Guide
1
process of breathing while running in different people varies considerably, so the need to individually select the best option, based on the practice.But there are some general rules which must be adhered to breathe correctly.Before the start of the run to do the breathing workout, during which you can not only easy to prepare for the upcoming test and stretch your muscles.Take a few simple exercises (tilts, squats, twists of the torso), the inhale when the chest is compressed, and exhale - when expanding.If you do stretching exercises, you need to exhale at the end.
2
While running, make sure your breath, trying to understand how you are breathing the chest department.Most runners involve mostly the upper part of the chest - at high speeds show how heaving chest.Try to breathe, "belly" or using the diaphragm, pre-work-out to run.We need a little inspiration when to inflate the abdomen, until the lungs are filled with air.To begin to apply this way of breathing while running is necessary gradually.
3
Try to ensure that in one breath and in one breath you did three or four steps, as a last resort when there is no air, two steps.The main thing - to breathe rhythmically at regular intervals.Try to breathe calmly, with a focus on the exhale.If you are still difficult to keep the right rhythm, practice to watch him when walking, as well as reduce the running speed.To test yourself, try to talk while running - if there are no problems, then you are moving at the right pace.
4
Remember to breathe while running only need a nose - especially outdoors.You can often hear the advice to breathe and exhale through your mouth, but it not only contributes to the fact that the runner starts to choke, but also highly polluting tonsils, lungs and trachea, which fall in the dust and dirt, as well as supercooled airways.If you breathe through the mouth while running, when it's cool, you can get a cold or other infectious diseases.