Proper breathing while running is the basis of a healthy lifestyle

Running at its peak. Someone runs in the morning to lose extra pounds, and someone – improve your health. If you decide to join the ranks of runners, then when running long distances, it will not be enough just to learn how to hold the body and place your legs correctly. It is very important to master the technique of proper breathing. It will help you relieve stress from the cardiovascular system, saturate every cell of the body with oxygen, and also make training effective. In this article, the editors of the Internet publication estet-portal.com will tell you how to master the breathing technique while running in order to get the most out of this sport and not harm your health.

How should you breathe while running

Admit how difficult it is sometimes to concentrate on breathing, when all thoughts are focused on how to hold your back correctly, how to move your arms and where to put your feet. Therefore, running comes out artificial. To enjoy your morning or evening jogs, remember one very important rule: running should be as natural as possible. At this time, do not get too hung up on the position of the body and the breathing itself. You should feel relaxed and just breathe.

Experts say that not difficult, easy and free breathing when running – it is the key to efficiency and good health.

Even though people breathe differently when exercising, there are certain breathing techniques that work for everyone.

Correct breathing during warm-up

Warm-up – the main condition of any training, especially running. After all, it prepares muscles and other systems for the upcoming loads, and also protects against dislocations, sprains and other injuries. The warm-up may be short. But it must be complete and of high quality. And correct breathing plays a key role here. It helps to save the strength and energy that will be needed for running.

The warm-up includes squats, torso tilts in different directions, arm swings, lunges and other exercises that warm up the muscles and disperse the blood throughout the body. How to breathe correctly during such exercises?

Specialists recommend taking breaths when the chest expands, and exhaling – when she shrinks. In other words, when you start doing some exercise – inhale, and when you finish – exhale. For a better understanding, here are some examples for you:
•    During the squat, inhale while standing, slightly leaning your body forward. As you rise, exhale.
•   Breathing when bending, lunging and swinging should be as follows: a deep breath is taken in a straight position of the body, and exhalation – after inclinations, at the end of the exercise.
•    When doing flexibility exercises, inhale while the torso is slightly bent forward.

While warming up, do not hold your breath when your body is maximally tense. This will inevitably lead to a lack of oxygen, which can increase blood pressure and even cause loss of consciousness.

How to breathe while running: basic rules

After you have warmed up well, you can start jogging. There are many types of running. But the most popular of them is jogging. People call it jogging. It is great for beginners. Therefore, you can start with it.

The rules for correct breathing in this case are as follows: •    Try to breathe as deeply as possible.
•     Breathe completely through your nose. It is this breathing that cleans the air from dust, gas and harmful microorganisms. In addition, nasal breathing warms and humidifies the air, thus protecting the upper respiratory tract from cooling and drying out. If you can't breathe like this, alternate between inhaling and exhaling through your nose and mouth.

Mouth breathing allows you to inhale and exhale freely and quickly. But it does not clean or warm the air, as a result of which all microorganisms and harmful substances enter the trachea and bronchi, the airways become supercooled. And this is fraught with infectious diseases or a cold.

In this case, when inhaling through the mouth, it is necessary to touch the palate with the tongue. This will help warm the air in your mouth and the risk of catching a cold is minimized.

•    Breathe with your diaphragm. In other words, not with the chest, but with the lower part of the lungs and the stomach. At the same time, inhale and exhale through your nose. The advantage of this breathing is that you inhale more air into yourself, as a result of which the muscles are fully supplied with oxygen. Learning this technique is quite simple: start training first while walking, and then smoothly move on to running. In this case, the breaths should be deep, and the stomach – inflated.
•    The air must be exhaled to the end. No used air should remain in the lungs. This is necessary in order to ensure ventilation of the lung cavities.
•    Breathing should be rhythmic. In this way, you will evenly distribute the load on the body, and also avoid a lot of stress. It is desirable that
inhalation and exhalation be carried out at every 3-4 steps. In the event that you experience a lack of air, reduce the number of steps. •    Make sure that your breathing is deep, even, slow and free. In this case, the exhalation should be 2 times longer than the inhalation itself. It is especially important to follow this rule if you prefer long runs.
In this way, you will evenly distribute the load on the body, and also avoid a lot of stress. It is desirable that

inhalation and exhalation

be carried out at every 3-4 steps. In the event that you experience a lack of air, reduce the number of steps.

•    Make sure that your breathing is deep, even, slow and free. In this case, the exhalation should be 2 times longer than the inhalation itself. It is especially important to follow this rule if you prefer long runs.

In this way, you will evenly distribute the load on the body, and also avoid a lot of stress. It is desirable that

inhalation and exhalation

be carried out at every 3-4 steps. In the event that you experience a lack of air, reduce the number of steps.

•    Make sure that your breathing is deep, even, slow and free. In this case, the exhalation should be 2 times longer than the inhalation itself. It is especially important to follow this rule if you prefer long runs.

so that the breathing is deep, even, slow and free. In this case, the exhalation should be 2 times longer than the inhalation itself. It is especially important to follow this rule if you prefer long runs.
so that the breathing is deep, even, slow and free. In this case, the exhalation should be 2 times longer than the inhalation itself. It is especially important to follow this rule if you prefer long runs.

What should be the breath during a cooldown A warm-up, like a warm-up, – an important part of the workout. It serves as the final stage, the main task of which – restoration of breathing, gradual decrease in heart rate and gradual decrease in blood pressure. Don't stop abruptly after a run. This can lead to loss of consciousness. Slow down the pace gradually. At the same time, try to relax your muscles, as well as measured and deep breathing. When your breathing is restored, you can stop and stretch or hang on the horizontal bar. Proper breathing while running will make your workout effective, health – strong, and the skin – beautiful. You will receive not only huge benefits, but also a charge of positive emotions.