How to breathe to increase your endurance sustainably?

Caution : You must consult your doctor for your health. This page presents only a personal and alternative point of view which should not be considered as an attempt to prescribe medicine.

Breathing is both a natural reflex and a basic need.

When you start to play sports, and especially running, you work on improving your resistance to effort.

In this work, breathing occupies an important place.

What is endurance?

It's our ability to maintain an effort at the same intensity for as long as possible.

And imagine, new converts to jogging, that it is working.

First, know how to breathe well: adopt breathing “through the belly”.

We inflate the abdomen on the inspiration, then the chest and deflate the stomach on the expiration.

This form of breathing, which brings in more air, is more efficient.

You can use this breathing while running, inhaling on several strides and exhaling on several others (always more strides on the second step than the first).

How to breathe to be more enduring?

First, you have to find your rhythm and know what “breath” you are in when you run: are you able to speak with a running partner; are you just able to say a word; are you short of breath or not?

The important thing is to see which race zone you are in.

If you are at a time when your heart is pounding and breathing is very choppy, you may be at your peak ...

When you start to work on endurance, you should already know how you can train (duration, conditions, morning or evening).

Then you have to train regularly.

To improve your breath, there is no point in running for several hours in a row, then not running for 10 days and then starting over.

On the other hand, plan regular beaches.

This is how your body and your breathing will adapt.

Better to run slower but over time.

You have to get to the running point where you can still talk, even if you feel like a turtle among the sprinters.

By finding this heart rate and breathing rate, your training will benefit the most in terms of endurance gain.

And gradually, you can increase the training.

Interrupt these sessions with more “explosive” sessions, in intervals, which will bring you to your maximum breath.

You should also think about playing other sports, which will give you endurance and breath, such as cycling.

However, if you want to improve faster, consider relaxing your diaphragm.

Indeed, when it is tense and therefore blocked, it prevents you from breathing correctly and from being enduring.

This can only help you, for endurance, for performance or just in your daily life.

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