How to breathe better when running

Breathing is essential when running and it is therefore important to learn how to breathe as correctly as possible, so as to improve performance during running sessions.

To do this, there are some simple and effective techniques that should not be underestimated.

and exhale through your mouth.

However, if you notice that at a certain point your breathing becomes labored and you have the feeling that the air introduced by the nose is not enough, the advice is to start breathing with your mouth. The same thing goes for running or running. high intensity sprints. Inhaling and exhaling through the mouth allows more oxygen to enter the circulation and better feed the muscles. In addition, mouth breathing helps relieve tension in the jaw and relax the face and body.

deep, called diaphragmatic, strengthens the muscles that support breathing and allows more air to be introduced into the lungs and to use oxygen more efficiently. It also reduces tension in the shoulders and makes the body naturally more relaxed. Diaphragmatic breathing is very useful even during everyday life.

How to learn how to do it:

lie on your back, concentrate and pay attention to the movements of the rib cage;
inhale through the nose, filling the belly with air;
as the stomach expands, push the diaphragm down and out;
lengthen the exhalations so that they are longer than the inhalations.

Practice performing these steps in sequence, for 5 minutes a day every day, until you acquire the automatisms. The first few times you incorporate this type of breathing into your running sessions it is best to slow down the pace, and then gradually increase it when the use of the diaphragm becomes natural.

Do breathing exercises

Taking the time to focus solely on your breathing helps improve lung function and capacity. The most useful exercises in this regard include:

alternating nostril breathing, known as nadi shodhana;
breathing with lengthening of the ribs;
numbered breath.

Maintain proper posture

To improve your breathing and make running easier, choose a posture that supports healthy, efficient breathing.Then keep your head in line with your spine, making sure it doesn't lean forward or down, and relax your shoulders by bringing them away from your ears, preventing them from hunching forward.

Breathe rhythmically

Breathing in a rhythmic pattern allows you to assimilate more oxygen and subject the body to less stress because less pressure is exerted on the diaphragm. Whenever the foot hits the ground, the hardness of the impact can cause stress to the body. To prevent muscle imbalances, alternate exhalations between the right and left foot.

Breathe in clean air

Proper breathing leads to even more benefits if the air you let into the circulation is clean. If you run outdoors, in an urban area with atmospheric pollution, possibly choose the time of day when traffic is clear. minimum and avoid the busiest roads.

even if you suffer from asthma, and even if you think that running can trigger or increase symptoms, with the right approach, it can improve lung function. Here's how to make breathing more effective for asthma.

Keep an eye on the climate

Some climatic conditions can favor the onset of asthma symptoms, such as cold. In case of particularly hostile situations, it is better to run indoors if possible. If, on the other hand, you decide to go out, it is essential to cover your mouth and nose with a scarf to moisten and warm the air you breathe in. Other triggers of asthma are sudden changes over time, such as a sudden storm on a day of Sun. The idea of running outdoors in the presence of pollen should also be avoided.

Always warm up

Warming up is particularly important if you suffer from asthma because slowly increasing the intensity of physical effort allows the lungs to gradually get used to the effort. In the same way, the cool-down phase is also important, useful for the lungs to return to the state of rest. .