You’re starting to run and you don’t know how to opt out of breath? Breathing correctly is key so that our body can be oxygenated at all times and that, in this way, our muscles can work at maximum performance. But it’s not that easy to breathe well when we run, so in this article, we’re going to tell you how to breathe when you run giving you advice and discovering the techniques you have to know. Start training more efficiently.
Breathing tips when running right
To get more effective training, breathing is an indispensable element that you must perform correctly. And what’s the best way to breathe when running? Here are the tips you need to know.
Stomaka or diaphragmatic breathing
When running, breathing should come from the stomach or, as technically known, diaphragmatic breathing. This is the one you have to carry out to encourage the circulation of oxygen in the body and that will help you improve your sports performance.
The breath that comes out of the chest is the most superficial and, with it, the air stays in the lungs for a very short time, so a complete air change is not made and oxygen is not transported well. Breathing with your chest is one of the main reasons for suffering flat when you train, so you must learn to take your breath with the diaphragm.
If you want to know how to practice diaphragmatic breathing, keep these recommendations in mind:
– Lie down on the bed and place your hands on your stomach
– Breathe deeply and feel how your stomach inflates, not your chest
– To do this, you must take a very deep breath and exhale all the air you feel in your lungs
– Your hands, placed in your belly, have to move, as it will be indicative that you are doing this type of breathing properly
See practicing this type of breathing so that, so, gradually incorporate it into your day-to-day and bet on more beneficial and effective training.
Breathe through the nose and mouth
There have been many theories about whether we should breathe through the nose or mouth when running and, the truth, it doesn’t matter that it has so much relevance either. What we want is to take the maximum oxygen and exhale carbon dioxide and, this exchange can be done by the nose or mouth.
Usually, through your mouth, you will inhale and exhale more air, but the nose can also be included in the technique to optimize the amounts we use when running.
The most appropriate breathing rate
We finish this article on advice and techniques to breathe when running telling you what the ideal breathing is depending on the pace of the race you’re carrying out.
Low intensity. Ideally, the breathing is 3 steps of inhaling and 3 steps of exhaling.
Medium intensity. The ratio should be 2 steps inhaling and 2 steps exhaling.
High-intensity race. It is recommended that you inhale for every 1 step and exhale for every 1 step.
It is important to remember that this table is generic and that it may not work for everyone. What is recommended is that you listen to your body and don’t feel drowning at any time.