It’s hard not to read about Taylor Swift’s six-month training regimen for the Eras Tour without wondering: Could I do that?

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The trend that created the Tortured Treadmill Department told Time she did a combination of walking and running on the treadmill while singing her 3.5-hour set list every day. She also incorporated strength training and conditioning. Her personal trainer told Vogue: “It’s really hard, some people would probably throw up or have to lay down on the floor if they trained like her.”

A lot of people tried – the internet is full of comical accounts of firsthand attempts to complete the Taylor Swift treadmill workout. But for most of us who aren’t professional athletes or recreational marathoners/ultramarathoners, that’s a pretty unrealistic workout regimen. For some of us, training our bodies for a mere 5K might feel as challenging as Taylor Swift training her body for a 3.5-hour concert. (Which included dancing in heels, by the way.)

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So the more realistic question is: How can we properly move, fuel, and recover over time to improve our own endurance and fitness performance like she ramped up hers? Novant Health experts offer insights.

Strength-train all muscle groups.

Thomas Halloran

“All muscles are going to be important when you’re doing strength training, because you use all muscles all day long,” said Thomas Halloran, an athletic trainer and performance specialist at Novant Health. “The muscles move the bones of the body and when you train the muscles, you’re training the bones. So you want to make sure you’re hitting all of the muscle groups, to hit all of the bones, to make sure that the entire body as a whole is working as best as it can for as long as it can.”

While everyone’s bodies have different demands and capabilities, Halloran said, “For the general population, I would program total-body workouts two to three times a week, hitting all muscle groups at least one to two times a week, just to ensure balance throughout.”

Use protein to fuel strength workouts – after the workouts.

Kelly Homesley

“You need enough protein to build that muscle mass and to repair the muscles you worked,” said Kelly Homesley, a registered dietitian at Novant Health Bariatric Solutions - Elizabeth. She said to consider post-workout snacks like a protein shake and a banana; or a protein bar, eggs or Greek yogurt. “This will reduce inflammation, improve recovery, help with your hunger later in the day and provide more energy going forward.”

Use carbohydrates to fuel endurance workouts like extended time on the treadmills.

“With longer endurance workouts like walking and running, you’re going to need more carbohydrates,” Homesley said. “It makes sense to give your body a dose of those before you work out, so it has something to run off during exercise for maximal benefits. Complex carbohydrates like whole grains, beans, fruits and vegetables are recommended if you’re having them one or two hours before your workout.

“If you need something for a quick burst of energy right before your workout, simple carbohydrates like dried fruits, rice cakes and crackers that can be digested and absorbed more quickly are better. The right amount varies per person as well as per length and intensity of exercise. If you’re going on a 15-minute walk, you probably don’t need anything else, but if you’re going on a 3-mile run or you’re training for a marathon, then you would benefit from added carbohydrates prior to that.”

Don’t worry about nutrition during workouts.

If you’re doing a Taylor-Swift-style endurance workout, you would likely need glucose tabs or gels every 30 to 45 minutes for small hits of fuel that won’t sit in your stomach. But, Homesley said, “Unless you’re training for a marathon, you probably don’t need to eat anything during your exercise.”

Set aside time for proper recovery.

“The biggest part of training is always recovery,” Halloran said. “You need to make sure you’re training and recovering for the goal activity that you’re trying to do. So if you’re going out and trying to run a 5K, you want to make sure your body is able to repair and recover in order to actually attain that goal. Remember: We have more stressors in life than we have training in the gym. We have kids, we have work, we have relationships and emotional stress, so making sure you can recover and accommodate for all of that throughout the day is very important. The main goal is to be able to do it again, if not better. Rest a minimum of one to two days a week, depending on how you’re stressing the body holistically.”

On your recovery days, take true recovery days.

“A true rest day is nothing,” Halloran said. “You’re not going to the gym, you’re not lifting weights, you’re not trying to hit certain zones of your heart or your lung capacity. You are bringing the body down, you are letting the body do its remarkable job of being able to repair itself. Stick to activities of daily living: Go to work, play with your kids, take your dog on a walk. Add no extra stress.”

Don’t look for a trick to beat low-energy days.

“The body wants to maintain homeostasis, it wants to maintain balance,” Halloran said. “When you start pushing above that threshold just a little bit, which is what training is for, you’ll dip down a little bit in your energy levels. Over time, you want to make sure that the body can still balance that out. So those days that the body does not feel like it can go, those are the days to have a true rest day. Listen to your body and don’t push it.”

Across movement, fuel and recovery, be consistent.

“In general, consistency and setting realistic goals are key to success,” Homesley said. “When you’re consistent, you create habits. Habits free up your mental energy and just become part of your daily life.”