There is no better activity than running. Whatever sport you might choose to do, there will always be some form of cardio exercise to boost your stamina and improve your general wellbeing. When you run, you move all of your muscles, strengthen your lung cores and in that way help oxygen get all through your body.
However, there are times when we just can’t seem to bring the oxygen balance in our system while running. This happens when you start running at a faster pace and don’t inhale carbon dioxide properly through breathing. Besides that issue, here are other breathing reasons that can set your mind away from running and how to solve them.
Proper stretching
Before you head out to your regular run, you certainly have to warm up. Getting out of breath will most surely occur much sooner unless you warm up and stretch beforehand. Doing mild but effective warming up exercises is of utmost importance before you go running. The same rule applies for stretching after the finished run.
To get your breathing at a normal pace while running, a few stretching exercises will undoubtedly help. First, spread your legs, raise your hands upwards and inhale deeply, then exhale as you release the hands downwards. Do this minimum exercise 10 times. Then, do a squat and spread your knees with your elbows and strengthen your back. In that posture do a serious of 10 deep inhales and exhales. After that, walk slowly for a minute, and then start running. You will be able to breathe much better.
Focus on the speed
One of the reasons for difficult breathing is the tempo of your running. Believe it or not, even those veterans, people who have been running almost whole their lives, have troubles with breathing if they don’t run at appropriate speed. Tempo is vital to quality breathing. The moment when you notice a shortness of breath as you run, immediately stop, walk for a few minutes and then continue. The higher the intensity and faster the pace, the risk of losing breath is more probable. You will get the best results when you run actively for 15 minutes, then walk for 5 minutes at a slower pace and focusing on breathing at even rhythm, and then do another 15-minute run. Or, do a high-intensity 10-minute sprint, then stop and stretch, walk for 5 minutes, and then run for only 2 minutes at a lower speed.
Physical obstacles
The respiratory system has to function without trouble if you strive to do normal running. If you start coughing, wheezing and experience chest pain, then you might have suffered exercised induced asthma. This respiratory issue disables the runner to catch his breath, and for that reason, you have to consult your doctor before doing excessive running. If you have done a nose job surgery, you will be able to breathe normally without a doubt, however, long and high-intensity running is not advised in for a few months. Nasal cartilages are elastic, as experts from Panthea Clinics say, so you can recover fast, but you should resume any activity 10 days after the surgery. The real breathing downturns are when you suffer some pulmonary disease. Chronic bronchitis, emphysema, chronic asthmatic bronchitis will always have trouble breathing whatever sporting activity they might do. People who are suffering from any of these diseases must consult their physician before running.
People with chronic bronchitis, emphysema, chronic asthmatic bronchitis will always have trouble breathing whatever sporting activity they might do. People who are suffering from any of these diseases must consult their physician before running.
Breathing fallacies
Number one breathing misconception is that you need to breathe through your nose. Even though that is a common process, when you’re engaging in demanding physical activity such as running, that is really not advisable. The idea to breath only through your nose is as foolish as it sounds. The most effective way would be to inhale through your nose and exhale through your mouth. In that way, you would have an easy flow to your lungs. Even breathing solely on your mouth is better than through the nose. What is more, you would find it difficult to breathe through your nose. Another fallacy is that you mustn’t drink water as you run because it will implement the breathing. False again. Taking a few sips along the running lane will do you good.
Breathing methods
One of the most productive breathing techniques is establishing the perfect rhythm. You can try inhaling for two-foot strikes and exhaling for two-foot strikes. That is how you can work to get your breathing rhythm in sync with your strides. However, this can be altered and it might function differently for every single person. Then, always try to breathe through your abdomen. This requires some previous exercise at home in order not to end up breathing from your chest. Lie down on the floor, as you breath watch closely both your chest and abdomen and practice breathing from your abdomen.
Establishing perfect synchronization will enable you to run much powerfully. If in doubt how to breathe, always stop, deeply inhale and continue.