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Advaik
Guest
I'm a bad breather, it's probably why I can't do endurance runs and can only do short sprints. How can I improve my breathing techniques and increase lung capacity? Anyone have any useful sites?
J
jeremys
Guest
bump because of the same problem..
I think that I just need to be in better shape...
B True
B True
nikkita
New member
don't start with long distances, endurance running and sprints take different types of breathing being more deep and relaxed long distance. start with short distances, say 200m but with relaxed pace (you ain't competing) inhale as if counting 3 secs and then exhale the same (as if counting 3 secs)... at the beginning you'll probably wont be able to run 1km or 5 km but try keeping your pace steady... and gradually you may increase distances from 200m to 400m or 800m and so on. Once you control your breathing then it will be easier to focus on speed, pace, endurance or sprint at the end.
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Advaik
Guest
bumb, anymore advice? I have absoletly no idea how to breath when running. I just breath in and out through my mouth really fast, but then I get sore throats and become sick.
the People's Champ
New member
meditation. breathing exercises. try breathing long and deep when you aren't exercising, say like when you are at home or driving. the maximum lung capacity is usually never reached through normal every day breathing, thus not strengthening the lungs. I did some deep breathing exercises for a while and I got better results on my run time.
try this:
try to breathe slowly so your heart rate is at an idle pace. breathe in deep, and let out air a little at a time. as time progresses, try to hold in the air longer, and exhale at longer intervals.
breathe through the nose, and out through your mouth.
try this:
try to breathe slowly so your heart rate is at an idle pace. breathe in deep, and let out air a little at a time. as time progresses, try to hold in the air longer, and exhale at longer intervals.
breathe through the nose, and out through your mouth.
You could use lots of supersets in your workout. But I think the best would be to do Meltdown training, I'm just starting my 3rd week of it and have improved my breathing greatly! Check it out:
http://www.testosterone.net/articles/173melt.html
You do 4 sets of 10 one after another. You will be breathing harder then you ever have before.
http://www.testosterone.net/articles/173melt.html
You do 4 sets of 10 one after another. You will be breathing harder then you ever have before.
bignate73
New member
do kegels....
oh wait! wrong thread!
hehe.
as was mentioned before run at a pace that will allow you to control your breathing rythmically. i found that when i used to run (many moons ago working for uncle sam) that i would run and my foot rythm would be time with my breathing. if those got out of whack i was running to fast and would break my comfortable breathing pattern. when i did that i felt myself lose "wind" quick and had to slow down. eventually you will get quicker and quicker as your body becomes more efficient
oh wait! wrong thread!
hehe.
as was mentioned before run at a pace that will allow you to control your breathing rythmically. i found that when i used to run (many moons ago working for uncle sam) that i would run and my foot rythm would be time with my breathing. if those got out of whack i was running to fast and would break my comfortable breathing pattern. when i did that i felt myself lose "wind" quick and had to slow down. eventually you will get quicker and quicker as your body becomes more efficient
the People's Champ
New member
what bignate said. I use my foot pattern to control/maintain my breathing technique. like this:
left (inhale)
right (exhale-small)
left (exhale-small)
right (exhale-small)
when breathing like this, I do not fully exhale as to breathe out all of the air from my lungs. when I inhale, it is just enough to recover what I have exhaled, and I exhale in small puffs just to get a rhthym going. about 3/4 of a ile, I will exhale out everything and inhale new air. also, the way you swing your arms helps out a lot, as well.
left (inhale)
right (exhale-small)
left (exhale-small)
right (exhale-small)
when breathing like this, I do not fully exhale as to breathe out all of the air from my lungs. when I inhale, it is just enough to recover what I have exhaled, and I exhale in small puffs just to get a rhthym going. about 3/4 of a ile, I will exhale out everything and inhale new air. also, the way you swing your arms helps out a lot, as well.
