Do you want to discover how to breathe while running so you don't get tired ? Perhaps it is an aspect that is not usually taken into account, but the truth is that the way we breathe during the race can make us perform more efficiently and feel less tired.
On the other hand, flatulence is one of the greatest fears of runners, since its appearance will make you have to slow down or even stop. This symptom is produced by uncontrolled breathing.
How to breathe well when running
The type of breathing that you should carry while running is diaphragmatic , since the lungs will reach their maximum extension and you will not suffer from hyperventilation.
In addition, depending on the pace you maintain in the race, you have to vary the frequency at which you breathe:
- For fast-paced workouts, the ideal is to maintain a 2:2 frequency . To do this, we will take two strides while we breathe in and, later, we will take another two while we breathe out. This type of breathing is also used for medium speed runs.
- In case you perform series or sprints at maximum power, use the 1:2 type, that is, inspire in one stride and release into the air in two.
- During the warm-up or very light jogs you can choose the 3:3 frequency.
Should we always comply with the frequencies?
Actually, you should know that the frequencies that we have established in the previous point are indicative. Normally, they are the ones that best adapt to runners and can serve as a point of support to control how you breathe when running.
Once you have some experience, you will be establishing your own frequencies . The goal is to keep breathing as controlled as possible so that the race becomes more efficient and we avoid the appearance of hyperventilation or flatus.
Breathe through the nose or through the mouth?
Another of the most frequently asked questions is whether we should breathe through the nose or through the mouth . The answer depends on the circumstance, but the most effective way is to use both channels. The reason is because more oxygen enters.
However, during the winter we can only breathe through our nose during very light jogs to prevent cold air from filtering through our mouths.
For intense training such as series and fartlek or during a competition , the most appropriate breathing would be through the nose and mouth , since it will prevent us from feeling less tired.
post workout exercises
To finish improving our breathing when running, did you know that there are some exercises that help us achieve this purpose?
After you finish your workout, do core stretches and repeat a series of smooth, controlled breaths . Inhale the air little by little and release it slowly. In this way, you will improve the way you breathe and it will help you to return to calm.
Have these tips on how to breathe while running been useful to you? Leave us your experience in the comments.