Breathing when running

In order to maintain his body in a tone, so that the body is always slim and fit, it is necessary to run. It allows you to use the main muscle groups, strengthens the circulatory system, stimulates metabolism, has a beneficial effect on the digestive system, helps oxygenate the blood, increases efficiency and endurance.

How to breathe properly while running?

During running, the cardiovascular system is exposed to excessive stresses, and as a result, rapid breathing occurs . That's why many are looking for recommendations that allow you to breathe properly. The process of breathing in humans can vary significantly, but some general rules still exist. Before running it is necessary to stretch the muscles and do a breathing workout. Help squats, tilts and turns of the torso. In this case, you need to inhale when the chest compresses, and exhale - when it expands.

Breathing during running should be controlled, because otherwise you can start choking. When running, an energy deficit is created, the body no longer suffers oxygen. If breathing is wrong, the heart rate is accelerated and stress occurs.

When running for long distances you need to keep your breathing to the finish. Breathing should be calm and steady, placing emphasis on the exhalation. Typically, in the normal state, a person uses chest breathing, in which the body spends a minimum amount of effort. In this case, air circulates only in the upper part of the lungs.

Oxygen metabolism most effectively occurs in the lower part of the lungs. That is why breathing during running is best done with the help of the diaphragm or the lower part of the abdomen. For this, the inhalation and exhalation must be rhythmic, alternating at regular intervals. They can be different, for example, for every 2 or 3 steps. It is necessary to choose a suitable rhythm by yourself. You also need to control the pace of the race, so that the forces for the last lap remain.

Breathing during running can be carried out in the following ways:

• Breathing in and out with your mouth;
• Breathing in and out with your nose;
• Inhale with your mouth, and breathe out your nose;
• Breathing in your nose, and breathing out your mouth.

Everyone chooses for himself the way that he considers most convenient. Nevertheless, it is desirable to carry out breathing while running in the nose. Then fatigue comes much later. You can also inhale with your nose and exhale with your mouth. This is also a good option. It should be remembered that when running it is better to open your mouth, because otherwise breathing is difficult.

During the race, you must consider the pulse. It is desirable, that he in a minute made from 120 to 150 blows. Otherwise, running will not bring much benefit and may even be harmful. Pulse should be restored for 10 minutes. If this does not happen, then the load is high, it needs to be reduced. Athletes, in order to monitor the work of the heart and heart rate, acquire a heart rate monitor for running. It can also provide for some additional opportunities. For example, GPS navigation, with which you can determine the location, as well as the speed of running.