Many factors affect the quality of your runs: from health to motivation. But one of the most important remains the ability to breathe correctly. It is breathing that can turn a good run into a nightmare. But if you ask an experienced runner, what is the breathing technique, he might shrug and say that you found out in the process of running. We’re not going to hide secrets and will talk about 4 key terms technically correct breathing.
The rhythm of breathing while running can increase your speed and endurance.
2:2 — many call this scheme is ideal for running, athletes follow it on a subconscious level. A little exercise, and you follow the rhythm, not even thinking about it. It is the following: inhale, left, right, exhale, left, right, breath, etc. When comfortable with the scheme 2:2, you can have a different rhythm to 3:3, 4:4, depending on your personal preference and running speed.
Not get enough air while running? Breathe deeply!
Abdominal (or deep) breathing involves the operation of the diaphragm. This type of breathing allows you to deliver more oxygen to the blood and muscles, thereby enhancing your performance and preventing nausea and fatigue. Besides, you’ll exhale more carbon dioxide!
Practice abdominal breathing is better to start in a comfortable and relaxed environment. Try to take a deep breath and exhale, not adjusting the chest and diaphragm. Breathing standing, sitting and lying down. Breathe “belly” while watching TV, reading or working. When fully mastered with this system of breathing, you can begin to practice it while running.
3. The nose and mouth
The good news: at least in this matter is unanimous: you should breathe and mouth, and nose.
Breath in through your nose helps you breathe deeper and warm the air before it gets into the lungs. On the other hand, breathing through the mouth helps to increase oxygen delivery to working muscles. We need to combine. While running, your mouth should be slightly open, this will relax facial muscles and relieve tension from the entire body. Output also plays an important role. If your muscles are tired and tense in the middle of the run, focus on them relaxing with each exhalation. Start to deliberately relax the jaw and shoulders, then arms, etc., giving a mental command every part of the body to relax and not give in to stress.
Many believe that running work for the heart and legs. But light taking on an enormous piece of work, and their development also need to be addressed.
About 80% of the work of the respiratory system performed by the diaphragm. Strengthening it, you can greatly improve the quality of running and endurance. Crunches with leg lifts will help you with this.
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