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[[File:Three Runners 5802443 s.jpg|right|thumb|200px|There are many benefits to endurance training.]]
There are various adaptations to endurance training, which are discussed in some detail below. Understanding these adaptations can be useful background when looking at the different types of training. (Except where noted, this list is based on "Physiology of sport and exercise"<ref>{{Cite book | last1 = Wilmore | first1 = Jack H. | last2 = Costill | first2 = David L. | last3 = Kenney | first3 = W. Larry. | title = Physiology of sport and exercis | date = 2008 | publisher = Human Kinetics | location = Champaign, IL | isbn = 0-7360-5583-5 | pages = }}</ref>. Understanding these adaptations can be useful background when looking at the different types of training. )
=Heart Adaptations=
* The heart becomes larger in response to endurance training, with the left side that sends blood to the body having a thicker wall and a larger interior volume.
=Muscular Adaptations=
* One of the most important adaptations to endurance training is the increase in the number of capillaries in the muscles.
* Endurance training increases may increase the size of slow twitch (Type I) muscle fibers by up to 25%, or the training may decrease the size of slow twitch and some fast twitch (Type IIa) fibers<ref name="Trappe-2006">{{Cite journal | last1 = Trappe | first1 = S. | last2 = Harber | first2 = M. | last3 = Creer | first3 = A. | last4 = Gallagher | first4 = P. | last5 = Slivka | first5 = D. | last6 = Minchev | first6 = K. | last7 = Whitsett | first7 = D. | title = Single muscle fiber adaptations with marathon training. | journal = J Appl Physiol | volume = 101 | issue = 3 | pages = 721-7 | month = Sep | year = 2006 | doi = 10.1152/japplphysiol.01595.2005 | PMID = 16614353 }}</ref>.
* There are changes within the fast twitch fibers so that Type IIb/IIx become more like Type IIa with endurance training. There is some evidence of a small change of fast twitch fibers to slow twitch.
* Oxygen is carried within a muscle fiber by myoglobin, which is similar to hemoglobin. Endurance training can increase the myoglobin in muscle fibers by up to 80%.