All basic rules of breathing when running
If you are running, you probably know how important breathing is. It allows to provide an organism with oxygen and to normalize work of muscles. But in order for oxygen to arrive on time and in sufficient quantity, it is important to learn how to breathe properly.
What kind of breathing can there be?
First, we list the main techniques of breathing. There are only three:
- Nasal breathing. It is this technique that is considered optimal and the safest. The fact is that before passing into the lungs, the air passing through the nose can be cleaned (dust particles settle on the hairs growing in the nose), warm up and also be moistened due to the work of the mucous membranes of the nasal cavity. As a result, the ready and "right" oxygen comes into the lungs. But it is worth remembering that the air resistance during nasal breathing is greater, since the nasal passages are narrow, and a large flow cannot pass through them. Therefore, this option may seem rather difficult for beginners.
- Mixed breathing involves breathing through the nose and exhaling through the mouth.As a result, the lungs get warmed to the desired temperature, purified and humidified air that passes through the nose. But carbon dioxide is removed through the mouth, which allows it to release much more of it, freeing the lungs and increasing their volume for the next breath. This option is optimal for beginners and sprinters running at short distances at an accelerated pace.
- Breathing through the mouth provides fast and free access of oxygen, which protects against oxygen starvation. But in winter such breathing can be very dangerous, since cold air will immediately enter the lungs, and this can lead to the development of respiratory diseases. In addition, dust particles and other contaminants can enter the lungs when inhaled, which is also unacceptable. Dry air is also harmful and can lead to inflammation of the airways.
What breath to choose?
As already noted, mixed breathing is suitable for beginners. Often, it is chosen by athletes. But if you want to make workouts useful and safe, then breathe through your nose. Mouth breathing is suitable for older people, as well as those who are not familiar with sports.But it is better to apply it in the summer in an unpolluted area or indoors.
Optimal respiratory rate
Every professional athlete has his own secrets. And one of them is the optimal and most comfortable breathing rate. The frequency of breathing while running is determined by the number of steps taken during one inhalation or exhalation.
This indicator can vary from 2 to 4 steps per breath. The specific frequency depends on many factors, the most important is the speed and duration of the run. Some useful recommendations:
- For speedy races, breathing will be fairly frequent (1 inhale or exhale for every two steps), since the need for oxygen increases.
- When running at medium speed, you can take three steps for each breath and exhale.
- With an easy run, an amount equal to 4 steps for each breath or exhalation will be optimal.
- If you are a beginner, do not immediately focus on your breathing rate. Breathe as naturally as possible. When training will be given to you easily, and you will breathe evenly, then determine the optimal frequency for yourself and stick to it.This will allow, firstly, to achieve the best results, and secondly, to preserve and even improve health.
How to breathe?
How to breathe correctly when running? Basic rules of breathing:
- It is recommended to breathe through the diaphragm or lower abdomen. That is, when inhaling, the chest should remain almost motionless. Feel the diaphragm moving (it is located in the lower part of the chest, approximately above the stomach). The abdomen should grow in size. To get used to such breathing, first practice in a calm state, then while walking, then during a warm-up. And then try to breathe properly while running.
- Exhale the air completely. If spent oxygen remains in your lungs (that is, carbon dioxide), then you will experience oxygen starvation, which will have a negative impact not only on the speed of your run, but also on your health. So before the next breath, release your lungs completely.
- Do not try to fill the lungs with air completely, they should be only half filled. Of course, it is not easy to determine the volume of incoming oxygen, but to control it, do not try to take a very deep breath. Breathe in much the same way as you normally would while driving.
- If you feel pain in your side during running (as a rule, it arises from too frequent breathing), then try to breathe as slowly and shallowly as possible.
- If you run in the winter, try to breathe only your nose. But if there is not enough oxygen, connect your mouth. You can try to breathe at the same time with your mouth and nose, this will allow you to warm up, clean and moisten the air, at least partially. In addition, to protect the respiratory organs from hypothermia, place the tongue in your mouth as if to pronounce the letter "L". This will help to hold the air in the mouth a little and warm it. And even in winter, the mouth can be covered with a scarf (but not with wool, because particles of wool can get into the lungs when inhaling).
- Do not hold the air in the lungs, it can lead to oxygen starvation.
- Before jogging, be sure to warm up. This will help adjust the lungs to correct work, and also get used to the rapid breathing and choose the optimal frequency. In addition, warm-up is also needed for the muscles.
- Control your breathing and make sure it is even. Irregular inhalation and exhalation can interfere with coordination and muscle work.
- To prevent breathing, you need to listen to your feelings and take the necessary measures in time. So, if you breathe through your nose and feel that you do not have enough air, start breathing through your mouth. This will increase the flow of air and fill its deficit by restoring breath. When you feel that there is enough oxygen, go back to nasal breathing.
Breathe correctly and run with health benefits!
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