Ability to make long jogs, without feeling at the same time big fatigue, depends on the set of factors. It is influenced by food, the endured stress, the sleep pattern and many other things. One of the most important elements of run allowing to transfer it with ease is the correct breath.
Instruction
1. Learn to breathe deeply. Lungs of the person have rather large sizes, their volume isn't one many less than thorax volume. However the vast majority of people seize only the insignificant part of the chance of this body. Meanwhile to learn deeply breathe everyone can. During the deep breath the lower part of the stomach is involved, at the same time the diaphragm gets into gear. At such breath the organism accumulates the large amount of oxygen that prevents nausea and dizzinesses. If to use such breath during run, it is possible to increase the endurance considerably.
2. Learn to hold pace of breath. To breathe correctly, bring into accord quantity of the steps made during run with quantity of breaths and exhalations. Begin with taking one breath during three-four steps, then exhale at the same pace. The breath and the exhalation have to be uniform and deep. Consider quantity of the made steps, you won't bring maintenance of pace to automatism yet.
3. Quantity of steps during which the breath and the exhalation is carried out depend on pace of your run. If you run too quickly, then and breath has to become more intensive, reduce quantity taken away for each breath and the exhalation of steps to one-two. At impossibility to observe this proportion, reduce stride rate and slow down breath.
4. Learn to breathe only the nose. During run it is extremely important to breathe the nose, especially it is critical at run in cold weather. Cold air has property to dry up the throat and lungs that in turn leads to constant cough, rattle and finally fast fatigue of all organism. At nasal the breath happens natural filtration of air and increase in its temperature to body temperature, such breath reduces negative impact of air on lungs. If to you difficult constantly to breathe the nose, begin to do it gradually. In that case for warming of air in cold weather it is possible to put on the jersey with the long collar and to close them the mouth and the nose.