In athletics, there is a certain limit of possibilities that athletes reach. At the first stages of training, they are just starting to practice, and their respiratory system is not yet sufficiently developed. How can you go to a new level and open a second wind?
It is necessary
- - sports uniforms;
- - lightweight sneakers.
Instructions
Step 1
Begin to gradually increase the running distance. As a rule, beginners should not cover more than 5-8 km in one cross. Some people need even less, especially those who are still in their teens. At this stage, breathing will still go astray and normalize only in the course of the distance. And this will not happen immediately. Increase your mileage and you will soon notice that your breathing stabilizes faster.
Step 2
Increase your distance running speed. When you are psychologically ready to run more than 8 km, you will be able to quickly open up a second wind. Just start running faster. The body gradually adapts to the loads and kilometers traveled. He will ask for more load. This is the key to improving endurance.
Step 3
Run long runs at least once a week. This rule applies to absolutely everyone: professionals and amateurs. This usually needs to be done on Sunday morning. They should be 5 km or even longer than the usual cross. The second wind will open when your body is ready to overcome such a load. And this will happen sooner or later, since you have been preparing it for a week. A sign of the 2nd breath will be a calm inner state throughout the entire cross. It can even be called a kind of detachment, when you simply do not notice it. You only see the track in front of you.
Step 4
Run mountain races during the summer. It is an ideal method for “pumping” the cardiovascular system and training the lungs. Usually mountain crossings are smaller than usual and should not be more than 4-5 km. Since this is a pretty grueling run, do it no more than 1-2 times a week. Of course, at first you will move around, perhaps breathless. But as you train, you will feel energized. And the second wind will not keep you waiting!
