Sports are conquering the planet more and more. The most accessible and popular type is running. However, inexperienced athletes face difficulties, for example, they begin to choke.
Why can we choke when running?
During running, the cardiovascular system is actively working, which causes rapid breathing. With an incomplete rapid exhalation, the lungs are not completely freed from carbon dioxide, therefore, we can no longer take a deep, oxygenated breath.
To normalize the rhythm of breathing, it is important to constantly keep it under control. A clear, even rhythm when training for long or medium distances allows oxygen to evenly and sufficiently saturate our organs.
How to breathe correctly in different situations?
When running long distances
The first step is to calculate the maximum heart rate (HR). For this there is a formula Heart rate - age = maximum heart rate... It is important to keep the heart rate within 60% of the athlete's age.
Running long distances without panting and not choking is very difficult, especially for beginners. The muscles of the body work thanks to oxygen entering the lungs with the air. Its lack will harm the heart. This will lead to sharp pains in your muscles after exercise.
During the observations, a number of rules were developed:
- Rhythmic breathing. Inhalation is twice as short as exhalation. For two steps, make one inhale, for the next four steps, exhale completely, completely freeing the lungs. This technique will allow the next breath to take in the maximum amount of oxygen.
- Breathe through your nose. With nasal congestion, pathology of its septum, you can inhale with your nose and exhale with your mouth. Sharp, uneven breaths through the mouth have a negative effect on the body - the air enters the lungs, polluted and cold. The result is illness.
- Take a deep breath, including the chest, diaphragm.
- Natural, clear breathing rhythm. Don't run faster than your lungs allow. They should straighten and contract in an even rhythm with running. Breathing is confused - an indicator of low preparation for high speed. Gradually increasing the pace and distance, you will reach your goal.
- A conversation test helps you determine if your breathing is correct. An indicator of good technique is free conversation with partners.
- Well-chosen clothing and footwear: lightweight, breathable, moisture-retaining.
- Drink plenty of fluids. In no case, not while running, so you will catch your breath. Take breaks with drinking.
- Eating strictly two hours before, two after training.
When running in winter
Not everyone is capable of a winter run in the cold. Winter running helps to strengthen the immune system. Breathing system in winter:
- Breathing only through the nose. The air, moving along the nasal passages, is warmed up, freed from various contaminants, including viruses.
- Having difficulty breathing through your nose, breathe through your mouth with a scarf covered. Doesn't help - slow down. Exercise and over time you will be able to breathe exclusively through your nose, even on long, fast runs in winter.
Useful tips for winter runners:
- We decided to start training in winter, smoothly prepare your body. Tempering will help in this: dousing with cold water, the contrast of a bath with swimming in the snow or an ice hole.
- Start with short runs - from 15 minutes. Only when you are confident that you are capable of more, increase the time.
- Protect lips and face from chapping with a greasy cream.
- Choose safe places for sports: illuminated, free of ice, avoiding serious injury.
- Follow the weather forecast. It is allowed to run at air temperatures down to -20 degrees. Well-trained athletes can take more risks.
- The right clothes. Choose high quality thermal underwear, a bologna suit is suitable for the top layer. Be sure to wear a fleece hat, scarf, gloves (mittens).
Tips on how to run and not choke
Breathing is an individual process for everyone: an experienced athlete, a beginner, an amateur. There is no general breathing technique, there are rules recommended to use when doing this sport.
1. Conduct a breathing warm-up for 15 - 20 minutes. Thus, we prepare the lungs for work, we warm up the muscles. It is enough to complete a few simple exercises:
- tilting the body forward, backward, to the sides;
- perform squats;
- lunges with legs;
- circular rotations by hands;
- turns of the body to the left, right.
2. Breathing control while running. Gradually switch to belly breathing. This is deeper and more economical breathing. Carry out a workout in advance: a slow, even breath, gradually filling the lungs with air so that the diaphragm is also involved, exhaling fully, freeing the entire volume of the lungs.
3. Watch the cycle: one inhalation - exhalation takes three to four steps, if you feel that you are suffocating, take two steps. Exercise is necessary to maintain rhythm. They can be done while walking or by slowing down the running speed. An indicator of a good rhythm is the ability to communicate freely during training. With constant self-control, the body will be drawn into the rhythms of movement and breathing.
4. Breathe through the nose only. One may hear false advice about mouth breathing, but this is not true. It is through the mouth that air pollutes the tonsils, trachea, lungs, supercools the airways, as a result, the athlete suffocates.
Reviews
I used to run, breathe through my mouth - my throat dries a lot. I switched to breathing only with my nose - it dries less, and it even seemed to me easier. The pace is slow.
(Paul).
I breathe like this: I take two quick breaths with my nose, one exhale with my mouth. I never take a breath with my mouth. The hardest part of the distance is the first kilometer.
(Oleg).
Breathing is not unimportant. But with only nasal breathing I suffocate, there is not enough air!
(Alexei).
I have been running for two years. I practice both winter and summer running. Breathing through the nose only. At first, it’s not usual, it’s hard, but gradually you get drawn in and forget about breathing through your mouth.
It is important to relax during training, not to get hung up on breathing, the body itself will adjust the necessary theme. Relax and run forward, enjoying the process, nature will do the rest.
(Sergei).
I breathed like this - inhale nose exhale mouth. I followed the advice to breathe only through the nose. Practiced and rebuilt in just a month. At first I did not feel the difference. Over time, I changed my opinion - you just need to breathe with your nose, so the pulse is calmer.
(Pashka).
Due to inexperience, the main goal is running, without analyzing all the subtleties. That is why problems arose - I was suffocating, stabbing in my side. Learning about breathing control techniques changed everything. I run comfortably and without problems.
(Elena)
If you are running and choking, there is reason to think about your health. The reason may be bad habits, hypertension, chronic diseases during an exacerbation. All this additionally loads the heart.
Breathing is a very important part of a proper run, you just need to pay attention to its rhythm during training.
Do not quit your workouts, do not make large gaps between them. Two days is the best break for recuperation. Believe in yourself, exercise, go to your goal.
