Advice 1: How not to choke while running

When running cardiovascular system is experiencing severe stress, which causes shortness of breath. Novice, inexperienced runners often do not know how to control my breathing so as not to choke, which decreases the effectiveness of the training. When running on middle and long distances are especially important to breathe correctly to allow oxygen to reach vital organs.
How not to choke while running
Instruction
1
The process of breathing while running, different people have varies greatly, so you need to individually choose for themselves the best option, based on the practice. But there are some General rules that must be followed to breathe properly. Before running, you need to do breathing warm-up, during which you can not only easy to prepare for the upcoming test, but also to stretch your muscles. Do some simple exercises (bends, squats, twists of the torso), while inhale when the chest is compressed, and breathe out when expanding. If you are doing stretching exercises, you need to exhale at the end.
2
While running, observe your breath, trying to figure out what kind of chest you are breathing. Often runners will involve mainly the upper part of the chest – at high speeds is clearly seen as hard, chest heaving. Try to breathe "belly" or a diaphragm, pre-workout prior to running. Need when you inhale slightly inflate the abdomen, while the lungs are filled with air. Begin to apply this method of breathing while running should gradually.
3
Try to ensure that one inhale and one exhale you did three or four steps, at least when there is not enough air, or two steps. Just breathe rhythmically, at intervals. Try to breathe smoothly and quietly, with focus back on the exhale. If you cannot keep the right rhythm, train to follow him while walking, and also reduce the running speed. To test yourself, try while running to say – if no problems, so you are moving at the right pace.
4
Remember to breathe when you run, you only need the nose – especially in the fresh air. You can often hear the advice to take breaths or out-breaths through the mouth, but it's not only contributes to the fact that the runner starts to choke, but also heavily pollute the tonsils, the lungs and the trachea, into which dust and dirt and also pereohlazhden respiratory tract. If you breathe through your mouth while running, when it's chilly outside, you can get a cold or other infectious disease.

Advice 2 : How to run faster

Many of those who are engaged in leisurely Jogging to maintain a healthy lifestyle, I think that to run fast they are not able, because it is not stacked as runners-professionals. In fact, I can run faster than everyone can. And for this, as a rule, only need to slightly change running technique.
How to run faster
You will need
  • The desire to run faster
  • Workout
Instruction
1
To run faster, think about how often your feet touch the ground while running. Try to gradually increase the frequency of these attacks. Olympic runners on average touch the ground about 90 times per minute to 80 beats – a respectable figure. Calculate how intense your run and try to gradually increase the number of steps per minute. This will help you to run much faster.
2
During the run, push off the ground with your thumb. This will direct your body forward and will constantly accelerate without any extra energy – just remember on your big toe!
3
Try to move your arms while running, not across the body, and as far forward as possible. Habitual movement cross-wise imbalance in your running, striving straight forward – allows you to keep the balance and helps the movement.
4
Lower the chin. When you run with your head, your neck is too laid back, as well as the entire body. Your legs are moving in the opposite direction. Lower the head, help the body to run faster, sending it on a trajectory of movement of your feet.
5
To run faster, try to diversify your aerobic exercise and acceleration. Will fit 200-meter run with a constant speed increase. Practice this activity a few times a week. It, too, will benefit.
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