How to improve your running training with proper breathing

Posted on fitness

How to improve your running training with the right breathing

Do your lungs feel heavy like lead? Are you also tired of the unpleasant stinging of running? Here you can find out how proper breathing improves your running training and how to use it.

For running training, we should build muscle — this is not only important for our legs, ankles and core of the body, but also for our breathing (yes, we can also train our muscles for this area). But what does “breathe properly” mean? Through your nose or mouth? Abdominal or chest breathing? There is a lot of information on the Internet on how to optimize your running style. It's not just about diaphragmatic breathing — running involves a lot more muscles than you think.

Muscles need oxygen during running training That is essential. There are many different breathing techniques that you can use for a longer, more intensive run. For perfect running results, you need to understand what's happening in your body first — that's why we've put together a few techniques you should try the next time you tie your running shoes and get ready for an endurance workout.

Before the run

Remember Pavarotti's classic opera pose! This gives you the perfect posture to lift your chest, which is ideal for a good running style. Stand up straight with your feet together, activate your glutes. Breathe in and raise your arms up until they are parallel to the floor (hands at shoulder height).

Your breaths should be slow and at a regular rhythm, moving only your arms as you exhale and keep your body still. Breathe in and out ten times. Then bring your arms upwards and your palms together.

During running training

The most common form of breathing while running is chest breathing — unfortunately, this breathing technique is also the weakest. The oxygen uptake is minimal and you cannot fully expand your lungs to expel carbon dioxide.

Have you ever experienced an unpleasant stinging sensation while running? The reason could be chest breathing. During your next endurance workout, you should use diaphragmatic breathing. This allows your stomach to expand and contract and air comes in and out through the lungs. Avoid a superficial breath “technique” and try out the following breathing rhythms for deep breathing during your next run:

Breathing technique for running training

Your breathing depends on the intensity of the run. If you jog more slowly, breathe in for three steps and exhale during the next three steps. If you increase your speed, do the same with just two steps. If you want to sprint and run at maximum speed, the 1:1 breathing rhythm is the most effective.

In general, you should inhale longer when you get your feet on the ground, as your diaphragm and other muscles contract to stabilize the core of your body. This allows you to injure yourself less easily when rolling with your foot.

You can easily train this breathing technique by doing the following exercise while lying on your back:

• Lie on your back, knees hip-width apart, feet flat on the floor.
• Hands rest on your stomach, inhale and exhale through your stomach.
• Breathe in through your nose and mouth, counting to 3 and then exhale again — count to three as well.
• Focus on the rhythm of your breathing and make sure it's steady.
• When you get used to this 3:3 breathing technique, you can alternately touch the ground with your feet and imitate running steps.

Posted on fitness