1. Build your mileage gradually.
In their rush to improve, many runners and cyclists do too much too quickly. It's easy to fall into the trap of thinking that you have to train for hours and hours every week. You have to build mileage gradually and give your body a chance to adjust to the extra miles. Keep in mind the 10% rule. Your mileage should not increase more than 10% from week to week.

2. Get a decent pair of running shoes.
Your weight will determine what type of shoe you should purchase. If you are overweight then the necessity to buy shoes to suit you is very important. Take into account that the jarring will be difficult for your body to adapt to, so help your body a bit by paying a little more for the protection it needs and deserves. If you're a beginner, it's unlikely you will be doing high amounts of mileage, so you won't need a highly advanced shoe with all the cushioning and motion control in the world.

3. Don't get injured.
Regular endurance exercise applies large forces to your body - so big in fact they damage the connective tissue that makes up tendons, joints, bones, ligaments and muscle. Damaged connective tissue recovers very slowly, because it has a poor blood supply and the nutrients which help it repair are only delivered in small concentrations. The best way to protect against injury BEFORE it happens is to use Ache Free - a blend of glucosamine, chondroitin, N-Acetyl-L-Cysteine, and turmeric root extract (95% curcuminoids). After using Ache Free regularly, you can expect fewer injuries and less muscle soreness.

4. Make sure you're eating enough carbohydrate.
With the current trend for low-carbohydrate diets, it's easy to get sucked into believing that all carbohydrate is bad for you. The fact is, if you're exercising several times each week, you need more carbohydrate than most. The best time to take this carbohydrate is after you train, as your body stores more carbohydrate after exercise compared to any other time. Protein after exercise is also important, as it helps to increase the amount of carbohydrate your muscles can store - helping you recover more quickly from training. The simple way to get carbohydrate and protein after exercise is to take one serving of RecoverMax after training. RecoverMax contains a powerful array of nutrients that will help you recover faster from regular exercise. Use it for several weeks, and you'll be able to train harder for longer without feeling as tired.

5. Avoid dehydration.
You lose up to 4lb of water for every hour you train or race. The most serious consequence of dehydration is a condition known as hyperthermia. It can lead to heat exhaustion, heat stroke and even death. While drinking enough water is obviously one way to avoid dehydration, you can't rely on thirst as an indication you need to drink. As soon as you feel thirsty, it’s too late - you’ve already lost enough water to seriously damage your performance.

6. Give yourself that extra 10%.
If you've trained properly and eaten well, then your endurance performance should improve automatically. However, to improve your performance still further WITHOUT a lot of extra time or effort, try using phosphates. Phosphates have been used since the 1930's to improve performance. Researchers from Norfolk, Virginia found that just three days of phosphate supplementation was enough to knock 35 seconds off the 5-mile performance time of endurance athletes. Following a loading phase using phosphates, Australian researchers found that cyclists were able to exercise 16% longer than subjects using nothing. Phosphates work by increasing the flow of oxygen to your muscles. And the more oxygen your muscles get, the better they perform.

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