How to breathe while running: useful tips

Each of us starts to run, pursuing different goals. Someone runs to lose weight, for someone it is important to keep the heart system in good shape, for someone it is necessary to discharge after a long working day. Some are trying to build muscle and get rid of thinness. Indeed, running can 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 aroma of needles and listening to your favorite song on the headphones. But to get pleasure from running, you need to know the rules of healthy breathing.

Why breathing is so important when running

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

1. Proper breathing significantly reduces the burden on the heart.
2. If you breathe correctly, you will not get tired much longer, you can cover a greater distance, the effectiveness of the training will increase.
3. The correct breathing technique provides sufficient oxygen access to all organs and tissues.
4. Proper breathing allows you to saturate the muscles with oxygen, which leads them to tone. Muscle growth needs more calorie intake, which will start to be consumed by fat mass. That is, proper breathing while running is the key to rapid weight loss.
5. Very often, beginners during running there is a pain in the side, tingling. This is often due to improper breathing.
6. Proper breathing will allow you to control all parts of the body, improves coordination of movements.

In addition, if you breathe correctly, training does not exhaust your body, sports 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. If you breathe incorrectly, you will be exhausted and you are unlikely to agree to a second run. It depends on the breath, whether you love running with all your heart, or leave this occupation without ever feeling the beauty of running. So, let's try to figure out how to breathe properly while jogging.

How to breathe while running

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

As a rule, we start a run with a warm-up to prepare the muscles and joints, to avoid sprains and other injuries. However, to prepare for the upcoming load, you need not only muscles, but also lungs. Do a warm-up by breathing in air at full breasts - after a while you will notice how breathing begins to increase from exercise. Do light swings with arms and legs, walk fast, do squats, twists. During exercises, you need to monitor your breathing and not hold it, even if you are at the limit of their capabilities. As a rule, exhalation is done at the moment of the strength of the exercise, and inhalation is done during the period of return to the starting position.That is, when the press is swinging, we exhale when we lift the body of the body and inhale when we return to the horizontal position.

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

If you decide to run an interval run on a certain stretch of the path, you should not control your breathing during an intense run to the limit of your capabilities. During such periods, the body needs more oxygen, it controls its production, it is not worth interfering with this process, otherwise you will “run out of breath” much earlier than the intended path.

It is very important to try to breathe not only in the chest, but also in the diaphragm, that is, so that the stomach also inflates. This provides high-quality ventilation of the upper, middle and lower lungs. By the way, it is the lack of oxygen circulation 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 in portions. That is, inhale in three intermittent doses, the exhale is as 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. Even at school, we were taught that inhalation should be done through the nose, and it was necessary to exhale air through the mouth. In fact, this is very inconvenient, because each time you have to open and close your mouth again. If you run outdoors, trainers and doctors recommend breathing through the nose, since only the nasal passages clean the air of dust and debris, warm it before it gets into the throat.

However, most runners admit that they cannot breathe only through the nose, because the narrow and winding nasal passages do not provide the body with the proper amount of oxygen. Therefore, we involuntarily begin to breathe through the mouth. If you 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 may catch a cold in your lungs or trachea. To do this, you either need to breathe your nose all the time, or use this technique - put your tongue to the upper sky, as if pronouncing the letter L.

Experienced trainers say that it’s better to train yourself to breathe only with your nose. They note that a feeling of lack of oxygen occurs due to insufficient development of the lungs or the wrong rhythm of breathing. You need to train yourself to run at a pace at which you will have enough oxygen entering through the nose. Over time, as you get used to it, you can 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 a different goal - to run the set distance of the path in the minimum time. If you are running to improve your health, try to breathe through your nose. This will protect you from hypothermia and lung contamination.

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

Video: how to breathe while running 3 km