energy and staying hydrated support endurance performance.