Since the 1920s Soviet scientists have recommended to do all exercises that intensify breathing on a background of a metabolic load. When the respiration is intensified in response to increased metabolic demands and there is no excessive loss of CO2, you are experiencing hyperpnea, as opposed to hyperventilation. The former is good; the latter is bad.
Following is a Russian technique for intensifying hyperpnea during cyclical endurance exercise like running. It will train your respiratory muscles and develop better breathing skills:
- Introduce multiple bouts of hyperpnea into steady state exercise at 80-85% MHR.
- Start with 5-10sec bouts and build up to 30sec and more.
- Before each hyperpnea set perform a breath hold following an exhalation.
- Focus on increasing the respiration rate without switching to shallower breathing.
An increased breathing tempo should lead to an involuntary increase in the movement tempo—and make you run faster.
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