TIP NO. 2: FOCUS ON ENDURANCE AND SPRINT WORK
To improve your breathing, it's essential that you add an endurance workout to your training programme. This means training at a moderate pace (60-70% of your MHR*) to increase the number of blood vessels and boost your VO2 max.**
If you're just starting out, begin with a short workout (e.g., 20 minutes) at a low intensity and alternate running with active recovery (fast walking). Do this same workout for several weeks (at least 10 to 12) and try to reach 45 minutes for each workout. If you're working out at the gym, you can also do this on a cross trainer, spin bike or treadmill. These machines make it easy to control your speed. To improve your endurance, it's also important to have a heart rate monitor to make sure you stay in your effort zones. Also remember that rest and nutrition are key factors.
*Maximum heart rate corresponds to the maximum number of times your heart beats in one minute. Theoretically, it should be equal to 220 minus your age (226 for women, whose hearts beat slightly faster than men).
**Maximal oxygen uptake is the speed at which an athlete's body is consuming as much oxygen as possible.