Many people run now, some do it for the sake of health promotion, others just want to lose weight or pay tribute to fashion. In any case, this is not so important now.
The problem is that many, especially novice runners, don't realize how important it is to monitor your breathing while running. And sometimes a lot depends on it. Therefore, let's talk more specifically about this today.
Why is it important to monitor your breathing while running?
Proper breathing is an essential aspect of any physical activity. If the body is not sufficiently supplied with oxygen, a self-sufficient process begins - anaerobic glycolysis (breakdown of glucose, the end product of lactic acid).
This reduces endurance, the effectiveness of the workout itself, and also:
- will reduce the load on all vital human systems, especially on the cardiovascular;
- will increase the flow of oxygen to the brain and other organs;
- able to increase the duration of the run;
- reduce the stress factor of running;
- optimizes the body's reserve resources;
- will significantly reduce the pressure on the joints and muscles;
- will give the lion's share of energy.
Correct breathing while running
Back in childhood, in physical education lessons, children were taught to breathe mainly through the nose. Or inhale through the nasal passages, exhale through the mouth, but this is in exceptional cases.
For a long time, no one even tried to dispute this fact. But the practical experience of today's runners shows that the body's needs are completely different. And sometimes even an athlete lacks one nose when running.
This is due to the fact that the body consumes more oxygen while running. It is difficult to overestimate the importance of oxygen in metabolism, converting it into energy.
The nasal passages are too narrow and therefore significantly delay its entry. As a result, we provoke a lack of oxygen in the blood without realizing it. Mixed breathing is ideal. You must breathe through your mouth and nose at once.
This will help fill your lungs with fresh air to the fullest. If increased salivation begins, it is necessary to reduce the load and be sure to restore the respiratory rhythm.
This is a symptom that the person is breathing incorrectly. If someone is afraid of catching a cold in winter, running with his mouth ajar, use a simple and effective technique: say mentally the letter "l".
Mouth breathing
Breathing primarily through the mouth can be detrimental to health. While running, the human respiratory system is unprotected against various microbes and bacteria. This can become a predisposing factor for the development of many diseases.
But the advantages of mouth breathing are difficult to dispute:
- filling of the lungs is faster;
- there is a high frequency of breaths.
Breathing from the belly, not the chest
Beginners and pros alike breathe while running in two ways: chest, belly. With each inhalation of the abdomen, the muscles expand and raise the chest, add volume to it. Breathing through your belly constantly will allow you to breathe in a much larger volume of air over time. And accordingly, the muscles will receive much more oxygen.
Chest breathing has a significant drawback. The intercostal muscles are small in size and therefore fatigue faster. A person will feel a clear lack of life-giving air much earlier than, for example, when breathing with a diaphragm. We conclude that it is necessary to train to breathe with the stomach, it is more natural.
The first exercise is done lying on your back:
- hold back the air;
- while looking at your stomach, take a calm but deep breath;
- as you exhale, pull in your stomach;
- breathe with both organs at the same time.
Second exercise:
- put the book on your stomach;
- suck in air with your nose;
- make sure that the book rises and falls in time with the breath.
On difficult routes, inhale through the nose, and exhale with a slightly open mouth with little effort. It is necessary to breathe with your stomach always and everywhere: while running, at work, at home.
No need to hold your breath
Failures occur due to breath holding. This should not be done, because it will be impossible to complete a full run, hypoxia of internal organs occurs. This negatively affects health.
In order not to experience a lack of oxygen, it is forbidden to talk while running. Drink on the go, to drink, go to the quick step. Postpone the conversation for later. You can not make indiscriminate inhalation and exhalation.
Basic rules while running:
- frequency;
- depth;
- rhythm.
Rhythm and frequency
Running needs a rhythm, in theory it is individual, for each person. The rhythm can be changed and adjusted to suit your abilities. Empirically increase the duration of the run, raise its efficiency. The rhythm is measured against the stage of the run and the intensity of the physical activity.
The most common running option is 45 cycles per minute. Apply Scheme 2–2. First, take two steps for 1 inhalation with each leg, two steps for exhalation. This diagram is shown for the vast majority of distances. On a difficult track, perform 60 cycles. Marathon runners follow a 2-1 rhythm, that is, two steps per breath, one step per breath.
Trained people can try a rhythm of 1-2 tons. One step inhale, two exhale. It is advisable not to increase the overall frequency, but to adjust the air volume due to the depth.
When running slowly, use a rhythm of 3–3. It is especially good for beginners who have not had time to find the required level of exercise intensity. You should always breathe measuredly and rhythmically.
The exhalation is shorter than the inhalation.
Some runners exhale significantly shorter than inhalation, but this is the wrong decision.
Taking into account our physiology, on the contrary, the inhalation must necessarily be shorter than the exhalation:
- inhale - one step;
- exhalation — three.
It is necessary to focus only on exhalation in order to be saturated with oxygen. But over time, the body will adjust itself. This usually happens independently of human will, at the subconscious level.
What to do if you start to choke?
If the person starts to choke, try to slow down. Then take a few calm but deep breaths. Calm down and breathe through your mouth and nose for a while. When breathing is restored, return to the standard rhythm. If not, it's best to go home and not risk your health.
A person may start to choke due to poor preparation or non-compliance with the rules. For example, running without prior warm-up. Always listen to yourself, you cannot force events and turn running not into pleasure, but torture.
What to do if there is a colitis in the side?
If a person is engaged in amateur jogging, then you need to move to a step, and gradually stop. And the pain will go away instantly, by itself. If it doesn’t help, take 2-3 deep breaths in and out. Massage the place where you feel pain. If you stop injecting, continue running, but at a slow pace.
If it is impossible to stop for objective reasons, for example, competitions are held.
Try to slow down and massage the liver right on the go:
- while inhaling, press your palm to the liver;
- on the exhale — release the hand (do it several times).
Correct breathing at different paces
The respiratory rate is directly proportional to the speed of air movement.
Running is divided into 2 categories:
- high-speed - sprint, interval;
- unhurried - warm-up, marathon, jogging.
Fast run
Most often it means running at close distances. The main thing is to monitor the frequency and rate of breathing. It is necessary to adhere to the main principle - to exhale for every 2 step. The frequency is selected individually. Much depends on age, lung condition, fitness.
The main task is to draw full lungs of air while inhaling, exhale smoothly and without strain. Engage only the abdominal muscles, apply "lower" breathing.
The lower lobe of the lungs is filled with air first, then the upper one. If during the next run your breath gets out of hand, you will not be able to recover, there will not be enough time.
Slow running
Slow running involves long distances. Runners usually only accelerate at the finish line. This rate assumes exhalation for every 3-4 steps of the run.
If you control the situation from the first minute of jogging, the load on the heart and blood vessels will decrease. Due to the sufficient supply of oxygen, rhythm will be developed. Shortness of breath can be quickly restored, so it is not a critical problem.
Running can only make breathing easier. It will increase the efficiency of running, heal the body, even prolong youth. Let the run bring only pleasure and use it!
