How to breathe while running?

With the right technique, running is an excellent prevention of many diseases, because as a result of accelerating blood circulation, more nutrients and oxygen enter the tissues, and biochemical processes in the cells are activated. However, to ensure adequate oxygen saturation, you need to know how to breathe properly while running.

Basic rules of breathing when running

It is believed that when running it is best to "include" the abdominal type of breathing. This is especially true of women, because they do not participate in the act of breathing. To maximize the use of the diaphragmatic muscle, during a deep inhalation, mildly inflate the stomach. Thus, you engage in the process of gas exchange all areas of the lungs.

Some novice runners do not know how to breathe when running in winter. It is best if the breath is carried through the nose, because the cold air, passing through the nasal passages, assumes the optimum temperature, is moistened, and also filtered from various bacteria and virus particles. If the inhalation is through the mouth, then the cold air gets immediately into the larynx and trachea, which can cause ORZ.

There are people who can not breathe in and out only through the nose, so it makes sense to try to inhale with your nose and exhale with your mouth; or inhale the air with your mouth, and breathe out through your nose. The inhalation of the mouth allows you to quickly saturate the blood with oxygen, and exhalation through the mouth ensures the most rapid expulsion of carbon dioxide. Beginners who do not know how to breathe when running or until they can breathe only through the nose, it is recommended to inhale through the nose and exhale through the mouth.

If the breaths become extremely deep and there is a need to constantly breathe only through the mouth, you should slow down a bit, because such signs indicate a serious shortage of oxygen.

We observe rhythmicity

Another recommendation on how to breathe when running: breathing should be rhythmic. Runners who prefer to train at an average pace will approach the "2 to 1" scheme. That is, you need to take a breath in one step, and breathe out on two. If you can not maintain this rate of breathing, just try to breathe so much when walking. Over time, it will become a habit and during the runs you will not have to constantly control the rhythm of breathing.

Finally, remember not only how to breathe while running, but also how to breathe. For jogging, parks or plantings are best suited, where there are trees that release oxygen and absorb carbon dioxide, but not dusty roadsides.