To maintain a normal general condition, a person needs to do physical exercises, and it is better to start jogging.
It's not enough just to run, you need to take into account the rules, technique and behavior during training, the result depends on this. In the first place - correct, rhythmic breathing. During training, the runner will not only strengthen the muscle mass, but also supply his body with sufficient oxygen.
Correct breathing while running: highlights
Breathing correctly is a respiratory process during a person's life with the use of different frequencies of inhalation and exhalation, as well as control of their intensity. There is a different breathing technique for each occupation.
Key points to consider when running:
- Determine - breathe through the nose or mouth;
- Select a frequency;
- Learn to breathe from the first moments of the run.
Breathing through your nose or mouth?
As a rule, jogging is done outdoors. Therefore, you need to breathe through your nose to avoid dust, microbes and harmful substances entering the body. Also, during inhalation through the nose, the air has time to warm up to the optimal temperature and not injure the respiratory tract.
Breathing only through the mouth, a person is exposed to various viral diseases: tonsillitis, tonsillitis, bronchitis. Breathing through your nose is effective with a measured, not very intense run. A faster run uses a mixed breathing process - nose and mouth at the same time.
If it is difficult to breathe only through your nose, you should slightly open your mouth, but do not inhale it. This will allow more air to enter the body. Such a trick is used during a mild cold.
Breathing rate
The breathing rate is influenced by the running speed:
- At slow to moderate speeds you need to breathe so that the exhalation falls on every fourth step of the run. Thanks to this counting and control, in the first minutes of jogging, rhythm is developed, the load on the heart is reduced and the vessels receive a sufficient amount of oxygen.
- When running fast it is very difficult to control the pace and frequency of breathing. Inhale through the nose, and exhale through the mouth is the basic principle, and you need to exhale for every second step. Each person selects the frequency with intense movement individually, depending on the body's needs for oxygen, as well as the state of the lungs.
Before jogging, you need to train your lungs to avoid pressure surges during running. For this there is breathing exercises.
Start breathing from the first meters
You should start breathing from the first meters of movement. If from the very start to establish the respiratory process, then the moment of lack of oxygen will come much later.
When inhaling, you need to draw air into the lungs by a third at the beginning of the distance, slightly - slightly increase the amount in the future. Exhale as hard as possible in order to free the airways from the air as much as possible before the next inhalation.
Ignoring breathing in the first meters of running, after a third of the distance covered, pains in the side will begin to disturb, and the ability to reach the end will be reduced.
Side pain while running occurs due to insufficient ventilation at the bottom of the diaphragm. The reason is not rhythmic and weak breathing.
Warm-up breathing
Any workout begins with a warm-up. Running is no exception. It is very important to know how to breathe correctly while exercising.
The most effective pre-run exercises are stretching, lunges, bends, arm swings, and squats:
- With a light warm-upinhalation is needed when the chest is unclenched, and exhalation is needed when it contracts.
- If the warm-up includes flexibility exercises - inhalation should be done when the body is bent or tilted forward. Exhale air at the end of the maneuver.
- With a strength warm-up a certain breathing technique is used. Inhalation - at initial muscle tension, exhalation - at maximum.
You need to breathe rhythmically, deeply. Then the warm-up effect will be maximized. The body will be supplied with oxygen, the muscles will warm up enough.
Do not hold your breath during warm-up. This will lead to oxygen starvation of the body, as a result, shortness of breath will appear, blood pressure will rise.
Types of breathing while running
When running, some types of breathing are used.
There are three of them:
- Inhale and exhale with the nose;
- Inhale through the nose, exhale through the mouth;
- Inhale through the mouth and exhale through the mouth.
Each of these methods includes both benefits and negative points.
Inhale and exhale with your nose
Pros:
- During breathing, the air is purified through the hair in the nose. This protects the body from germs and dirty dust.
- Moisturizing - prevents dryness of the nasopharynx and does not cause irritation.
- Air heating - does not cause hypothermia of the upper respiratory tract.
Minuses:
- Poor passage of air through the nostrils during intense jogging. Bottom line: lack of oxygen in the body, the appearance of fatigue and increased heart rate.
This type of breathing is best used when walking fast or light, not long running. In the cold season, breathing only through your nose is a safe option.
Inhale through the nose, exhale through the mouth
Pros:
- Heating, purifying and humidifying the air.
- When you exhale, the body is freed from unnecessary gases.
- The correct breathing technique is developed and the rhythm is maintained.
Minuses:
- Poor oxygen saturation of the body. With intensive use, pressure surges are possible.
It is advisable to use it for not intense jogging in both cold and warm seasons.
Breathe in through your mouth and exhale through your mouth
Pros:
- Free and fast saturation of the body with oxygen.
- Getting rid of excess gas.
- High ventilation of the lungs.
Minuses:
- Possible infection with infectious diseases.
- Drying and irritation of the nasopharynx.
- Hypothermia of the upper respiratory tract. Subsequently, cough, runny nose, perspiration.
It is used for fast running at short distances, athletes with well-hardened respiratory organs, for whom not technique is important, but the result. Also, in places near a river or in a forest, short movements in this way, the lungs are well ventilated with fresh, healthy air. This method is risky for beginners in this sport.
It is advisable to use it for not intense jogging in both cold and warm seasons.
In professional jogging, these methods are used in combination: inhale through the nose - exhale through the nose - inhale through the mouth - exhale through the mouth - inhale through the nose - exhale through the mouth. And so, in a circle. The number of repetitions, if necessary, is determined by each individually.
It is better to choose the time of jogging at the time of minimal traffic in the city. If there is a forest or park nearby (away from the road), jog, preferably in that place. Cleaner Air Breathe Easier! Goes here
Being healthy, staying in shape for a long time and feeling good is possible. It is enough to make some effort and start jogging to maintain your own tone. Using the technique of establishing breathing during sports, you can make this process easy and beneficial. Movement is life, and to live is to breathe deeply. Carrying this motto in life, a person becomes more successful, stronger and faster.
