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W<\/span>hen starting to run, or returning after a break, one of the first obstacles is the sensation of being out of breath, that \u201cshortness of breath.\u201d Many people try to compensate by running harder, thinking that more effort will lead to improvement. But the real secret lies in changing your perspective: you need to slow down. Slowing down helps you work on “breath” without stress, improving your aerobic capacity and making running an enjoyable experience, not an agony.<\/p>\n Running slowly is essential to develop your aerobic capacity, which is the basis for better breathing. When you run at a slow pace:<\/p>\n Building endurance and lung capacity doesn\u2019t mean running at your maximum effort but learning to maintain a pace your body can sustain over time.<\/p>\n The right pace for building lung capacity is slower than you might think. Here\u2019s how to find it:<\/p>\n Incorporating slow runs into your training not only helps you improve your breath, but also offers other benefits:<\/p>\n Building breath is not an immediate process, but with perseverance and patience you will notice significant improvements. Running slowly does not mean taking a step backward. On the contrary, it is a smart strategy to go far and enjoy every mile. <\/strong><\/p>\n If you want to build your breath effortlessly and with lasting results, try following this simple pattern:<\/p>\n 1. Devote 70-80% of your workouts to a slow pace<\/strong>: focus on medium-long, low-intensity runs that improve your aerobic base.<\/p>\n 2. Gradually incorporate faster runs<\/strong>: once your endurance has improved, add speed sessions or intervals to further boost lung capacity.<\/p>\n 3. Be patient<\/strong>: breath builds with time. Don’t be discouraged if you feel winded at first: your body will gradually adapt.<\/p>\n Slowing down is the first step in improving not only your endurance but also your relationship with running. Breathing is not a challenge against time, but a path that teaches you how to run better and farther.<\/p>\n","protected":false},"excerpt":{"rendered":" Running slowly is the most effective way to improve endurance and, most importantly, to make breath. As Coach Willy states, “To go far, go slow” <\/p>\n","protected":false},"author":62,"featured_media":87957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[15827],"tags":[15703,21209,15119,15662,15149],"powerkit_post_featured":[],"class_list":{"0":"post-87960","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-running-main","8":"tag-endurance-en","9":"tag-increase-endurance-in-running","10":"tag-run-en","11":"tag-training-en-3","12":"tag-training-en"},"yoast_head":"\nWhy slowing down helps build lung capacity<\/h3>\n
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How to figure out the right rhythm<\/h3>\n
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The benefits of slowing down, for breath and beyond<\/h3>\n
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The action plan to build endurance<\/h3>\n