More and more people decide to have a healthy life, and one of the first steps, along with a good diet, is to start running or playing sports. Every day, we can observe hundreds of people who invade our cities’ main streets and avenues in search of an excellent physical shape.
Many of us are attracted by that admirable desire for physical improvement and join in athletic practice; however, the first day we go out for a run, not even 10 minutes pass, and we already take our lungs out through our mouths.
Breathing is an essential mechanism to run without getting tired or, at least, to get less tired. Although it is something that we learn instinctively and that we do without thinking, breathing well is not that easy. That’s why at FastlyHealwe explain how to live while running to avoid getting tired.
Where do you have to take the air?
Better by mouth
If you are one of those who take two steps in a row and are already short of breath, it is probably that you are not doing something right with your breathing. Do you always have the same doubts about taking the air through your nose? By mouth? Take it by the nose and drop it through the mouth? Next, we will explain how you have to breathe while running to tire yourself less and further.
Oxygen is an essential element for the internal chemical processes of the body, such as combustion, which is what makes our body release the energy necessary to practice exercise. Therefore, when you go out for a run, it is highly recommended to do it in an oxygen-laden place, such as a park or at sea level.
Although logic can tell us that we must take the air through the nose and expel it through the mouth, it is enough to run for a while to realize that we do not take in enough air. The more you run, the more oxygen you will need to satisfy the needs of your muscles, and much more air enters through the mouth than through the nose. Therefore, the best way to take in the air, unless the effort is minimal, is to breathe through your mouth.
In winter too
We know that you have to take the air through your mouth, but what about winter? , again logic can lead us to believe that the best thing is to breathe through the nose since in a cold environment and with low temperatures, we could damage the throat if we breathe through the mouth. In contrast, the nose can act as a filter and heat the air before sending it to the lungs—a cold environment with low temperatures. The truth is that the air would get hotter, but the supply of oxygen that your body would receive would be insufficient.
It is much better to take the air through your mouth and alleviate the effects of the cold by wrapping up warmly with a scarf or neck warmer than not breathing through your nose, preventing your muscles from receiving the necessary supply of oxygen.
How often to breathe
Apart from which way the air must enter, another essential aspect is how it does it. Good breathing should be done in sips, taking small doses of air, otherwise, with long inspirations and large puffs, the physical process is much longer, and small apneas can be caused.
But how fast should it be done? The answer is not unique because that will depend on the person and the speed and pace of the race they take. Below we will explain the most appropriate breathing rhythms for each type of race.
When doing quiet exits without much difficulty, a 3: 3 rhythm is usually carried out, which means that every three steps, there should be a breathing phase, three steps to inhale, and three steps to exhale. Since they are not incredible speeds or effort, you can already provide your body with the necessary oxygen to perform well and tire as little as possible with this rhythm. However, the main reason for good breathing is that the runner is comfortable; therefore, if you are not feeling well and you think you need more oxygen, you can increase the pace to 2: 2, one breathing phase every two steps.
When you are running at a higher pace, you should increase the frequency of breaths. In general, 2: 2, inhaling in two steps and exhaling in two phases, is the optimal frequency for these workouts.
High beats and racing
Much more oxygen is required in races or hard and fast training, so the breathing rate must be adapted to that physiological need. Trained runners, with practice, use the 2: 2 frequency also at that rate; however, it may be that in moments of fatigue or in runners not so used to vary to a 1: 2 breath, inhale in one step and exhale in two, or 2: 1, inhale in two stages and exhale in one . Over time, each one gets used to the frequency that suits them best and suits them best, so you should choose the one that makes you feel more comfortable during the course.
Breathe to avoid flatus
Flatus often appears due to lousy breathing; this deficient air intake can contract the diaphragm, causing that characteristic pain. Although the body mechanisms that cause this annoying pain are not yet fully understood, we can give you some tips to have a good breath to avoid its appearance:
To avoid flatus
- First of all, to avoid flatus, it is necessary to have good digestive health and prevent heartburn or inflammation of the intestine. A good diet is the best way to take care of your intestinal health.
- Avoid running out of oxygen; take in the air before running out of oxygen when breathing.
- Do not go for a run until you have digested; wait about 2 or 3 hours after eating. To be sure if you do it right, at FastlyHealwe discover the best time to exercise and the foods you should eat before going out to train.
- When you’re running and thirsty, don’t drink in large gulps but small sips.
How to get rid of your flatus
- If flatus appears, slow down without stopping.
- Press the area where it hurts with your fingers.
- Take deeper breaths, drawing the air out with the diaphragm.
- If you do it well, the chest should not swell but the lower abdomen.
- Each runner has their little tricks to relieve flatus, one of which is very common among professionals is to scream very loudly, emptying all the air from the lungs and releasing the diaphragm.
In the following FastlyHealarticle, you will find everything you need to know about flatus and tips to avoid it.
This article is merely informative; at FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.
If you want to read more articles similar to How to breathe while running so as not to get tired, we recommend that you enter our Physical Activity category.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.