Many have heard about the principle that you should keep the speed of your wellness run taking into account free and uncomplicated nasal breathing. It is very easy to determine how to breathe while running. It is necessary to slow down if there is not enough air, but try not to switch to breathing through the mouth, since the need for this arises from excessive oxygen starvation of the body.
However, you can do this for a few seconds or even several minutes when running along a reservoir or through a forest. This is useful and will provide greater penetration into the lungs from the riverine and forest air of negative ions. The main thing in answering the question of how to breathe while running - breathing while running should be natural. In no case can you focus on the "right" rhythmic breathing, it will hurt and create some kind of artificial running.
This adversely affects the relaxation and perfect relaxation of the runner, which is the main requirement for proper health running. Therefore, do not think about how to breathe properly while running and choose an arbitrary breathing rhythm for yourself. Artificial regulation by adjusting breathing to the rhythm of running can only be used for medicinal purposes like breathing exercises. This is practiced in bronchial asthma, after pneumonia, after surgery, as well as to normalize the nervous or mental state.
A healthy person on jogging does not need to focus on how to breathe properly while running. He needs the development in his body of functional reserves that determine our performance. Of particular importance in this case is an increase in lung capacity, maximum ventilation of the lungs, training of inspiratory and expiratory forces and the duration of a possible delay in breathing on exhalation and on inspiration. All these indicators are very important for humans and significantly affect the flow of oxygen into our body.
From sports medicine and physiology it is known that running develops truly 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 while running should arise only in the first days of training, in which the optimal load and breathing regimen has not yet been developed. It is enough only these days to try to breathe through the nose and less often: exhale by 3-4 steps, inhale by 2-3 steps. Already in further studies, strict adherence to the number of steps and the number of respiratory movements is not required.
It is much more pleasant and useful to switch your attention at this time to the beauty of nature and the feeling of muscle training. So, the best breathing when running is natural and voluntary, less often and deeper, mainly through the nose, not forgetting the need to actively turn on the diaphragm. After several weeks of training, you will not have to think about breathing, and the desired mode will be supported arbitrarily. If you find it difficult to breathe while running, you need to reduce the load and maintain a lower pace of running.
Proper breathing during jogging helps increase external breathing reserves by an average of 8% per year. This is not bad at all, considering that a person after 30 years of age loses one percent of these reserves. For example, if at 30 years of age spirometry in a person is 3500 ml (this is an average indicator), then at 45 years old it will already be 3000 ml, and at 60 years old it will be only 2000 ml. However, studies show that in old age it is not too late to deal with the increase of body reserves and vitality with the help of health running. According to studies, only 10% of people have contraindications for running, other people it is useful and necessary.