First, let's talk about how you currently breathe.

首先，來看看你現在是怎麼呼吸的。

You might be breathing in through your mouth, out through your mouth; in through your nose, out through your mouth.

你可能會用嘴巴呼氣吸氣、或是鼻子吸氣嘴巴吐氣。

You may not be breathing much at all, or you may never have thought that breathing is important while you run.

你可能沒有在呼吸，或者你從來不認為呼吸很重要。

Next, we're gonna connect the dots on how the brain plays a pivotal role in how long you can run in an elite-level.

接著，我們來釐清大腦對專業級跑步的時間扮演著什麼樣的核心角色。

And how long you can sustain.

和你能維持的時間。

So how should you breathe?

那你該怎麼呼吸呢？

We are wired to breathe in through our nose out through our nose with a tongue position that is very specific towards increasing signals into the brain.

我們會自然而然用鼻子吸氣吐氣，這時我們的舌頭位置會維持在能對腦傳達訊息的特別位置。

The resting tongue position is pressed to the roof of the mouth with the tip of the tongue just off the front teeth the middle, and the back of the tongue press lightly as well.

剩下的舌頭會對上顎施力，舌尖則會離開上牙齒中間，而舌頭後端也會輕壓。

While your nose breathing in and out, we have the most activation into what is called the insular cortex.

當你用鼻子呼吸時，會對腦島皮質有最大刺激。

The insular cortex is supposed to take all of those signals happening inside that you don't want to think about.

腦島皮質通常會接收身體裡那些你不想理會的訊號。

Heart rate, blood pressure, how your oxygen is being used, how CO2 is being released and connecting it to what you're doing.

心跳、血壓、氧氣使用、二氧化碳的排放，並將其與體內正在進行的活動連結。

So if you want to run longer, your physiology needs to maintain a level that can maintain your running without injury and at the performance that you desire.

因此，如果你想要跑得更久，你的身體需要維持在能讓你不受傷、且能達成目標的狀態。

So how do you put this information into your next run?

那麼你該怎麼在下一次跑步時運用這個方法呢？

First, start with nose breathing in and out with that resting tongue position for as long as you can.

先用鼻子呼吸，讓舌頭盡可能維持在這個位置上。

As soon as that starts to get too challenging, then you've regressed to nose in mouth out breathing.

當開始變得困難時，就退回鼻吸嘴吐。

And then as soon as that becomes challenging, you're going into mouth in mouth out breathing.

開始覺得有挑戰性時，就轉而嘴巴呼吸。

Knowing that you can switch between that spectrum as much as you need to during the run that you're performing.

你會知道怎麼在這幅度內盡可能地切換。

Now you have some drills to practice on your next run, I'm coach Joe and we'll see you next time.

現在你知道該怎麼在下次練跑時訓練了，我是 Joe，我們下次見。