Learn to breathe to become a more effective runner
Did you know that breathing is a fundamental factor to perform better in your careers? Learn to control our breathing mode while we run It can become a challenge even in those more experienced runners.
It is common to see many people who hyperventilate when they train, or who encounter one of the worst enemies a runner can have: the feared fool.
Would you like to avoid this situation? Do you want to be faster and more efficient running? Continue reading to discover the main keys.
Importance of knowing how to breathe correctly
First, let's see the big ones benefits and advantages which means maintaining adequate and controlled breathing during the race:
- Our muscles need a lot of oxygen to perform better.
- There is an improvement of the nervous system.
- You will get more relaxation both physically and mentally.
- As we mentioned earlier, you will avoid the flat, so you will not have to reduce your pace of career, something that hurts a lot during a competition.
- By increasing the amount of oxygen, the amount of blood in our body also increases.
- There is a strengthening of the lungs.
- You can run faster with less effort.
- The feeling of fatigue and tiredness is reduced.
It seems worth trying and improve breathing while we run, right?
Breathe through your nose or mouth: the eternal issue
Many runners continually ask themselves what is the safest and most effective type of breathing, whether through the nose, or through the mouth.
There is a certain rejection of the air entering through the mouth for fear of catching a cold, especially in the winter season where temperatures are lower.
Really, You must perform breathing on both sides. The reason is very simple: there is the entry of a greater amount of oxygen.
It is true that if you breathe only through the nose, the air is filtered and heated, but you will not achieve as much efficiency as if you use both ducts, so you can only use that method during efforts that are really soft. If your training is series, fartlek, or thrown at moderate and high rates according to your physical condition, use both your nose and mouth to breathe.
Types of breathing
Do you know that there are several types of breathing? Let's see what they are and how you can identify them.
It is the type of breathing we use in our daily lives. The lungs swell and the chest rises.
Do you think it is suitable for running practice? The answer is no. With this type of breathing, not enough oxygen enters.
Surely you've ever tensed your arms and shoulders while running and have noticed a feeling of fatigue and tiredness. It is very likely that at that time you were carrying this type of breathing, since very little air penetrates our body and this tension posture is generated.
The lower part of our lungs fill with air and the diaphragm moves down. The abdomen swells and the belly rises. It can be carried out during running practice.
It is the most appropriate type of breathing to run. We will use the diaphragm and not the chest.
Thanks to diaphragmatic breathing we do not hyperventilate and avoid other possible discomforts.
Perhaps, now you are wondering how to identify each type of breathing we have explained. We propose a very simple exercise: lie on the floor face up. Get comfortable and relax. Place a small object on your chest and another on your abdomen. If while you breathe nothing moves, you will be performing a clavicular breath. In the event that the object that you have on the chest moves, your breathing will be thoracic, and if the object moves from the abdomen, it will be abdominal.
Exercises before running
Breathing, like almost everything, also trains. There are a number of very useful exercises that you can do just before going for a run:
- Inhale three times through the nose vigorously and without exhaling. Keep your shoulders still and try to open the lower ribs. When you're done, exhale through your mouth. Do about 20 repetitions.
- You can also hold your breath for a few seconds. Then, release the air little by little and repeat the process.
- Finally, take some calm and deep breaths.
How to control breathing during the race
We arrive at one of the most complicated and at the same time most important parts: learn to control breathing during workouts and competitions.
First of all, you should know that obviously the way you breathe will vary if you run at fast rates, or at slower rates.
For high intensity workouts, where you are going to go fast, you should use a 2: 2 frequency; that is, take two strides while you inspire, and another two while you exhale. If you are about to reach the goal and you are going to make a final effort, you can choose even a 1: 2 type.
During medium intensity workouts, you can also go to a frequency of 2: 2. On the other hand, for very soft jogs the pace can be 3: 3.
Test during training what type of frequency is best suited to your body at all times.
And that they said breathing was simple!
Exercise after running
Finally, once you finish running, you can carry out a series of very soft and controlled deep breaths.
Don't forget to add some torso to your stretches.
Breathing may seem natural to us, but it really also trains and must be controlled during the race.
As you have seen, breathing correctly can make you run more efficiently and with less effort. In addition, you will avoid a lot of problems and discomforts like the flat.
It is true that at first controlling breathing can be a somewhat complicated task, but it is worth training and working, don't you think?