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Did you know running requires proper breathing technique? Yes, with the right breathing technique you will get the maximum benefit from this one sport. So, not only tired and sweaty, but running can be an exercise that helps maintain maximum body fitness. The following is a review of which breathing techniques when running should be used.
Breathing techniques during proper running
If you are accustomed to breathing through your nose and exhaling through your mouth when running, it's best to change from now on. Although this breathing technique is highly recommended in yoga and some martial arts, it is not for running. Yes, they are, but this breathing technique is not the best and is recommended for high-intensity aerobic exercise such as running.
Instead, you have to breathe through your mouth and nose while running at the same time. This is because muscles need oxygen to continue working properly. Breathing through your nose is not enough to provide the body with the oxygen it needs. You need mouth breathing as well to take in more needed oxygen.
Exhale maximally, not half-hearted so that more carbon dioxide will be released. This will help you to take a deeper breath. By using proper breathing techniques while running, you won't be easily out of breath and gasping for breath.
Use the abdominal breathing technique
When running, try to use abdominal or diaphragmatic breathing techniques, not from your chest. Belly breathing makes you take in more air than chest breathing. The chest breathing technique can actually make you start feeling like you're choking because you aren't getting enough air.
According to John Henwood, a running coach in New York, abdominal breathing allows you to breathe more deeply. This in turn will allow your body to relax and focus while running.
If you are still struggling and don't really understand the abdominal breathing technique, try practicing it before running. It's easy, lie down with your supine position. Position yourself relaxedly with your shoulders flat on the floor or mattress. When you breathe in, let the stomach rise and when you exhale let the stomach go down.
Then in a standing state, you can practice it while standing up straight. Make sure your posture is straight with your shoulders straight and not slouching forward. The position of the head should also be parallel to the body, not leaning too much forward. This is because you will not be able to take deep breaths if your body is bent over.
Next, inhale through your nose and feel your belly expand upward. Then, exhale through your mouth with your stomach back flat or down. To make it easier, you can try this technique by placing your hands on your stomach. Then feel the up and down movement.
When the stomach is expanding, it means that the diaphragm is moving downward to make room for the lungs to fill up with oxygen. Later when you run, take a breath from your mouth and nose at the same time to get more oxygen intake. If you are able to do it in a still state, try to practice it slowly while running and feel the difference.
To make it easier, when starting out try running at a pace that makes it easy for you to breathe. Then, use the "speech test" to see if you stepped in the right way. You need to be able to speak the full sentence without panting. The point is, don't push yourself. Slow down your running or walking if you start to feel out of breath.
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