The ability to make long runs without experiencing great fatigue depends on many factors. This is influenced by nutrition, stress experienced, sleep patterns and much more. One of the most important elements of running, making it easy to carry, is proper breathing.
Instructions
Step 1
Learn to breathe deeply. Human lungs are large enough, their volume is not much less than the volume of the chest. However, the overwhelming majority of people use only a small part of the capabilities of this organ. Meanwhile, everyone can learn to breathe deeply. During a deep breath, the lower abdomen is involved, while the diaphragm is turned on. When breathing this way, the body stores a large amount of oxygen, which prevents nausea and dizziness. If you use this breathing while running, you can significantly increase your endurance.
Step 2
Learn to keep pace with your breathing. To breathe correctly, match the number of steps you take while running with the number of breaths you take in and out. Start by taking one breath for three to four steps, then exhale at the same pace. Inhale and exhale should be even and deep. Count the number of steps taken until you bring the maintenance of the pace to automaticity.
Step 3
The number of steps during which you inhale and exhale depends on the pace of your running. If you run too fast, then breathing should become more intense, reduce the number of steps taken for each inhalation and exhalation to one or two. If it is impossible to maintain this proportion, slow down the pace of your run and slow down your breathing.
Step 4
Learn to breathe only through your nose. It is extremely important to breathe through your nose while running, especially when running in cold weather. Cold air tends to dry out the throat and lungs, which in turn leads to constant coughing, wheezing and, ultimately, rapid fatigue of the whole body.
During nasal breathing, the air is naturally filtered and its temperature rises to body temperature, such breathing reduces the negative effect of air on the lungs. If you find it difficult to constantly breathe through your nose, start doing it gradually. In this case, to warm the air in cold weather, you can wear a sweater with a long collar and cover your mouth and nose with it.
