RUNNING FOR BEGINNERS: BREATHING TECHNIQUES FOR RUNNING

RUNNING FOR BEGINNERS: BREATHING TECHNIQUES FOR RUNNING
Many beginner runners quickly find themselves out of breath while jogging.

For Two Reasons:
✔Their pace is too fast
✔ Inefficient breathing

How to breathe properly while running to improve the performance.

While running you should use deep belly breathing (or diaphragmatic breathing) as it’s better for efficient and maximal oxygen uptake (VO2 max) than shallow chest breathing.
In shallow breathing .
The air you breathe in only remains in the lungs for a short time, preventing a complete exchange of air. Reducing the amount of oxygen you take in. Poor breathing technique is often the reason why people get the dreaded side stitch while running.

Deep belly breathing, on the other hand, is much more Efficient when Running because it uses the entire capacity of the lungs.
The air you breathe in travels down to the lower portion of your lungs, stays there longer. This increases your oxygen uptake.

PRACTICE DEEP BELLY BREATHING

1. Lie down on the floor or on your sofa and place your hands or a light book on your stomach.

2. Breathe in and out deeply and consciously. You should be able to clearly see the book rise when you breathe in and fall as you breathe out.

3. Focus on trying to exhale all the air out of your lungs. With a little practice, belly breathing will become automatic and feel completely natural.

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