How to breathe to run without getting out of breath?

Caution : You must consult your doctor for your health. This page presents only a personal and alternative point of view which should not be considered as an attempt to prescribe medicine.

Breathing is most natural for a man.

She's almost thoughtless to most people.

However, in certain situations, such as a race, you will need to control it in order to guide your efforts and not to run out of steam.

How can you control your breathing so that you can enjoy your run and not get out of breath?

Choosing the right breathing technique

During physical activities, especially running, breathing plays an important role.

It allows you to manage physical efforts and not suffer from it.

The main inconveniences of a race where you breathe poorly are shortness of breath and the sidelight.

The latter occurs when the liver can no longer release energy due to a lack of oxygen.

To avoid feeling bad and enjoy a pleasant race, you must know how to bring oxygen to the body and effectively reject excess carbon dioxide.

A bad habit for beginners is to breathe through their mouths, which increases the risk of shortness of breath.

Indeed, when you inhale through your mouth, you inhale dust, you dry your throat, but above all you hyperventilate, which lowers your CO2 level.

Hyperventilation therefore creates shortness of breath even when it seems like you are breathing more air.

It is better to inhale through the nose which contains hairs used to filter the air.

Then breathe out through your mouth if you want, but the inspiration should be nasal.

Besides, the exhalation can be done through the nose too, but it is recommended to find a good rhythm of inspiration through the nose and exhalation through the mouth in order to facilitate the circulation of oxygen, especially if the physical exertion is intense.

For example, you can decide to inhale once and exhale twice or to inhale twice and exhale twice as well.

It's up to you to find the rhythm that suits you.

Knowing how to cut your sports training

Knowing how to breathe using the nose and mouth at the right pace is not enough to avoid shortness of breath when you are running.

It is also essential to know how to cut your training to be able to bring oxygen to your muscles.

The faster you run, the more you need to increase your breathing rate.

So, in order to find the right rhythm, it is essential to cut out your training.

Already, you have to go through the warm-up.

In addition to allowing your muscles to take the right temperature, this preparation phase will allow you to get your body used to the effort that will follow.

The more it intensifies, the more oxygen your body will ask for.

This will cause your respiratory system to increase the rhythm of inhales and exhales.

This will cause you to have to take more breaths of air to meet your body's oxygen demand.

After the warm-up, then move on to a second, more regular and sustained phase.

During this phase, you can also do some interval exercises, being careful not to let your breath run wild.

Most importantly, finish your workout with a cool-down session.

A slow walk will be ideal to let your breathing calm down as well as your heart rate.

Is it recommended to speak while running?

Running is even more interesting when done in pairs.

Being with another person allows you to support the effort and not pay attention to the pain.

This allows you in most cases to take your session even further.

However, this practice may cause you to chat with your running companion.

What might seem disadvantageous at first glance is not really so, since the discussion will be an opportunity for you to check if your breathing is adapted to your effort.

In fact, talking will require you to increase your oxygenation capacity.

You will then be able to identify 4 levels of effort:

• the chatting rhythm: it allows you to easily have a conversation while you run
• the so-called question / answer rhythm: it sets in once your run picks up speed. At this point, you make short questions and answer in few words
• the silent rhythm: you will find it difficult to hold a conversation without disturbing your breathing
• the rapid breathing rate: you get closer to your maximum pace and concentrate all your breathing efforts on the run.

So by talking, you can get an indication of how much effort you are putting in.

This will then allow you to define whether you need to speed up your running pace or rather to decelerate.

NOTE: with time and experience, I no longer recommend discussing while running in order to maintain maximum CO2 levels in the body (this has the effect of boosting cell metabolism).

Otherwise, to run without getting out of breath, nothing better than to train your breath well in advance with techniques like intermittent breathing;)

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