How to last longer when running.

Running fast is every runners dream. Not like it's hard to run fast, the real deal is, you just get tired. What I'm trying to say in essence is, if you learn how to run without getting tired then, eventually you'll learn how to run fast. Let's put it this way:
Endurance=speed. Well, it's why you opened this page at first right?. So let's get to business.

1. Have a running schedule:
The more you do something, the more your body adapts to it. So the more you practice running the more your body will stick to it. Make a running schedule for atleast 30 minutes, three to five times a week. You can make it longer if you wish.

2. Take things slowly:
When your about to start your training, don't rush. Start with jogging for atleast 20 minutes. Your just starting so, your body won't adapt immediately. You can add 10 minutes next time you go for your training. Just remember, you shouldn't rush things.

3. Increase your running time:
After practicing step 2 above for like three weeks, your body should be able to adapt a little bit to the changes. When you become comfortable with 20 minutes, try increasing the time you run. 30 minutes, when comfortable, 40 minutes, and so on.

4. Don't exceed your comfort zone:
If the 30 minutes you just started running for is too much. Stop and rest for atleast 2 minutes then continue. The short break will help you regain strength.

5. Don't breath too much:
Breathing heavily makes you tired. Try breathing in bits, or puffs. Breath in for 5 seconds then exhale for 5 seconds. It helps keep you strong and calm to keep running.

6. Have short breaks:
Even if you aren't tired. You should stop and have a glass of glucose, it gives you energy. Also, stretching is helpful as it reduces your chances of having cramps.

7. Start running:
Now, it's time to start running. You should set 30 minutes for yourself. 20 minutes for running, them 10 for jogging. It helps reduces the stress. It balances your pulse rate too. When you've mastered 30 minutes, try 50 minutes, 30 minutes for running and 20 for jogging. The longer you can run the better.

8. Run on hilly areas:
If your really tired, slizzed advices against this. However, if your not really tired, try running up Hills more often. This helps in strengthening your legs muscles.

If you've got any challenges with the above steps feel free to use the comment box. Slizzed is here to help you out.

How to hold your breath underwater.

Learning how to hold your breath is something that's just necessary, you never know where you'll need a particular skill. Read on, you'll learn a few things or more from this writeup.

BUILDING YOUR LUNG CAPACITY.

1. Practice holding your breath: Lay down or sit upright with your knees. Try holding your breath for atleast 20seconds, try multiplying by 2. If things get too stuffy, don't overdo things, take it slowly till you get better. Do this when your out of water.
                                   

2. Relax your body:
Try training your body towards achieving a lower pulse rate, this is when your body uses less of oxygen. To achieve this, sit upright and try clearing your mind off extra thoughts and worries, this is more like meditation. While doing this try not to move, moving takes oxygen from you. If you want to attend a state of lower pulse then endeavor not to move.

3. Inhale slowing using your diaphragm:
When inhaling, you should feel your belly rise not your shoulders. Try inhaling for 5 seconds first, then multiply by two. If your wondering what a diaphragm is, reference the the image above this step.

4. Exhale a little:
Exhaling makes you get rid of the carbon dioxide in your body. This is usually formed when you Inhale oxygen. Exhale little puffs of oxygen, when doing this, you'll feel your body trying to exhale more. If then, your progressing. Keep on exhaling till you get rid of the carbon dioxide present in your body.

5. Practice step 3 and 4 more:
Each time your repeat this step, try going further by increasing your timing.

TRY IN WATER

1. Breathe correctly before going underwater:
Here, what you learned earlier cones into play. Before entering the water, try breathing in and out slowly, for atleast 5 minutes. Do this while sitting at the shallow end of the pool or water body.

2. Go below the surface:
Before doing this, take a deep breath, if necessary hold your nose and mouth. It's much harder holding your breath underwater than on land. However, if your getting uncomfortable, relax and try again. Redoing the breathing exercise will help.

3. Try to resurfacing:
If step 2 above was successful. Try resurfacing, while doing this try releasing a little bit of oxygen, this helps you breath immediately you surface. You should try as much as possible not to panic, panicking may lead to accidents in water.

4. Try to move in water:
Doing this will use up oxygen. So, don't overdo things. If it passes your comfort zone, resurface and try things again.

5. See how far you can go:
Measuring your progress with time isn't good. Get rid of that stopwatch, try swimming and see how far you can go. The longer the distance you cover, the better. You should also note how deep you can go. You'll need someone to help you out here.

When practicing the above steps, you should employ safety procedures like:
(a). Listening to your body:
 If you feel light-headed or your visions start to fade, resurface and catch your breath first before going back, if you want to. Don't risk your personal safety!.
(b). Have someone around you when you practice:
Practicing alone is dangerous. Find someone that'll be with you when your practicing. It's better that way.
(c). Practice in shallow areas:
This will help you catch your breath faster, if you need to. Going somewhere deep is not safe for you especially, now your still learning.

That's all you've gotta do to start holding your breath for long underwater. Goodluck with your swimming dream, from slizzed!. For any contributions or questions, use the comment box.