Do you know how to breathe correctly while running, and how important it is to develop the correct breathing technique during sports training? At the same time, it does not matter at all whether you run, squat, swim or swing the press. The correct breathing technique allows you to prolong endurance, improves well-being, and helps to achieve better results.
In this article, we will analyze in detail how to breathe correctly while running - we will study the technique, we will tell you how to restore breathing in case of loss of rhythm, we will explain what to do if you start to choke.
Why is it so important?
As far as we know from the school biology course, the respiratory apparatus closely interacts with the circulatory system. With each inhalation, oxygen enters the body, then it is fixed on the hemoglobin of the blood, and is carried throughout the body. Thus, each cell is saturated with oxygen, which affects human health, both now and in the future.
When running, a person breathes differently than in ordinary life. The rhythm, frequency and depth of breaths change. If you do not know anything about proper breathing when running long distances, execution technique and other features - most likely you will breathe chaotically. As a result, either too little or too much oxygen will enter the bloodstream. The deficiency leads to dangerous situations for health, up to loss of consciousness, which is fraught with injury. And with an excess, the head is spinning and coordination is disturbed, which is also not safe.
Therefore, the course on correct breathing while running for beginners always starts with the main rule: it is necessary to develop a rhythmic movement with a high-quality depth of inspiration at an optimal frequency.
Please note that the quality is also affected by the purity of the air, so try to run in green parks so as not to inhale harmful fumes from cars and city dust. So the benefits of running will be more significant.
Correct breathing technique
Let's move on to the most important thing - to analyze the correct technique, on which the quality of the workout and your well-being after it will depend. Remember, breathing technique for a 3K run will differ from correct breathing technique for interval running.
So, in order to learn how to breathe correctly, you need to understand the following recommendations:
- Keep the air clean;
- Control the depth of your breaths - while running, it is recommended to take rhythmic breaths of medium depth. If you breathe shallowly - out of breath, deeply - dizziness may occur .;
- Learn to maintain rhythm - that is, breathe evenly without speeding up or slowing down. To remember how to breathe while running, so as not to choke, take into account the following rule: inhales and exhales should be divided into steps, while the classic scheme is 3 steps per inhalation / 3 steps per exhalation. There is a pattern: the longer the distance ahead of you, the more measuredly you should do it. If you are planning a short run, the rhythm may be more frequent.
- How can you improve your breathing while running to gradually increase your performance and increase your endurance? It is necessary to inhale the air strictly through the nose, and exhale through the mouth. So all oxygen will go directly to the lungs (and not into the stomach), and carbon dioxide will sooner leave the body.
- Consider buying a running mask. Weigh the pros and cons and make an informed decision.
What if you start to choke?
Consider how to breathe when running during a loss of rhythm, if you feel that you do not have enough oxygen or have a choking attack:
- Take a few deep breaths and then return to medium ones;
- If you are not running for a time (or not fleeing from pursuers), it is best to stop and catch your breath;
- Once your heart rate has been restored, continue your run with an optimal rhythm.
- Never hold your breath while jogging. So, do not talk and do not be distracted by something else.
To restore breathing after running, you quickly need to take a deep breath, raise your arms up, and then, simultaneously with lowering your arms, slowly exhale. Perform the exercise several times. It is advisable to recover from walking at an average pace.
If you learn to maintain the correct rhythm and depth of inhalation, you will be able to open up a second wind when running - you will be less tired and your workouts will be more effective.
How to improve breathing apparatus so as not to choke?
If you notice that it is hard and painful for you to breathe after running, then you are breathing incorrectly or do not follow the general recommendations:
- You cannot talk while running - it disturbs the rhythm;
- You cannot drink water while running - it is better to take a quick step, and then, again accelerate;
- Control the rhythm and depth of inhalation - try to avoid chaotic oxygen supply;
- Make sure you inhale through your nose and exhale through your mouth.
If soreness accompanies you during a run, or appears every time it ends, be sure to consult with your doctor to make sure it is not a symptom of a formidable illness.
Learning to breathe correctly when running is not as easy as it seems at first glance - at first, an athlete needs self-control and motivation. In the future, the skill will turn into a habit, you don't even have to think about it on purpose.
And also, simple exercises that are easy to perform even at home help to improve the breathing apparatus for running. For example, inflate balloons, or glue a narrow strip of paper to your nose and blow on it so that it stays horizontal to the floor longer. You can buy a special speech therapy pipe with foam balls. You need to blow into it so that the ball remains in the air for as long as possible without falling.
If you are wondering how to breathe when running in winter, we will answer that the rules are the same, but in such conditions you need to breathe through your mouth and nose. At the same time, in order not to chill the throat and lungs, breathe through a scarf or sweater collar.
In the winter season, you need to pay attention to the right clothes - you should not be neither hot nor cold. It is not recommended to do long jogging at temperatures below -15 degrees. Correct breathing when running for weight loss in winter should also be of medium depth, rhythmic and optimal frequency.
Please note that during a winter run, the highest risk of getting sick is recorded at the time of its completion. A hot athlete slows down the rhythm and the body begins to cool down. At this time, a light airflow is sufficient and a hospital bed will be provided for him. We recommend that you end your classes on the way to your home.
Preparations to improve breathing
If you want to improve breathing through medications, we recommend that you pay attention to the following groups of drugs:
- Vitamin complexes, minerals: B vitamins, Alphabet Energy, Vitus Energy;
- Medicines to improve blood supply: Mildronate, Piracetam, Nitric oxide;
- Medicines that improve the absorption of iron.
We hope you understand that self-administration of medicines is categorically contraindicated. Be sure to consult a doctor before taking.
We hope, after reading our article, you understand how to breathe correctly while running, and you will successfully begin to apply the knowledge gained in life. In conclusion, we emphasize: if you want to start running and decide to study the theory of correct breathing technique, you are on the right track. You will definitely make a good runner - we wish you good luck and achieve excellent physical shape as soon as possible!
