If you’re a beginner in the world of running, you may not know how to breathe while running-but it doesn’t have to be a big stressor your mind makes you believe.
As soon as you put one foot in front of the other and speed up as you run, you will notice a difference in heart rate and muscles, which can also cause panic in our minds.
Whether you’re running outside or investing in a treadmill, learning how to breathe effectively can help you run faster, reduce stress when running, and feel the wind in your hair. It means you can even have fun and your breathing when you hit the pavement is the point.
Here we talk to experts about how to breathe while running. We’ll also talk about whether different breathing patterns can help reduce the stress that running puts on your breathing.
How should I breathe while running?
Your respiratory system is accustomed to breathing in a particular pattern, so the harder you run, the more shortness of breath you will get. It can be difficult to relax as much as possible while running, but it helps to regulate your breathing.
“The most common mistake people make when they start running is that they run away too fast and don’t learn to learn their own pace,” he said. Saucony GB & EA’s running coach told Live Science.
So what is the effect on your breathing if you run too fast? “That means you’re in debt of oxygen, where you’re working much harder than the amount of oxygen you’re taking-you’re in an anaerobic area before you need to slow down. It can only be operated for a short time to return to the aerobic zone. “
Tana von Zitzewitz, personal trainer and master trainer Barry’s UK I believe that nasal breathing is the way to control this. “This is a great way to get large amounts of oxygen deep into the lungs while allowing the body to tolerate carbon dioxide levels.”
Study by Colorado State University We proved this when we tested the effects of nasal breathing on 10 runners for 6 months. Their findings show that during nasal breathing, respiratory rate and breathing rate per minute decrease, while blood oxygen and carbon dioxide intake increase.
“Ideally, it’s best to inhale through your nose and exhale through your mouth. Using both your nose and mouth can also help you measure your running intensity,” said Tana, a UKA run leader. I told Live Science.
If you don’t know the pace of your run, Anderson recommends running at chat speed. “If you can’t easily chat with your neighbors in the first few weeks of your running journey. Then you’re running too hard. As you get healthier and stronger, you play in different training zones. I can.”
What is rhythmic breathing?
Rhythmic breathing is said to be the best way to calm the nervous system while running. Running can release soothing hormones such as dopamine and endorphins, but if you’re running at moderate to high intensity, eExercise and circulation cortisol levels Running has also shown that it can increase levels of cortisol in the body, a hormone associated with stress.
Rhythmic breathing isn’t naturally transmitted to anyone, but it’s a great way to calm your body. But how do you do that? Start by exhaling and emptying your lungs, then inhale through your nose for 5 seconds, hold for 5 seconds, and then forcefully blow air out of your lungs through your mouth.
One study from University of Utah Rhythmic breathing has proven to be most effective for runners as it helps reduce stress on the respiratory system. The author states: “Reduces ventilation muscles, prevents respiratory muscle fatigue, and improves respiratory efficiency by strengthening gas mixing. Transport and replacement.”
But von Zitzewitz tells Live Science: stride. “
Start by trying your breathing exercises for 5 minutes in a relaxed environment. Once you get used to the technique, try jogging slowly to see how it can help improve your running, and then gradually increase it to your routine.
If this technique feels too much work for you, von Zitzewitz says that focusing on being more aware of your breathing when you are running can improve your performance. I suggest it helps.
“For long distances, start with a constant or basic pace and watch your breathing. At this pace, you should be able to inhale through your nose and exhale through your mouth as you progress through each pace. Watch your breath, “added von Zitzwitz.
“If you put your effort too fast, you’ll feel tired and your pace won’t last, so you’ll have to pull back a bit. A little, consistent progress will improve your running over time. Guide your basic pace. Use as and make it very small. Improvements to it in the first place. “
She also recommends pranayama breathing, which “is said to help lung flexibility and improve breathing while running,” and advises runners: Get ready for execution. “
How does breathing affect my running form?
If you have difficulty breathing or feel stress when running, you will notice that you are naturally out of shape. A good shape when running is to lower your shoulders, straight back and your hips forward, but if you’re not relaxed, you’ll naturally crouch.
Anderson says the hardest part is learning to relax, but breathing in the right way will help your body do just that when you’re running. The form then corrects naturally, but if you’re still stressed, Anderson advises you to stay in control of yourself, being more aware of your posture, and advise your runners: It will distract you from the stress of breathing. “
How to breathe while running
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