Breathing also needs to be learned

In addition to posture, breathing also plays an elementary role when running. Although breathing is subject to the human respiratory reflex, i.e. it occurs unconsciously and automatically, performance can nevertheless be positively influenced by breathing if it is made conscious. For example, the performance of long-distance runners* is determined to a large extent by their ability to absorb oxygen.

A lack of oxygen in the muscles leads to increased lactate formation, which results in a drop in performance. In order to optimize performance through breathing, it is therefore advisable to integrate regular breathing exercises into the training plan, as well as strength training and endurance runs. Breathing training – especially through conscious, deep exhalation – can increase the maximum oxygen intake capacity (VO2max for short), so that the body has more oxygen available to it when running.

This raises the threshold to anaerobic metabolism and the well supplied muscles can work longer and faster. To be able to breathe in as deeply as possible, you must first exhale completely. This is mainly made possible by deep diaphragmatic breathing (abdominal breathing), in which both the upper and lower part of the lungs are flooded with air. While shallow breathing in the chest prevents a complete exchange of air in the lungs, the air inhaled with diaphragmatic breathing also reaches the lower regions of the lungs, where it remains longer and thus leads to an increase in oxygen uptake.

Find the right training pace

It is not always easy to find the right training speed, especially for beginners*. Frequently, one starts too fast, which demands too much from the still untrained organism and can lead to a quick exhaustion.The hoped-for success does not materialize and the desire to run disappears. Even if you run slowly, you do a lot for your health: even a moderate speed is a good training for the cardiovascular system.

Slow running stabilizes the passive musculoskeletal system, improves blood circulation and increases the oxygen storage in the muscles. The immune system is also strengthened. If you don’t overdo it with the pace, you also have the advantage that the regeneration period is shortened and you are fit again more quickly.

However, anyone who does not feel well after running and has to fight with aching muscles has done too much of a good thing. An important rule of thumb says that the running speed is correct and healthy when it is still possible to have a conversation without getting out of breath. Those who train alone can also consult a heart rate monitor to determine the optimal running pace. At the end of the training run, it is also not advisable to stop abruptly. Instead, the last five to ten minutes of the run should be done at a very slow pace and run out.