If your goal is to increase your physical abilities, you need to work on your endurance and breathe effectively when running. Endurance is the ability to maintain a given level of intensity and speed during a run. Endurance allows you to make progress without feeling excessive fatigue when you finish exercising. Every runner's endurance levels are unique.
To improve performance, every runner, including beginners, must be able to breathe easily throughout the entire run
1. How to breathe
It is important to learn how to breathe properly in order to run at the right pace without shortness of breath. When you're not running, it's simple to learn how to manage your breathing.
An easy technique:
Stand up with your back straight and look straight ahead.
Breathe deeply through your nose and mouth.
Breathe out gently through your nose and mouth, pulling in your stomach.
Breathe in again, filling your stomach with air as you breathe.
In other words, during endurance running, it is important to breathe naturally, and no complicated techniques are required!
How do you improve endurance naturally and breathe with perfect ease?
2. What is endurance good for?
When you run, endurance is necessary to stay in a good physical and emotional state, no matter the length of your run (5k, 10k, 20k or marathon). Endurance is defined as "an ability to withstand stress" and is different for every runner. Endurance helps you make it to the end of the run in good physical condition. For some people, endurance is related to the work done by their hearts, while for others, it is related to breathing or muscles (the ability to sustain physical activity without pain). Endurance also draws on willpower and a positive outlook
3. Determining your ideal endurance pace
If you are short-of-breath after a few minutes of running, you need to calculate your endurance rate. To do so, do a simple test which doesn't require any tedious calculations or measuring devices: the talk test.
while running, ask yourself this simple question:
- Can I hold a conversation or recite a text out loud without shortness of breath?
If you can do so without shortness of breath, you are running at the right pace.
If not, ie if you are out of breath when exercising, you are working outside your endurance zone (that is, at more than 70% of your maximum heart rate).
If you are running above your intensity level, the talk test will allow you to make quick modifications while on the trail. Decrease your pace, and intersperse periods of walking to slow down your heart rate. Then you can focus more on your breathing.
4. Aerobic and anaerobic
It is necessary to understand different types of exercise in order to have a better understanding of the factors underlying endurance.
- Aerobic exercise consists of short, intense periods of physical activity (no longer than 7 seconds) which entail a recovery period of about 5 minutes. Aerobic exercise requires a supply of oxygen.
- Anaerobic exercise: entails moderate periods of exercise (not longer than one minute). After anaerobic exercise, a complete recovery can take an hour. This type of endurance exercise does not require oxygen.
5. Measuring endurance
Two values are used to measure respiratory flow:
A measurement of your maximal oxygen consumption (VO2 max) reveals your respiratory capacity. Basically, it represents the amount of oxygen your lungs are capable of absorbing during intense exercise. Exact VO2 max levels are calculated in the lab.
The Maximum Aerobic Speed (MAS) corresponds to the maximum running speed which can be attained based on your respiratory abilities. The ideal speed is one which can be maintained for the longest possible period of time. Generally, this speed corresponds to 70% of MAS. It is calculated by means of tests such as the Conlevo and Léger-Boucher tests.
To improve your running, just stick to two important principles:
Breathe in...breathe out!