When running, the human cardiovascular system is under strong stress, which causes rapid breathing. Beginners, inexperienced runners often do not know how to control their breathing so as not to choke, which reduces the effectiveness of the workout. When running for medium to long distances, it is especially important to breathe correctly to allow oxygen to reach vital organs.
Instructions
Step 1
The breathing process during running differs significantly from person to person, so you need to individually choose the best option for yourself, based on practice. But there are a few general rules that you need to adhere to in order to breathe properly. Before running, you need to do a breathing warm-up, during which you can not only prepare your lungs for the upcoming test, but also stretch your muscles. Do some simple exercises (bends, squats, torso twists), inhaling when the ribcage contracts, and exhaling when it expands. If you are doing stretching exercises, you should exhale at the end.
Step 2
As you run, track your breathing, trying to figure out which part of your chest you are breathing. Often, runners use mainly the upper chest - at high speeds, you can clearly see how heavily the chest is heaving. Try breathing with your belly or diaphragm after training before running. It is necessary to inflate the stomach a little while inhaling, while the lungs are filled with air. You need to start using this breathing method while running gradually.
Step 3
Try to make sure that in one inhalation and one exhalation you take three to four steps, in extreme cases, when there is not enough air, two steps. The main thing is to breathe rhythmically, at regular intervals. Try to breathe evenly and calmly, while focusing on exhaling. If you find it difficult to maintain the desired rhythm, train to follow it while walking, and also slow down the running speed. To test yourself, try talking while running - if there are no problems, then you are moving at the right pace.
Step 4
Remember to breathe when running only through your nose - especially in the fresh air. Advice is often heard to breathe in or out through the mouth, but this not only contributes to the fact that the runner begins to choke, but also heavily contaminates the tonsils, lungs and trachea, which get dust and dirt, and also supercools the airways. If you breathe through your mouth while running, when it's cool outside, you can get a cold or other infectious disease.
