How to breathe when running: useful tips

Each of us begins to run, pursuing different goals. Someone runs to lose weight, it is important for someone to keep the heart system in good shape, for someone to relax after a long working day. Some try to build muscle and get rid of thinness. Indeed, running is able to cope with many problems. It strengthens the heart, tightens muscles, burns fat, improves mood. After all, what could be better than running along the forest path after the rain, breathing in the scent of pine needles and listening to your favorite song in the headphones. But to get only pleasure from running, you need to know the rules of healthy breathing.

Why breathing is so important when running

Proper breathing is one of the most important conditions for a healthy workout.

1. Proper breathing significantly reduces the workload of the heart.
2. If you breathe correctly, you will not get tired much longer, you will be able to overcome a greater distance, the effectiveness of training will increase.
3. Proper breathing technique provides sufficient oxygen to all organs and tissues.
4. Proper breathing allows you to saturate the muscles with oxygen, which leads to their tone. Muscle growth needs more calories to be consumed due to fat mass. That is, proper breathing while running is the key to rapid weight loss.
5. Very often, beginners have pain in the side, tingling. This is often the result of abnormal breathing.
6. Proper breathing allows you to control all parts of the body, improves coordination of movements.

In addition, if you breathe correctly, exercise does not exhaust your body, the athletic load will be feasible. This means that the next day you will go for a run with a good mood and anticipation of a pleasant pastime. With improper breathing, you will be exhausted and you will hardly agree to a rerun. It depends on your breathing whether you like running with your whole soul, or leave this occupation without feeling the full charm of running.So, let's try to figure out how to breathe correctly on a run.

How to breathe while running

During the run, the body's need for oxygen increases dramatically. Therefore, controlling breathing is quite difficult - the body itself knows how and how much it needs to breathe. Especially if we are talking about sprinting when a person runs very quickly, at the limit of his abilities. At this time, consumed internal oxygen reserves, which are replenished after exercise. That is why after intense running we breathe very often. And for the same reason, coaches prohibit stopping immediately after running - a serious dissonance arises - the body no longer runs, but suffers a lack of oxygen, this can be harmful to the heart. It is better to stop smoothly, moving from a fast run to a slow one, replacing it with a step, etc.

As a rule, we start jogging with a warm-up to prepare the muscles and joints, to avoid sprains and other injuries. However, it is necessary to prepare for the upcoming load not only muscles, but also the lungs. Do the workout, inhaling the air with a full chest - after a while you will notice how the breathing begins to increase from the exercises.Make light moves with your arms and legs, walk with a quick step, do squats, twists. During the exercises you need to monitor your breathing and not to delay it, even if you are at your limits. As a rule, exhalation is done at the moment of the power part of the exercise, and inhalation is done during the period of return to the starting position. That is, when swinging the press, we exhale when we lift the body and inhale when we return to the horizontal position.

Start your run with a low running pace. Take small steps. One breath should be for 2-3 steps. Breaths must be sharper and faster than breaths. Exhalation should be smooth, slow and full. The more you exhale, the more oxygen you can breathe the next time - ventilation improves. Gradually, you can increase the speed of running and the size of the steps. During the run, you can repeat the rule "Deep breath and a smooth, slow exhalation." If you breathe that way, you will get the most out of your workout.

If at some part of the path you decide to run an interval run, you should not control your breathing during an intense run at the limit of your abilities.During such periods, the body needs more oxygen, it controls its receipt itself, you should not interfere in this process, otherwise you will “exhale” much earlier than the intended path.

It is very important to try to breathe not only with the breast, but also with the diaphragm, that is, so that the stomach also inflates. This provides high-quality ventilation of the upper, middle and lower lung. By the way, it is the insufficient circulation of oxygen in the lower calving of the lungs that can lead to pain in the right side. If you often encounter this type of pain, you need to inhale the air portionwise. That is, inhale in three intermittent receptions, exhale is the same slow, smooth and long.

How to breathe while running - nose or mouth

This is a rather controversial question, to which there is still no definite answer. Back in school, we were taught that you need to breathe in through your nose, and you must breathe out your mouth with your mouth. In fact, this is very inconvenient, because every time you have to open and close your mouth again. If you run in nature, coaches and doctors recommend breathing through your nose, because only the nasal passages clean the air of dust and debris, warm it before it gets into your throat.

However, most runners admit that they cannot only breathe through the nose, since the narrow and tortuous nasal passages do not provide the body with the proper amount of oxygen. Therefore, we involuntarily begin to breathe through the mouth. If you have just started running, it is permissible to breathe through your nose and mouth at the same time. In winter, when the air is cold enough, you need to protect your throat, otherwise you can catch a cold in your lungs or trachea. To do this, you must either breathe through your nose all the time, or use this technique - to put the tongue to the upper sky, as if by pronouncing the letter L.

Experienced coaches say that it is better to accustom yourself to breathe only with your nose. They note that the feeling of lack of oxygen arises due to insufficient lung development or improperly chosen breathing rhythm. You need to train yourself to run at a pace at which you will have enough oxygen coming through the nose. Over time, as you get used to it, it will be possible to increase the speed of movement, but still continue to breathe through your nose. Of course, many professional athletes breathe while running with their mouths, but they have another goal - to run a fixed distance in the shortest possible time.If you are running in order to improve health, try to breathe through your nose. This protects you from hypothermia and light pollution.

Running is a great way to improve your health, improve your body and lose weight.Regular running will teach you many useful qualities. A child, accustomed to run in the mornings or evenings, is more disciplined, he learns to set goals and overcome them. Run anywhere, anytime - for this physical activity does not require special equipment. Run and be sure to watch your breath. And your body will certainly thank you for this.

Video: how to breathe when running for 3 km