Many have heard of the principle that one should keepthe speed of your wellness run with regard to free and uncomplicated nasal breathing. It is very easy to determine how to breathe correctly when running. It is necessary to slow down the pace if there is not enough air, but try not to pass to the breath through the mouth, since the need for this arises from excessive oxygen starvation of the organism.
However, you can do this for a few secondsor even a few minutes while running along the pond or through the forest. This is useful and will provide more penetration into the lungs of the riverine and forest air of negative ions. The main thing in answering the question of how to breathe during running is that breathing during running should be natural. In no case can one focus their attention on the "right" rhythmic breathing, it will hurt and create some artificiality of running.
This has a negative effect on relaxation andperfect relaxation of the runner, which is the basic requirement of the right wellness run. So do not think about how to breathe correctly when running and choose for yourself an arbitrary rhythm of breathing. Artificial regulation by adjusting the breath to the rhythm of running can only be used for therapeutic purposes as breathing exercises. This is practiced with bronchial asthma, after pneumonia, after operations, and also for normalization of the nervous or mental state.
A healthy person does not need jogsfocus on how to breathe properly when running. He needs the development in his body of functional reserves, which determine our working capacity. Of particular importance here is the increase in lung capacity, maximum ventilation of the lungs, the training of the inspiration and exhalation force and the duration of possible respiratory retention during exhalation and inspiration. All these indicators are very important for a person and significantly affect the flow of oxygen into our body.
From sports medicine and physiology it is known thatrunning develops really correct economical breathing, that is, in-depth, slow and full. Such breathing is provided by combining diaphragmatic and chest breathing. The question of how to breathe correctly when running should occur only in the first days of classes, in which the optimal mode of exercise and breathing has not yet been worked out. It is enough only during these days to try to breathe necessarily through the nose and less often: exhale for 3-4 steps, inhale 2-3 steps. Already in further studies, strict adherence to the combination of the number of steps and the number of respiratory movements is not required.
Much nicer and more useful to switch to thistime your attention to the beauty of nature and the feeling of muscle training. So, the best breath at running is natural and arbitrary, less often and deeper, mainly through the nose, without forgetting about the need to actively activate the diaphragm. After a few weeks of training, you will not have to think about breathing, and the desired mode will be maintained arbitrarily. If it becomes hard for you to breathe while running, you need to reduce the load and maintain a lower running pace.
Proper breathing during exerciseimproving run helps to increase the reserves of external respiration on average to 8% per year. This is quite good, given that a person after 30 years annually loses one percent of these reserves. For example, if at 30 years spirometry in humans is 3,500 ml (this is the average), then at 45 years old it will be 3000 ml, and at 60 years, only 2000 ml. However, studies show that in old age it is not too late to engage in an increase in the body's reserves and vitality with the help of recreational running. According to the research, only 10% of people have contraindications for running, the other people it is useful and necessary.
