Many people who want to start running or are running for a long time often get fatigue too early than their body is capable of. There might be a number of reasons for that but the most important one is improper breathing. Breathing properly will allow to get more endurance thereby enabling you to complete the Run quite quickly and comfortably. Given below are the ways to practice the proper breathing process while Running.
Am I breathing the right way?
While you’re running, your body needs much more oxygen than normal quantity in order to make you efficient and perform better. But breathing normally through nostrils is not a solution. Breathing is a vigorous activity so the amount of oxygen must be greater and that can only be achieved if you’re breathing from your mouth as well as your nostrils. Breathing through nostrils makes you slower and won’t get you further.
Rhythmic breathing:
The key to winning any Race If you run daily or a marathon runner, breathing the right way will help you avoid many heart and lungs injury. Following the right rhythmic pattern is as important as a healthy diet. There is different rhythmic pattern depending on how fast or slow you’re running. There are many rhythmic patterns depending on the type of your running. Like a 2:2 pattern means that you move two steps while inhaling and another two steps while exhaling.
Breathing pattern for Beginners and Intermediates:
Usually, for easy runs and daily jogs, the most suitable breathing pattern is 3:3 or 2:2. In 3:3 rhythm you take three steps alternatively with (one with left, one right and one left) while inhaling. It should be used during warm up’s and easy running and for beginners. While 2:2 rhythmic pattern is the most comfortable and easy to follow, if you are running at a low speed then you should use the 2:2 pattern that is two steps while inhaling and two steps while exhaling. It’s suitable for tempo and marathon runs.
For Hardcore and fast-paced runs:
In scenarios where you have to run very fast either in races or other another exercise, you can use the 1:2 or 2:1 rhythmic pattern. In either of them, you generally take one step while inhaling and two steps exhale. This will prove to be very helpful in long run races and marathons.