How to breathe when running: this topic concerns both beginners and professionals. For execution to promote recovery and pleasure, you must understand this problem in more detail.
Most professional athletes who run long and medium distances maintain a breathing frequency of 2: 2. This technique has the following form: step to the right – step to the left – inhale, step to the right – step to the left – exhale.
A trained athlete, according to the proposed method, should perform about 90 steps with each foot every minute, that is, 180 steps in general. If you count, it turns out that a person during a race takes approximately 45 breaths per minute.
Such indicators are optimal, since this rate allows enough air to be supplied to the lungs to supply air to the body.
During peak loads or when finishing on long or medium runs of 400 to 800 meters, the body needs much more oxygen. Then the scheme needs to be changed to 1: 2 or 2: 1.
This formula implies the following sequence: step to the right – step to the left – inhale – step to the right – expiration – step to the left.
Variants of respiratory rhythms.
If you can not follow a professional breathing pattern, you should learn to run at a slower pace, for example, 3: 3 – inhale – three steps – exhale. This technique is perfect for light jogging or warm-up, but it will not work to maintain oxygen balance during fast movements.
There is an even slower 4: 4 option, but the convenience of this approach is highly questionable. For such deep breaths, more energy is needed and, at this rate, the complete removal of carbon dioxide from the lungs is not guaranteed.
Some athletes try to absorb a large volume of air using the 1: 1 technique, but in this case the depth of breathing is broken. Such breaths are rather like difficulty breathing and are not suitable for a long run, since they can not provide enough ventilation to the lungs, and the person simply begins to suffocate.
The use of rhythms in practice.
The athlete needs to use several breathing techniques during training. In the warm-up stage, it is advisable to breathe in a 4: 4 rhythm. The culminating part of the training or a light trot can take place at a 3: 3 pace.
When completing the exercises, it is better to use the 2: 2 rhythm to normalize breathing. This program will allow you to prepare the body for serious careers as much as possible and will help you concentrate on training during monotonous activities.
Observing the speed and intensity.
The respiratory rate allows you to determine the degree of stress of the body and the optimal rhythm of training. The respiratory rhythm should be chosen individually, because some consider that the optimal rhythm is 3: 3, others – 4: 4.
Listen to your feelings: if you feel the lack of air in the 3: 3 rhythm, then this exercise can not be called easy.
To maintain a comfortable pace for a long time, learn to reduce the intensity of your training. If you usually use a 2: 2 rhythm, then when you increase the load, go to 3: 3, so you can verify if the training intensity is correct.
If you practice long distance running, then keep a 2: 2 rhythm, regardless of the slope of the track.
Pain in the side
If you experience pain in your side, the practice of breathing rhythm will be ineffective. It is likely that the pain is intensified due to shallow or too frequent breathing.
To get rid of him, you need to make your breathing slow and slow.
Supporting a 1: 1 rhythm can also cause pain, because this technique is productive only in the last 2 minutes of the race. To avoid pain and get less tired, you should follow the 2: 2 scheme, and at the end of the distance go to 2: 1.
Breathing during a race training.
For any career training, you must maintain the universal principle of breathing. Most of the time it must be 2: 2, the final part of the training is done at a speed of 2: 1. This rhythm is especially relevant for short races for several minutes.
The need to move at a more frequent pace while increasing intensity confirms the correct use of technology.
The technique is important
Proper breathing while running reduces the load on the cardiovascular system. The correct rhythm contributes to the supply of oxygen to all organs, which significantly increases the effectiveness of training. However, it is worth remembering that a term like adequate breathing is conditional, because the respiratory process is purely individual.
Following the universal techniques, the athlete uses all the resources of the body during training.
Breathing in training
The purpose of warming is to prepare the body for the next loads. Remember that without warming the risk of injury, stretching and dislocation of the muscles and ligaments increases.
To avoid unpleasant consequences, before jogging it is better to do several stretching and flexibility exercises.
The following are included in the standard heating:
- exercises with lunges
- squatting complex
- exercises with curves
- Balance your arms and legs.
Already during this training it is necessary to observe the correct rhythm of breathing. When the movements that cause the chest expansion, inhale, in compression – exhale.
During squats, exhale do in the lowest position, according to the same scheme, act, make curves and attacks.
If strength training is provided in the heating complex, then the regimen should be observed as follows: inhale at the beginning of the effort, exhale at the end. The most important thing is that you do not keep the air at the peak of muscle tension.
The delay causes a lack of oxygen, which is fraught with loss of consciousness and an increase in pressure.
The control of breathing is considered one of the most important nuances of the equipment in operation. In the process of overcoming the distance, the body needs oxygen 10 times more than at rest.
For this reason, the frequency of breaths during the race must not only meet the needs, but also be consistent with the movements of the body. Irregularity, discontinuity, frequent rhythm interfere with the coordination and control of the body.
The best race pace, according to sports doctors, is 2: 2. When jogging for short distances, a person can not exercise control of breathing, since the need for oxygen increases considerably. For such distances, it is quite difficult to make a selection of equipment, since even the most frequent respiratory frequency does not cover all the oxygen need.
The compensation in this case comes after finishing.
Optimally, if during inspiration the lungs are filled with air by 30-40% during execution, this coefficient can be calculated approximately by measuring the width of the chest at maximum inhalation and exhalation.
In physical education classes, we learned to breathe as we ran just through the nose, or inhaled with the nose and exhaled with the mouth. But this rule is not combined with the real need of the organism.
The breathing of the nose during physical exertion causes a lack of oxygen, since the volume of air required simply can not quickly overcome the path through the tortuous nasopharynx. Optimally: Breathe the mouth and nose together to increase the amount of air entering the lungs. During winter long distance training sessions, it is recommended to cover the airway with your tongue as if you intended to pronounce the letter L.
Listen to your body
There is a great variety of techniques, but none of them takes into account the individual characteristics of a particular athlete. Therefore, consider your own feelings in training and adjust the pace and intensity according to the load.
But do not stray too far from the recommended breathing rules.