A lot depends on breathing for any physical activity. And it doesn’t matter what you choose: classes in the gym, crossfit or swimming. Today we’ll talk about how to breathe while running.
The human body, like organisms higher vertebrates, equipped with a perfect breathing apparatus associated with the circulatory system. Such a connection is necessary for extracting oxygen from the air, fixing it on the hemoglobin of the blood and transporting it throughout the body to each cell.
The amount of oxygen that has entered the lungs will depend on the quality of breathing and the air in the environment. The quality of breathing is the depth of inspiration and frequency.
For more effective oxygen consumption, breathing should be rhythmic. Random breathing does not allow to saturate the body with oxygen in the right amount. There will be either its excess or lack.
A disadvantage to humans is undesirable and dangerous. And from excess, you may feel dizzy.
The quality of the air around us is its purity. You all know or have heard what photosynthesis is. Green plants absorb carbon dioxide that we exhale.
And they release oxygen, which we already absorb. Accordingly, the more plants in your environment and the less cars, the better. No wonder everyone wants to go to the park for training, and not run along the side of the highway.
Next, we analyze the features of breathing precisely during physical exertion, in particular, when running. How to breathe correctly so as not to suffocate?
The following seven rules give an idea of how to breathe and how not to breathe during physical exertion.
The first rule has already been voiced - breathe where there is a lot of oxygen. This is a forest, park, nature reserves.
With physical activity, the body's demands for oxygen increase. And oxygen is absorbed along with air. It turns out that if there are a lot of harmful impurities in the air, will we also inhale them? Yes, unfortunately it is.
Therefore, it is not recommended to run near roadways, in industrial areas, in dusty areas. Otherwise, all particles and dirt will end up in our lungs.
To understand how to breathe properly while running, what should be the technique when running, you need to decide depth of breath.
You can breathe superficially - such breathing is characteristic of a state of rest and sleep. Inhale fast and weak, exhale sharp and imperceptible.
Periodically (every 5-6 minutes), the body takes a deep breath, as it needs more air.
Even when walking, such breathing will be ineffective. Therefore, breaths will become a little deeper and faster.
Proper breathing while running can combine medium-deep breaths with alternating deep breaths. For example, 10 medium breaths, 1 deep.
And this is true only when you do not have enough air.Usually enough breaths of medium depth.
By learning to regulate and stabilize the depth of your breathing, you will discover new horizons.
You cannot take each breath very deeply while running - a temporary excess of oxygen can cause dizziness.
So, rule 2 while running and with any physical activity - adjust the depth of breathing depending on the situation, but do not breathe deeply in a row! It is optimal to take breaths of medium depth.
When performing physical exercises, inhale with less effort, and exhale with more effort, inhale during muscle relaxation and exhale during their contraction.
In running, this rule is not entirely appropriate, since in this case it makes no difference when to inhale and when to exhale, rule 4.
The holy point in running is rhythm. If you stray, lose your rhythm, breathing becomes chaotic, you choke and cannot continue at the same pace. In this case, the body will be hard, there will be a shortage of air, shortness of breath.
In order not to suffocate, you need to breathe evenly, rhythmically. For example, you started jogging. Immediately, in the first step, distribute the inhale and exhale into the steps. The number of steps at each step will depend on the length of your legs and your running speed.
The only rule is that the number of steps on the inhale and exhale should be equal.
The classic trick is to take 3 steps to inhale and 3 steps to exhale. The running speed is 8-11 kilometers per hour. With a slower run, you can stretch the inhale and exhale by 4 steps.
When accelerating, you can slightly increase the depth of breathing and reduce the duration to 2 steps. But it’s better not to increase the respiratory rate, but to vary the amount of incoming air due to depth.
It is not recommended to breathe at every step.
The longer you have to run, the more measured you should breathe. For example, breathing while running 3 km should be less intense than 1 km. When running long distances it is important to calculate your strength.
Have you noticed that inhaling through your mouth does not bring the necessary satisfaction? The fact is that through the mouth you swallow part of the air into the stomach.
And through the nose all the air enters strictly into the lungs. This is the whole secret. That is, you need to inhale through the nose.
This is useful not only in terms of the path of air passage, but also in terms of preventing tonsillitis and other colds in the cold season. Through the nose, the air warms up a bit before it enters the throat and lungs.
But you need to exhale through your mouth. So you quickly expel the exhaust air from your body.
So, the rule is this: inhale through the nose, exhale through the mouth.
It happens so that after a sharp acceleration, breathing starts to go astray, and a person suffocates while running.What to do in these cases? Rule number 6 to help you: take 3-4 deep breaths, then return to your previous breathing rhythm.
This rule applies to cases where you cannot slow down and restore your heartbeat and breathing. This happens only in two circumstances: you are in a competition and you are running away from someone. In the first case, you can give slack - at stake is only the result. But in the second - your life may be at stake. And a run may be the last.
If you are just training, slow down and restore your breathing and pulse.
Failures in breathing appear after short-term holding it. It is a fact. It happens that you say something or for some reason you hold the air. Then you feel that there is not enough air.
So, this cannot be done.
The technique of breathing while running does not imply:
Talk better after a run.
Thus, proper breathing while running includes the frequency, rhythm and depth of breathing. As well as performing inspiration through the nose, and exhaling through the mouth.
Therefore, to learn how to run longer and more intensively, just practice these simple tips.
May every kilometer bring you pleasure!