The “One More Minute” Trick That Builds Real Endurance
If you have ever tried to run, walk, or even just move your body for longer than usual, you know that the hardest part is not the physical effort itself. The hardest part is the voice in your head that says, “I can’t do this anymore.” That voice is real, and it is powerful. But what if you could train your body and mind to ignore that voice, just for a little while longer? What if you could build real endurance, not by pushing yourself to the limit every single time, but by simply adding one more minute to your effort? This is the “One More Minute” trick, and it is one of the most effective ways to build real endurance, no matter your age, fitness level, or experience.
The idea is simple. When you feel like you want to stop, when your legs are heavy, your breath is short, or your mind is telling you to quit, you do not stop. Instead, you tell yourself, “Just one more minute.” You keep going for just one more minute. After that minute is up, if you still want to stop, you can. But most of the time, you will find that after that one minute, you feel a little better. You might even want to keep going for another minute. And another. And another. Over time, this small trick can make a big difference in your endurance.
Why does this work? The answer lies in how your body and mind respond to effort. When you exercise, your body sends signals to your brain that you are tired, that you need to rest. These signals are real, and they are important. They help protect your body from injury and overexertion. But sometimes, these signals come too early. Sometimes, your body is capable of doing more than your mind thinks it can. By pushing yourself for just one more minute, you teach your body and mind that they can handle more than they think. You build mental toughness, and you improve your physical endurance.
This is not just a theory. There is scientific evidence to support it. Studies have shown that short bursts of activity, even just a few minutes at a time, can significantly improve cardiovascular fitness, endurance, and overall health [2]. For example, the “10-20-30 method” involves 30 seconds of walking or slow jogging, 20 seconds of running at a moderate pace, and 10 seconds of all-out sprinting. This simple routine, repeated several times, can lead to major fitness improvements in less time than traditional workouts [2]. The key is to push yourself just a little harder, just a little longer, than you think you can.
The “One More Minute” trick is similar. It does not require any special equipment, any complicated routines, or any expensive training programs. All it requires is a willingness to push yourself, just a little, when you feel like stopping. This small effort, repeated day after day, can lead to big results. Over time, you will find that you can run farther, walk longer, and move more easily than you ever thought possible.
But how do you make this trick work for you? The first step is to start small. If you are new to exercise, or if you have not been active for a while, do not try to add one more minute to a long run or a hard workout. Instead, add one more minute to a short walk, a few minutes of stretching, or even a few minutes of housework. The goal is not to exhaust yourself, but to build the habit of pushing yourself just a little further than you think you can.
As you get stronger, you can increase the length of your “one more minute” efforts. You might add one more minute to a jog, a bike ride, or a swim. You might add one more minute to a set of squats, push-ups, or lunges. The important thing is to keep challenging yourself, just a little, every time you exercise.
Another important part of the “One More Minute” trick is recovery. When you push yourself, your body needs time to rest and repair. This is where the concept of the Training Tetrahedron comes in. The Training Tetrahedron is a simple system that includes four essential components of progress: training structure, execution, recovery, and mindset [1]. If you get just three of these components strong enough, you will feel a noticeable difference in how your running or exercise feels within a few weeks [1].
Training structure is the actual mix of runs, walks, or other activities you do. Execution is how well you do those activities. Recovery is the time you give your body to rest and repair. Mindset is your attitude and approach to exercise. If you are always pushing yourself without enough recovery, you will get tired, sore, and possibly injured. If you are not challenging yourself enough, you will not see progress. The key is to find the right balance between effort and recovery, between pushing yourself and giving yourself time to rest [1].
The “One More Minute” trick fits perfectly into this system. It helps you challenge yourself, but it also encourages you to listen to your body. If you feel good after one more minute, you can keep going. If you feel tired, sore, or uncomfortable, you can stop. This helps you avoid injury and burnout, while still making progress.
Another important part of building endurance is consistency. The “One More Minute” trick is not something you do once and then forget about. It is something you do every time you exercise, every day, week after week. Over time, these small efforts add up. You will find that you can do more, feel better, and enjoy exercise more than ever before.
This is especially important for older adults or those who are just starting to exercise. Many people think that they need to do long, hard workouts to see results. But research shows that even short, intentional periods of activity, spread throughout the day, can lead to significant improvements in cardiovascular fitness, endurance, and overall health [3]. For example, climbing stairs briskly, doing squats or lunges, or taking a fast-paced walk for just a few minutes at a time can make a big difference [3]. The key is to find small windows throughout the day to move, and to push yourself just a little, just one more minute at a time [3].
The “One More Minute” trick is also a great way to build mental toughness. When you push yourself to keep going, even when you want to stop, you are training your mind as well as your body. You are teaching yourself that you can handle more than you think. This mental toughness can help you in all areas of life, not just exercise.
Finally, it is important to remember that building endurance is not about being perfect. It is about making progress, one minute at a time. Some days you will feel great, and you will be able to push yourself for several more minutes. Other days you will feel tired, and you might only be able to do one more minute. That is okay. The important thing is to keep trying, to keep challenging yourself, and to keep moving forward.
In the end, the “One More Minute” trick is a simple, effective way to build real
