The main question that interests most beginner runners: how to breathe correctly. There are a huge number of breathing techniques, each of which tries to be universal and the only correct one.
Breathe through your nose and mouth
There are many theories that you should breathe exclusively through your nose while running. These theories are correct, but only partially. Indeed, the oxygen that enters the lungs through the nose is better absorbed. However, due to the low permeability of the nasal cavity, little oxygen enters the body. And if this amount is quite enough for walking and everyday life, then when there is an increase in physical activity, which requires more oxygen, then the nose alone cannot cope.
Therefore, it is necessary to increase the amount of oxygen entering the lungs through the mouth. Yes, such oxygen is absorbed worse, but a lot of it is supplied. And in total, oxygen, which entered both through the nose and through the mouth, will be enough when running. All professional runners on long distances breathe that way. Look at the photo. All athletes have an open mouth. Remember, if you breathe through your mouth and nose, this does not mean that you need to open your mouth as wide as possible. It needs to be opened quite a bit, which will be enough to consume the required amount of air.
If you do not quite understand how it is to breathe through your nose and mouth at the same time, then do a simple experiment. Open your mouth a little and breathe in slowly through your mouth. Cover your mouth with your palm at any time. You will feel that the nose, if it is not blocked, continues to inhale air. This suggests that the nose inhales much less air than the mouth, therefore, with this method of nasal breathing, one cannot even hear.
I also recommend increasing your breathing with your nose a little. That is, breathe through your nose and mouth, but control the process artificially, trying to breathe in more through your nose. Then you will receive more easily absorbed oxygen, which will also give a positive result.
Breathing rate
Breathe as you breathe. This is the main principle of breathing when running long distances. The breathing rate will depend on many factors. Whether you run uphill or downhill, in winter or in the summer, whether your lungs are trained or not. And your body will choose the frequency itself, depending on these factors. At the same time, try to breathe evenly when running long distances. This will help you keep your breath. But you must understand that uniform breathing should be your own in different areas. Since uphill there will be one uniformity, and another from the mountain.
What does uniform mean. This means that if you choose a breathing method, for example, take two short breaths and one deep breath. So breathe like that. No need to "pull" the breath. That is, now you have taken one breath. then one exhale, then two short inhales, a long exhale. then one breath and two short breaths. Choose a frequency with which you are comfortable running and running.
And don't try to match your breathing to the steps. It doesn't make any sense. Breathing should be natural. It is very important. An example is any Kenyan runner who, from an early age, run as his own body tells them to.
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Start breathing from the first meters
A very important principle. You need to force yourself from the very start breathe as if you have already run half the distance. If from the very beginning of the path you begin to breathe correctly, then the moment when the breathing begins to go astray will come much later. Usually, beginners at the beginning of a run talk a lot, breathe badly and do not think about the uniformity of lung function. Most often, at the end of the journey, they no longer utter a word and convulsively grab air in their lungs. To prevent this from happening, or to happen as late as possible, you need to supply your lungs with plenty of oxygen at all times, even when it seems to you that you have a lot of strength. “Remember to breathe” is a favorite saying of any long distance running coach.
Also, the basic principles of breathing include the fact that the more you exhale, the more oxygen you inhale. This is quite logical, but not everyone uses it. Therefore, while running, the exhalation should be slightly stronger than the inhalation, in order to free the lungs as best as possible for air to enter.
And always listen to your body. He knows best how to breathe.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
