To improve endurance over time, several strategies can be employed. Gradually increasing exercise duration and intensity is crucial; for example, incorporating longer runs or bike rides into a routine. Utilizing interval training can enhance cardiovascular capacity, allowing for improvements in both speed and stamina. Proper nutrition, including higher carbohydrate intake before and after workouts, can provide the required energy for extended sessions. Rest and recovery are also vital, enabling the body to repair and adapt. Consistent practice and patience result in increased endurance, fostering improved overall fitness performance.