Proper breathing when running

While doing sports, you need to control not only your body, but also breathing, because much depends on it. Correct breathing during the running has a beneficial effect on the body, significantly reducing the load on the cardiovascular system and increasing the supply of oxygen to all organs. As a result of such a correct operation of all body systems, the effect of the training process significantly increases. Improper breathing reduces training time and forces the body to work at the limit, taking away the last strength from the person.

Of course, everyone's breathing is individually, so proper breathing during running is a rather conventional concept. But all the same, the basic principles must be observed for the most complete use of the capabilities of your body.

Breath during warm-up

Without warm-ups, you can not start running, because it's easy to get injured by loading up cold muscles and tendons. Before running, be sure to perform special exercises for flexibility. The warm-up usually begins with inclines to the sides and back and forth, circular rotation by hands, feet, then squats, pelvic rotations, lunges and legs are performed. The correct breathing here is the exhalation on the tightening of the chest, and the inspiration when it is opened.

In almost all exercises, flexibility is drawn in when the torso is straightened, and when it tilts slightly forward. Exhalation - at the end of the exercise.

In strength exercises, exhalation is made for effort. For example, pressing, you breathe in when your arms bend and go down, and inhale at the most difficult moment - when you lift the body on your hands up. The most important thing here is not to hold your breath, otherwise there may be dizziness and even loss of consciousness due to oxygen starvation of the brain.

Proper breathing when running

It is very important to constantly monitor the correctness and depth of your breathing during running, because the need for body tissues in oxygen grows several dozen times. The correct breathing technique for running is a guarantee of successful training and well-being. Irregular or too frequent breathing will only interfere with the management of your body and adversely affect the coordination of movements, while not simultaneously covering the body's need for sufficient oxygen supply.

During the jogs, you should try to breathe smoothly and measuredly, accenting the exhalation. With a slow run, breathing in and out is done every three to four steps. If you can not breathe that way, you can reduce the number of steps to two or three. You will quickly learn how to keep the right rhythm if you listen to yourself.

Running quickly, it is impossible to control breathing, no matter how hard you try. The body at this time needs a huge amount of oxygen, which is why breathing automatically increases significantly in order to compensate for the lack of oxygen required by the organs.

So we dismantled the concept of "right breathing when running." While engaging in any kind of sport, you need to remember that you need to breathe through your nose, especially if training is on the street. With nasal breathing, air is well cleaned of microparticles, dust, and also heated. If breathing during the run goes through the mouth, then all the harmful substances get directly into the bronchi and settle on the tonsils, the airway is supercooled, and this increases the risk of colds and infectious diseases.

In addition to special breathing and his techniques, there are also various exercises for the development of the diaphragm and the effective control of one's own breathing. A variety of respiratory systems, developed in our time, allow maximum use of all the capabilities of the body. Be sure to pay attention during training on breathing and try to control it.