Are you starting to run and you don’t know how to optimize your breathing? Breathing correctly is key so that our body can be oxygenated at all times and that, thus, our muscles can work at maximum performance. But it is not so easy to breathe well when we run, so in this article we are going to tell you how to breathe when running giving you advice and discovering the techniques you have to know. Start training more efficiently!
Tips for breathing when running correctly
For a more effective workout, breathing is an indispensable element that you must do correctly. And what is the best way to breathe when running? Here are the tips you have to know.
Stomach or diaphragmatic breathing
When running, breathing must come from the stomach or, as it is technically known, the diaphragmatic breathing. This is what you have to carry out to promote the circulation of oxygen in the body and that will help you improve your sports performance.
Chest breath is the shallowest and, with it, the air stays in the lungs for a very short time, so there is not a complete air change and oxygen is not transported well. Breathing with the chest is one of the main reasons for suffering from flatus when training, therefore, it is important that you learn to do breathing with the diaphragm.
If you want to know how practice diaphragmatic breathing keep these recommendations in mind:
• Lie down on the bed and place your hands on your stomach
• Take a deep breath and feel your stomach inflate, not your pecs.
• To do this, you must take a very deep breath and exhale all the air that you feel you have in your lungs
• Your hands, placed on the belly, have to be moving, since it will be the indication that you are doing this type of breathing correctly
Go practicing this type of breathing to, thus, gradually incorporate it into your day to day and bet on a more beneficial and effective training.
Breathe through your nose and through your mouth
There have been many theories about whether we should breathe through the nose or through the mouth when running and, the truth is that it does not have that much relevance either. What we want is take in maximum oxygen and expel carbon dioxide And this exchange can be done through the nose or through the mouth.
In general, through the mouth you will be able to inhale and exhale more air, but the nose can also be included in the technique to optimize the amounts we use when running.
The most suitable breathing rhythm
And we end this article on tips and techniques for breathing when running by telling you what the ideal breathing is depending on the pace of the race you are carrying out.
• Low intensity. Ideally, the breath should be 3 steps inhaling and 3 steps exhaling.
• Medium intensity. The proportion will be 2 steps inhaling and 2 steps exhaling.
• High intensity running. It is recommended that every 1 step you breathe in and 1 step you exhale.
It is important to remember that this table is generic and that it may not work for everyone. It is recommended that you listen to your body and do not feel suffocated at any time.
Bibliography
Higdon, H. (2001). Run smart. Editorial Paidotribo.
Patiño, JF, Restrepo, JFP, & Rodríguez, EC (2005). Blood gases, physiology of respiration, and acute respiratory failure. Panamerican Medical Ed.
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