Proper breathing when running: how to improve breathing during running

Sports activities are very important for maintaining health. Especially often doctors recommend doing health for swimming and running. This is perhaps the most appropriate type of physical activity, if you aim to strengthen all muscle groups.

However, the right breathing in running is just as important as physical training, since it ultimately depends on it whether a person will continue to pursue this sport or will prefer it to some other one.

How to breathe when warming up

Before you directly describe the process of breathing while running, it is necessary to say a few words about how to breathe, performing warm-up exercises - attacks, inclinations, swings with legs and hands.

Here the following rhythm of breathing is needed: inhaling at the time of chest expansion, exhalation - at the moment of its contraction. When strength exercises on the warm-up should breathe as follows: inhale - at the time of the least muscle strain, exhalation - the greatest. When pushing, the breath is made with bent hands, exhaling - at the moment of straightening. At the time of greatest stress, you can not hold your breath, as this can lead to a jump in blood pressure.

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Breathe correctly!

The main secret of correct breathing during running is to breathe rhythmically, as it allows you to simultaneously coordinate the movements of the arms and legs and provide all the organs involved in the running with a sufficient dose of oxygen. Otherwise, there will be oxygen starvation, which leads to unpleasant sensations with increased physical exertion.

Very important is the running distance. So, for the marathon( long) distance, the most appropriate is the inhale-exhale through every 3-4 steps. The first time to such a pace will have to get used, so you can make the pace "breathe in and out in 2 steps."

With sprinting, the situation is more complicated, because there, because of the high speed, it is not possible to clearly control the breath and count the steps. But in this case the organism includes additional resources and gradually at the beginning of each distance begins to allocate in advance a large supply of energy. After sprinting, the body compensates for this energy( glucose, high-calorie drinks).

When running, be sure to concentrate on the exhalation to improve the ventilation of the lungs. Ideally, the lungs should be filled with air when running about 25-40 percent of the body's capacity. This can be determined by the degree of expansion of the chest( about one third).

Another important issue: to breathe with your mouth or nose? Here the opinions of experts differ. Some believe that breathing should be done only with the nose, because when breathing through the mouth, dust and harmful substances, sand particles and rubble from the cover of the track get into the lungs, while others believe that the nasal passages are very narrow and sinuous, so with an intense run and breathing like oxygenthe body will simply not be missed.

You can find a compromise. If you are a beginner runner, breathe better with your nose and rhythmically, and if you are running professionally, you can start breathing and mouth at a certain stage to ensure that the for has a larger airflow. This breath is also called mixed( inhaling simultaneously through the mouth and nose).

Breathe better!

What if I do not have enough breathing to run? There are several ways to improve breathing. You can do warm-up exercises before running, adjust breathing in a certain way. However, it is better to immediately master the technique of diaphragmatic breathing.

The essence of the technique is that a person at the time of breathing breathes not with the chest, but with the stomach. In this case, the inhalation of the stomach is inflated, the air is lowered, and with exhalation the body releases carbon dioxide from itself. The number of breaths with this breath is gradually reduced, and the exhalation is increased. Each breath takes 3-4 steps.