Motors i Sports Sports Mollerussa Lleida

Do you know how to breathe well when you run?

Article in Runner's World

13/02/2015

Do you know how to breathe well when you run?

Breathing is the most important for a runner. We explain and advise on how to ventilate career.


¿Sabes bien cuando run breathe?

Corridor is like breathing to eat. If you can not feed 'the muscles with oxygen or can not run very fast or very far reaching. Full effort into your body demands more oxygen than at rest and lungs are the organs responsible for a gas exchange is vital to stay with oxygen and give off carbon dioxide. Thanks to this seemingly simple operation, according to the level of training, could run for many hours straight or at amazing speed.

Ventilate properly while you are striving race or training is essential for many reasons, among the most important survival, pleasure and performance. And the most common mistake in the first occasions on which to run a test that is going to last laps with breathing. The reason? Opt for a rate much higher than you, that you have to stop generating a 'zero as The end result is usually a total frustration aspiring runner. You understand therefore that at least initially, to master your breathing is something essential for progress as you go running and go as loving this great sport.

So, running at a pace that allows you to breathe some slack become fundamental premise. If you get it, you're running too fast and the solution is to lower your running speed. Just do not forget that if you're not done much running is more likely to happen some time to master the art of breathing in a coordinated way, the experience will do the rest. Be aware that not only the art of running based on the movement of our legs but is fully for total domination of our respiratory system that will enjoy it more and worry less.

Surely those who have been at some time suffered the consequences of breathing uncoordinated manner, thus encouraging a typical abdominal pain that often accompanies this. We talked then flat?

If the diaphragm tissue musculotendinós charge contract to supply oxygen is less tense, have, with bad consequences that problems when running involves proper breathing. Typically, the onset of dreaded flat linked to poor breathing. It's simple: if the muscles and tendons of the diaphragm are tense due to insufficient oxygen arrival generated a poor breathing will not help the recovery of the diaphragm. In this sense usually generate dolorcito intercostal -flato- known that you follow each feeding breathing poorly. If you can not relax and breathe properly and it will recover the diaphragm that will continue stuck in a vicious circle very unproductive.

How can I breathe better?

The first thing to try to do better is to stop breathing stress aside. Surely more than once, and it must have been in the race, have you noticed how tense when there is no way to treat a profitably. There are people who even when they are attacked by a very stressful literally drown. You can imagine how it must have contracted for its poor diaphragm. Therefore, your oxygen supply is restored as soon as you regain your strength and athlete passes the total relaxation of the muscle in question. But breathe properly while running is something that happens through practice and experience. So much so that in the end if you ask a broker with many kilometers in the legs will tell you that do not know exactly how to breathe, which is an action that has already made her unconscious and not force anything, just comes out and ready. However, notes that there are four breaths:

Abdominal By taking air trying to inflate your abdomen, not your chest. This will have to do it slowly because the diaphragm and lower smoothly and will give you a gentle abdominal massage. After expels air also very slow. To get optimum oxygen breathing, relax and lower your pulse down surprisingly.

Thoracic: This is only used for breathing function throughout the day, even when running. Your lungs inflate while the chest rises. Unlike the above, you will notice a clear resistance to the air intake reason you will not get as much volume of oxygen, more reps need to provide the same amount. Its implementation will therefore increase your heart rate.

Clavicular Is less efficient described so far and she just get air at the top of your lungs. Interestingly it is at times more oxygen we need, when we are tired or tense stream, usually when the stretch. With her ventilarás insufficiently your lungs so you'll need all the numbers to break the sync between your breathing and heart rate, filling an excess of carbon dioxide. If you keep in time could become disadvantages tired even before losing psychomotor.

Full: If you manage to unify the previous three breaths will be doing a full breath and therefore have managed to fill up the lungs and leave them empty of everything. The closest to this as possible is the best abdominal breathing, being the most deficient clavicular breathing and chest mediocre.

If due to oxygen can keep us alive and move and run our taste, imagine if we could harness the huge lung capacity with which we are endowed. Be aware that breathe well is vital to our health, performance, and energy is a vital thing to keep in mind.

And I do like to run?

This is the big question, what is the best way to breathe while I run? As mentioned, when we breathe properly in the race is something that is often done unconsciously and innate. If we go to a sustainable pace for us surely breathe without realizing it, without being aware of it. Do you know someone who is capable of being whole duration of their training and paying attention to breathe? If your rhythm is stressful for you probably will not have this need. The most common when breathing is in full effort to breathe through the nose and is expelled through the mouth, so that the air is filtered between. It is true that when the pace intensifies very end tends to inhale and exhale through the mouth only, and that this situation is more difficult than the nose grant us the oxygen we need.

Perhaps the really important when it aired in the race is not to take on and pulls the air we breathe but the pace. This should be comfortable and easy and consistent speed and our feelings. In this regard the most common is to use three types of respiratory rhythms:

one-one: to breathe through the nose once and let it go once in the mouth. Breathing is used when we run a steady pace, even below.

two two: take two so the air through the mouth and let go the same way. This is the way we breathe when fueling our pace and therefore need more oxygen.

a mouth-a mouth is when we are doing a submaximal or maximum, which are fully touching the anaerobic threshold and seek to approach our maximum heart rate. In this situation the nose usually not so much whether to use catch and expel air through the mouth is the most effective.

Now that we are in times of cold, the most sensible recommendation would try to grab the air through the nose and enters warmer and protect larynx and lungs, so long as you are involved in a shooting rhythm soft or medium. If you play demanding series, you will not choice but to open the mouth of the channel numbers because you go!

The importance of lung capacity

Much has been written about the decisive is the ability to have our lungs when help their performance. Data as 8 liters had great cyclist Miguel Indurain, doubling that of a normal person could hinted that lung capacity and performance are directly proportional, that is not all. Serve as an example the 5.5-liter holds great Kilian Jornet, there is no doubt that it is an example of high performance athletic world has only a little more lung capacity than a normal person.

Thus, we can not make our lungs gain more capacity but retrain our breath to make it more efficient, rapid and harmonious in extreme moments. This would exercise their respiratory muscles to gain thoracic mobility.


Article published in Runners Logo the 11/02/2015 - Ezequiel Verdú Bellido / Photo: Jorge Zaragoza