If you are preparing for a marathon, in addition to the attention you pay to nutrition, hydration, equipment, etc. do not forget the most important segment of every run – breathing!
We have all experienced that moment in some part of our racing history, whether as children, recreational or more serious runners when the breath loses control and the whole pace collapses due to shortness of breath. This is a natural component of sports because the body fights for air, but it can be tamed and redirected with proper breathing techniques during running, but also in other life activities.
The key to running longer distances is to provide the body with a sufficient supply of oxygen to the muscles in demand. This equates to the proper breathing technique that will allow a person to completely fill and empty their lung capacity, which will increase the total volume of oxygen inhaled.
For this process to take place in an optimal way, it is necessary for the person to breathe slowly and deeply during the activity, instead of short and shallow. In fact, proper breathing should always “spring” from the diaphragm, that is, it should be abdominal, because this type of breathing is the most effective compared to other types.
For a change, LISTEN TO YOUR BREATH!
Abdominal breathing, although under-practiced by the general population (people often think that expanding the chest is a sign of a full lung) is actually the most natural way to breathe, and its incorporation into everyday life can be achieved by consciously changing the habits of breathing.
If you are not sure if you are breathing this way, lie on the floor with your hands above your navel. When inhaling, the only part that needs to be raised and lowered is the arms or abdomen, not the chest.
When you start practicing this type of breathing into your everyday life, in the office, while standing, etc. you can already start practicing it in running where you will consciously try to keep each breathing session as calm and deep as possible.
If you are wondering if it is better to breathe through your nose or mouth during your sports activity, the dilemmas will be clarified here.