Una proper breathing, especially when running, is very important; to maximize performance, it is essential to tune in to your breath and make the necessary improvements.
This allows you to increase ease and efficiency, in order to reach full potential and make the ride more efficient and enjoyable.
Let's see together all the tips to put into practice during the race.
Index
Why does running seem so difficult?
Strenuous activities like running do work the muscles and respiratory system a lot; you need more oxygen and get rid of carbon dioxide buildup, which can make breathing difficult.
Breath quality can be an indicator of your fitness level; if you are pushing too hard, you may feel shortness of breath, wheezing or tightness in your chest.
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Nose or mouth?
If you go out for one occasional jog at a slow pace, nasal breathing may be used; you can also choose to inhale through the nose and exhale through the mouth.
However, if the business is very demanding like a high intensity sprint, it is easier to use the mouth to inhale and exhale; this allows for greater oxygen entry and helps relieve tension in the jaw, face and body.
Practical tips for breathing while running
If you decide to apply these tips, start slowly by trying one at a time before picking up the pace.
Diaphragmatic breathing
Deep abdominal breathing strengthens the muscles, allows you to inhale more air and relieves tension in the shoulders; to breathe with the diaphragm, you need to:
- Breathe in through your nose sending the air into your belly
- As the stomach expands, push the diaphragm down and out
- Stretch the exhalations more than the inhalations.
Breathing exercises
Take some time to focus on your breath; this helps improve lung function and capacity while breathing awareness develops. Among the exercises to try, we find:
- Alternate nostril breathing
- Breathing with stretching of the ribs
- Numbered breathing
- I breathe through pursed lips.
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Focus on the form
To maximize breathing, position your body to support healthy and efficient breathing, maintain good posture and head in line with your spine, relax your shoulders, and avoid hunching and bending forward.
Breathe rhythmically
Breathing with a rhythmic pattern allows you to absorb more oxygen and subject the body to less stress; to prevent muscle imbalances, it is good to alternate the exhalations between the right and left foot.
Rhythmic breathing allows you to put less pressure on the diaphragm and balance stress.
Breathe in fresh air
It will be much easier to inhale if the air is clean; if you run in the city center, it is best to do it at times when traffic is lower and avoid the busy and congested streets.
Stroke and asthma
It's important stay active even if you have asthma; with the right approach you can improve lung function and better manage symptoms.
If you suffer from asthma, it is best to cover your nose and mouth when running in the cold to make the air you breathe in, keep warm and avoid running during pollen season to avoid worsening respiratory symptoms.
And you, what techniques do you use to breathe well while running? Let us know in the comments!
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