HOW TO BREATHE WELL WHILE RUNNING: TECHNIQUES AND EXERCISES
Many beginners quickly find themselves out of breath while jogging. This usually means that they are going too fast. But it can also be due to poor management of their breathing. In this article, we will tell you how to breathe well and thus improve your running performance .
ABDOMINAL OR THORACIC BREATHING?
Deep breathing with the stomach (or abdominal) is more efficient and allows you to absorb a larger volume of air (vo2 max) than chest breathing (with the chest) which is not deep enough because it only uses the upper part of the lungs. The air you inhale only stays in the lungs briefly, preventing complete air exchange and limiting the volume inhaled and exhaled. Poor breathing technique during your run is often the cause of the dreaded sidestick appearance .
Breathing deeply through the stomach is on the contrary much more efficient because it allows to fill the total capacity of the lungs. The air you breathe in also reaches the lower lungs and stays there longer, increasing your oxygen uptake.
HOW TO EXERCISE FOR DEEP BELLY BREATHING
1. Lie on the floor or on your couch and place your hands or a light book on your stomach.
2. Breathe in and out deeply and slowly. You should be able to see the pound lift up as you breathe in and back down as you breathe out.
3. Try to get all the air out of your lungs as you breathe out. With a little practice, stomach breathing will become automatic and completely natural.
BREATHE THROUGH THE MOUTH OR THROUGH THE NOSE?
In general, the goal should be to breathe in as much oxygen and release as much carbon dioxide as possible. Naturally, breathing through the nose does not allow you to take such large puffs of air as through the mouth. So it makes more sense to breathe deeply through your mouth when running. While it is true that breathing through the nose warms and improves the quality of the inhaled air thanks to the filtering role of the hairs, it is not good to deprive your body of maximum absorption of oxygen when it is cooling. found under stress. As the intensity of your run increases, you will quickly find that breathing through your nose does not allow you to inhale the volume of air necessary for your effort.
FIND A REGULAR BREATHING RHYTHM
- For easy runs at low intensity: 3-3 (breathe in over 3 strides then breathe out over the next 3 strides).
- For medium intensity races: 2-2
- For high intensity runs: 1-1
These indicators are only intended as a reference and do not apply to all runners. The best thing to do is to try different breathing rates and find the one that feels most comfortable and natural for you.
Some studies even reject these kinds of respiratory rate recommendations. Depending on your breathing rate and the intensity of your running, the most important thing is to concentrate on breathing deeply and consciously through your stomach in order to prolong your inhalation and exhalation.
Avoid short chest breathing and prefer long, deep chest breathing. Breathe simultaneously through the nose and mouth, favoring the latter. Experiment with different breathing rhythms and choose the one that feels most comfortable to you. Often times, your ideal pace will set itself apart over time.