Running is one of the best and most effective cardio workouts. However, with it, you need to breathe sufficiently to be able to last longer with an accelerated heart rate. If you don't manage to breathe properly and take in enough кислород, you will get tired quickly, you will be out of breath and you will not be able to complete your workout.
Breathing while running is of great importance not only for endurance. It depends on how much oxygen will be delivered to the muscles and tissues so that they work normally at these high revolutions.
The point of running is to speed up your heart rate, and along with it to learn breathing. But if you don't breathe properly, you won't be able to last even 15 minutes. For your workout to be full and effective, it needs to be longer.
According to the International Journal of Kinesiology and Sports Science, breathing through the nose is more effective than breathing through the mouth during running, says he althdigest.com. That's because breathing through your nose can help calm your pulsa without lowering it.
It will remain accelerated and this will speed up your metabolism, but without slowing down your breathing and taking in enough oxygen to nourish your muscles and tissues. Breathing through the nose leads to improved training results.
The American Lung Association believes that rhythmic breathing is the best way to control your breathing during running and intense exercise. If you try to breathe at regular intervals in sync with the steps you take while running, it will make breathing easier, improve endurance and results, make the training more fulfilling.
Rhythmic breathing also helps to avoid spasms, cramps in the muscles, diaphragm and spleen area, various types of discomfort.
Belly breathing or diaphragm breathing is another great way to control your breathing while running and get the most out of your workout. Belly breathing expands the stomach, thus the body receives enough oxygen without getting out of breath.
This breathing method is used by athletes, singers, actors and stage performers as it increases lung capacity and helps avoid shortness of breath.