There are more and more people who decide to have a healthy life and one of the first steps, along with a good diet, is to start running or playing some sport. Every day we can observe hundreds of people who invade the main streets and avenues of our cities in search of a good physical form.
We are also many who, attracted by that admirable desire for physical improvement, join in the athletic practice, however, on the first day that we go running, do not spend 10 minutes and we already draw the lungs through the Mouth.
Breathing is an essential mechanism to run without getting tired or, at least, to tire less. Although it is something that we learn instinctively and we do without thinking, breathing well is not so simple. That’s why in Green Health Tips we explain how to breathe while running to not get tired .
Where to take the air
Better by the mouth
If you are one of those who take two steps in a row and they are short of air is probably something is not doing well with your breathing. When you start to run, you always have the same doubts about how to take the air, through the nose? By mouth To take it by the nose and release it by the mouth? then we will explain how you have to breathe while you run so you can get tired less and go further.
Oxygen is an essential element for the internal chemical processes of the body, such as combustion, which is what releases our body the energy needed to exercise. That is why when you go to run, it is highly recommended to do it in a place loaded with oxygen , like a park or at sea level.
Although logic can tell us to take the air through the nose and expel it through the mouth, just run for a while to realize that we do not take enough air. The more you run the more oxygen you will need to meet the needs of your muscles and the more air comes through the mouth than the nose, so the best way to take the air , unless the effort is minimal, is mouth breathing .
In winter too
Now we know that we must take the air by mouth but in the winter? , again logic can make us believe that it is better to breathe through the nose because in a cold environment and with low temperatures we could damage our throat if we breathe through the mouth, while the nose can act as a filter and heat the air before sending to the lungs. a cold environment and low temperatures. The truth is that the air would warm more, but the oxygen supply that your body would receive would be insufficient.
It is much better to take the air by mouth and alleviate the effects of the cold wrapping well with a scarf or a neck panties that do not breathe through the nose, preventing your muscles receive the necessary oxygen supply.
How often do you breathe
Apart from the way air must enter, another basic aspect is the way it does. A good breath should be sipped , taking small doses of air, otherwise, with long breaths and large puffs, the physical process is much longer and can lead to small apneas.
But, with what pace should it be done? the answer is not unique, because that will depend on the person and the speed and pace of career that leads. Next we will explain the rhythms of breathing more suitable for each type of race.
When doing quiet exits and without much difficulty, a 3: 3 rhythm is usually carried out, which means that every three steps there must be a breathing phase, three steps to inhale and three steps to exhale . Since they are not great speeds or effort, with this rhythm you can already give your body the oxygen it needs to be able to perform well and get tired as little as possible. However, the main reason for good breathing is that the runner is comfortable, so if you do not feel well and think you need more oxygen you can increase the pace to 2: 2, a breathing phase every two steps.
When you are running at a higher rate you must raise the frequency of breaths. Usually 2: 2, inhaling in two steps and exhaling in two steps , is the optimal frequency for this type of workouts.
High rhythms and races
In races or in hard and fast workouts, much more oxygen is required, so the respiration frequency should adapt to that physiological need. Trained runners, with practice, use the 2: 2 frequency also at that rate, however it may be that in times of fatigue or in not so accustomed runners they vary to a 1: 2 breath, inhale in one step and exhale in two , or 2: 1, inhale in two steps and exhale in one . Over time everyone gets used to the frequency that suits them best and feels better, so you should choose the one that makes you feel more comfortable during the course.
Breathing to avoid flatus
Most of the time the flatus appears due to bad breath, this intake of deficient air can get to contract the diaphragm causing that characteristic pain. Although the body mechanisms that make this annoying pain appear are still not well known, we can give you some tips to have a good breath to avoid its appearance:
To avoid flatus
- First of all, to avoid flatus it is necessary to have a good digestive health and to avoid the acidity or inflammation of the intestine. A good diet is the best way to take care of your intestinal health.
- When breathing, avoid running out of oxygen , take in air before you lack oxygen.
- Do not go running until you’ve done the digestion, wait about 2 or 3 hours after eating . To make sure you do it right, in Green Health Tips we find the best time to exercise and the food you should eat before going to work.
- When you are running and thirsty, do not drink big drinks but with small sips.
How to get rid of flatus
- If flatus appears low the race pace without stopping in the dry.
- Press the area where you hurt with your fingers.
- Take deeper inspirations , drawing the air with the diaphragm.
- If you do well, you should not swell the chest but the lower abdomen.
- Each runner has his little tricks to relieve flatus, one of the most widespread among professionals is to scream very loudly, emptying all the air from the lungs and releasing the diaphragm.
In the following Green Health Tips article you will find everything you need to know about flatus and tips to avoid it.
This article is for information only, in Green Health Tips we have no power to prescribe medical treatments or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.
If you want to read more similar articles How to breathe while running so as not to tire , we recommend you to enter our Physical Activity category.