Deep breathing through the abdomen, rhythmic breathing, equipping the nose and mouth when the weather is bad… helping the runner breathe properly while running.
During a run, the muscles and respiratory system have to work more productively than usual due to the need to supply more oxygen, eliminating the accumulation of carbon dioxide – the cause of breathing difficulty.
When observing breathing rhythm, runners can also understand the physical level or the body’s response to the speed and intensity of the run. People who are too active are more prone to shortness of breath, wheezing, or chest tightness.
Experts recommend running at a slow speed, can be inhaled through the nose, exhaled through the mouth. But if you step into the sprint stage, oral respiration will be more effective. This method allows oxygen to enter the body, supplying the muscles with energy. In addition, breathing through the mouth can also reduce jaw tension, thereby relaxing face and body.
Healthline page only 8 notes to exercise breathing, helping runner timely adjust, prepare a good physical foundation before participating in the tournament.
Breathe through your diaphragm
Deep abdominal breathing is the way the breathing muscles are trained, allowing you to breathe in more air. For shallow breathing, breathing oxygen only to the chest causes shoulder tension, while the breath going deep to the diaphragm helps to relax more.
To practice this method, you lie on your back, inhale through your nose, fill your stomach with air. When the stomach stretches, push the diaphragm to let the breath escape, making the breath go out longer when inhaled. Do a few 5-minute sessions for 2-3 days, then run slowly with abdominal breathing. By understanding the mechanics, you can increase your running speed.
Focus on your breathing
Experts advise runner to spend time observing the way of respiration, understanding the function and capacity of the lungs and developing awareness of breathing. You should try yoga techniques such as breathing through the nose, pursed lips, breathing in rhythm, breathing alternately … to find out breathing exercises that best suit the body.