Building endurance is a tricky thing because different activities require different types of endurance.
To quote Jan Carlos, M.E., CSCS and Rhadi Ferguson, M.A.T., CSCS, in Grappling Magazine (Nov. 2005), "one of the biggest misconception of fighters is that they must be aerobically fit. In part this may be true, but it is how one becomes aerobically fit that is of paramount importance."
Part of their assertion is that many fighters (and martial arts hobbyists) take part in long hours of "roadwork" in order work on their endurance. They say this approach is great for weight loss but it "does little to develop the type of conditioning needed in combat".
They go on to explain a very scientific process of Energy Currency and how the body draws on different systems of energy. 1) Phosphagen system - provides immediate energy for short bursts (1-15 seconds). 2) Glycolytic system - energy for up to about the three minute mark and 3) the aerobic system - for any energy demands past the three minute mark.
To build proper endurance for your needs you must understand these phases and train accordingly. For MMA fighters, grapplers, wrestlers and most martial artists, long runs are purely to cut weight and the general benefit of aerobic health, but not of paramount importance during training. There are far more effective ways to train for endurance rather than just "running". So, in Ferguson and Carlos's words again,
"Since fighters go, and go hard, the slow energy production of a standard three- to seven- mile jog will not train the body to the intermitten, high power demands of combat. When you jog, you are training your aerobic system to produce small amounts of energy at a slow and steady pace - nothing like combat....using repetitive sprints with short recovery periods is a more specific approach to train your cardiovascular system for the intermitent, high power nature of combat".
That being said, interval training along with a lot of time on the mat doing rounds of grappling (or sparring stand up) will go a long way in building activity specific endurance.
I would recommend this article and many of the other excellent articles by Rhadi Ferguson on training practices related to Martial Arts. It is a really well thought out, professional approach to getting the most out of your training, especially if you are interested in competing or just performing your best.
