How to Properly Breathe When Running

Many have heard of the principle that you should keep the speed of your health running , taking into account free and uncomplicated nasal breathing. It is very easy to determine how to breathe correctly when running. It is necessary to slow down the pace if there is not enough air, but try not to pass to the breath through the mouth, since the need for this arises from excessive oxygen starvation of the organism.

However, you can do this for a few seconds or even a few minutes while running along the pond or through the forest. This is useful and will provide more penetration into the lungs of the riverine and forest air of negative ions. The main thing in answering the question of how to breathe during running is that breathing during running should be natural. In no case can one focus their attention on the "right" rhythmic breathing, it will hurt and create some artificially running.

This negatively affects the relaxation and perfect relaxation of the runner, which is the basic requirement of the right health run. So do not think about how to breathe correctly when running and choose for yourself an arbitrary rhythm of breathing. Artificial regulation by adjusting the breath to the rhythm of running can only be used for therapeutic purposes as breathing exercises. This is practiced in bronchial asthma, after pneumonia, after operations, and also for the normalization of the nervous or mental condition.

A healthy person on jogging does not need to focus on how to breathe correctly when running. He needs development in his body of functional reserves, which determine our working capacity. Of particular importance in this case is an increase in lung capacity, maximum ventilation of the lungs, training the strength of inspiration and exhalation and the duration of possible delay in breathing during exhalation and inspiration. All these indicators are very important for humans and significantly affect the flow of oxygen into our body.

From sports medicine and physiology it is known that running develops really correct economical breathing, that is, in-depth, slow and full. Such breathing is provided by combining diaphragmatic and chest breathing. The question of how to breathe correctly when running should arise only in the first days of classes, in which the optimal mode of exercise and breathing has not yet been worked out. It is enough only during these days to try to breathe necessarily through the nose and less often: exhale for 3-4 steps, inhale 2-3 steps. Already in further studies, strict adherence to the combination of the number of steps and the number of respiratory movements is not required.

It is much more pleasant and useful to switch at this time your attention to the beauty of nature and the feeling of training muscles. So, the best breath at running is natural and arbitrary, less often and deeper, mainly through the nose, not forgetting about the need to actively activate the diaphragm. After a few weeks of training, you will not have to think about breathing, and the desired mode will be maintained arbitrarily. If it becomes difficult for you to breathe while running, you need to reduce the load and maintain a lower running pace.

Correct breathing during the run-up helps to increase the reserves of external respiration by an average of 8% per year. This is quite good, considering that a person after 30 years annually loses one percent of these reserves. For example, if at 30 years spirometry in humans is 3,500 ml (this is the average), then at 45 years old it will be 3000 ml, and in 60 years only 2000 ml. However, studies show that in the old age it is not too late to increase the reserves of the body and vitality with the help of health running. According to the research, only 10% of people have contraindications for running, the other people it is useful and necessary.