Why do I need a certain breathing technique when I am jogging?
Actually, breathing is a vital process that is unconsciously controlled by the respiratory center in the brain stem. However, by learning a certain breathing technique while jogging or other endurance sports, one can prevent side stings and rapid fatigue. Especially running beginners should learn the correct breathing technique to guarantee an optimal oxygen supply to the muscles and brain when jogging.
Is there a perfect breathing technique for jogging?
Not every runner considers it necessary to maintain a certain breathing technique when jogging. Certainly there is no such thing as the “perfect” breathing technique, after all, every runner differs in terms of physical fitness, lung volume and many other points. Nevertheless, some tips should be observed, because only with an efficient oxygen supply can the muscles work properly and side stings and premature fatigue be prevented.
The correct inhalation supplies the body with oxygen, and by exhaling we get rid of the excess carbon dioxide that is especially produced during exertion. If you want to do everything right when running, you have to pay attention not only to the correct inhalation and exhalation, but also to the depth of the breaths and the breathing frequency. Learning an efficient breathing technique requires practice, but brings many benefits in terms of performance, well-being and recovery. It is therefore worthwhile to familiarize yourself with the tips for efficient breathing techniques.
Tips for better breathing when jogging
Various tips can help to make breathing efficient when jogging. – Deep breaths: When jogging, it is important to use abdominal breathing, also known as diaphragmatic breathing. This involves tensing the diaphragm, enlarging the chest downwards and dilating the lungs.
In contrast to chest breathing, which is fast and shallow, the athlete breathes in and out deeply and can ventilate the lungs optimally. This in turn results in increased oxygen uptake. – Breathe in through the nose: Especially in winter, it is important to breathe in through the nose when jogging.
This humidifies and warms the inhaled air and prevents the bronchi from contracting due to the cold stimulus. The hairs also filter dirt particles and bacteria from the inhaled air. However, the oxygen supply through nasal breathing is often insufficient at particularly high intensity, so that the athlete begins to breathe in through the mouth.
This can be an indication of excessive strain. In order to remain in the aerobic range, one should therefore reduce the speed a little. – Find your personal breathing rate: The most common breathing rate is three steps inhale and three steps exhale.
However, each person’s lung volume is different, and the breathing rate also depends on the walking speed. It is recommended to link breathing to the running rhythm, but every athlete should find out for himself at what frequency breathing is done regularly, deeply and without excessive effort. – Patience: Especially beginners start running training with high ambitions. Conditioning is built up over a longer period of time through regular units – if you get out of breath while running, you should reduce your speed. A good guideline is to be able to talk to a running partner while running.