When we play sports, sometimes we focus so much on using the right accessories, such as sports shoes or clothing, in our diet or fluid intake that we overlook some extremely important details such as knowing how to breathe properly when running.
Whether due to some cultural myths of sport or our own customs, sometimes we believe that we are doing things properly, but in reality what we do may end up being detrimental to our health and our sports progress. Not knowing how to breathe properly or not knowing the proper way to breathe can be very harmful.
In order for you to get the best benefits from sport and to keep your health in good condition, this day we want to teach you how to breathe correctly when running. You will learn every detail about the importance of running and how breathing affects our body when it is not done properly.
Every detail that we follow when running can affect our performance and health, so you must know what to do and what not to do if you want to run well. Stay and read on to find out what precautions and guidelines you should follow to run properly and get the most out of this fun and healthy activity.
Instructions for breathing while running
- Do not breathe only through the nose. There are several myths that tell us that when running we should breathe only through the nose, because it makes the air reach our lungs clean. Many people believe that breathing through your mouth can be harmful to your lungs, by ingesting microorganisms and bacteria that may be in the air. However this is quite different when it comes to running. Our body needs large amounts of oxygen to be able to allow proper blood circulation and for it to be cleansed; our muscles need large amounts of oxygen to function, so the air we get by breathing through the nose is sometimes not enough.
- (Learn to breathe through your mouth too. There are those who tell us that we should breathe only through the mouth when we are running, this is not bad, and in fact it is quite good. Unlike our nose, when our body needs large amounts of oxygen, the mouth is the perfect way to receive it. The nose works for us to obtain constant oxygen when we are at rest or exercising a non-cardiac activity where we do not need large amounts of oxygen immediately. But when it comes to running, the body needs a greater amount of oxygen, so the mouth is the right instrument to receive it.
- However, the amount of air that our body requires when running will depend a lot on the intensity of the exercise in question. In other words, the faster you run the more oxygen your body will require to be able to perform that task. When we are just starting out, with a walk or a medium intensity, we may prefer to breathe through the nose to breathe through the mouth. At this point there is no problem with breathing through the nose, but when you start to increase the speed, your body will ask for more oxygen and that is when you must use your mouth to be able to oxygenate your body.
- You can use your nose and mouth to breathe. Although it is totally correct to breathe only through the mouth, it is preferable to breathe through both ways when our body requires a higher amount of oxygen. If you feel like you can’t control your breathing, then you can breathe through both your nose and mouth at the same time. This will help your body get more oxygen quickly.
- Don’t forget the exhalations. Although we have already clarified in the previous points how important it is to breathe through the mouth, the rhythms with which we are going to expel and inhale the air are also extremely important factors to consider when running. Although it may seem a bit strange, when running it is necessary to have control of the breath, to know when to inhale and when to exhale depending on our needs.
- As you get used to running, you will notice what kind of rhythms your body needs to inhale and exhale air. However, if you are a beginner or you are not very clear about what you should do, there are two rhythms that are widely used when it comes to running or hiking, and that are especially aimed at people who perform exercises of medium or moderate intensity. These are the breaths in rhythm 2 by 2, and 3 by 3.
- When we are talking about people who are quite new or who prefer moderate activity, 3 times 3 rhythms might be the most suitable. These rhythms follow the same logic as the 2 for 2, only with three repetitions. We will make three strides and inhale once for each stride, we will alternate the left foot with the right foot. Subsequently, we will exhale once for every three strides. When we carry out this method, approximately 30 breaths are generated per minute, being an excellent way to supply and take advantage of the air we need when running.
- This breathing method is perfect for those people who do not know how to breathe very well or get tired easily when they are running. In this way we will be able to better train our respiratory system to withstand controlled amounts of air and allow our body to be oxygenated, in this way we will increase our cardiopulmonary strength and our endurance when running, obtaining the most optimal results to get the most out of it when it comes to running. Perform this sport routine.
- When we refer to the 2 by 2 rhythm, we mean that, when we are increasing the intensity and we require oxygen, we maintain a rhythm of two inhalations for every two strides and two exhalations for every two strides. This interspersed with the feet, that is, we breathe during a stride with the left foot and breathe again followed by another stride with the right foot. Later we exhale following the same rhythm that we use to inhale. That is, we exhale twice in a row, once for each stride and so on until we complete the journey.
- This last method of 2 by 2 is for people who already have a medium or advanced level of running, for which its use is not entirely recommended until they have sufficient physical condition to be able to run supporting this form. To control the air in our body. Ideally, for a person who is just beginning in the practice of running, it would be to start with the 3 by 3 method and later, when acquiring more resistance, apply this method of two breaths by two exhalations.
- However this is not all you need to know. There are many things that we must take into account if we want to learn how to run faster without getting more tired than we should, because many times the exhaustion that we suffer is the reason that we are not performing the exercise well or that we are not complying with the other supplements. That is required, such as a good diet and keeping our body always hydrated.
What do you need to breathe when running?
- Sports shoes.
- Sportswear.
- Toilet.
- Balanced diet.
- Breathe.
Tips for breathing while running
- Before doing any exercise, keep in mind that you must have a good diet to avoid wear and tear on your body.
- Whether it is to improve your physical condition or appearance, it is always important to perform the exercises periodically in the proper order that suits your needs.
- If you plan to exercise to stay in good health or take care of your figure, remember to exercise at least 4 times a week.
