10 Breathing Exercises for Runners
Most newbie runners feel short of breath very soon when they start jogging. There are two reasons for this – may be their pace is too fast, or they haven’t learned how to breathe correctly.
When you control your breathing, you become more centered, you can regulate your pace more evenly, and provide a regular flow of oxygen to your muscles.
Therefore, learn how to control your breathing with the help of the following exercises and use your energy more efficiently when running.
1. Abdominal breathing
Comfortably lie on your back with your knees bent, and your head, neck, shoulders relaxed. Put your hands on your stomach, breathe slowly through your nose and concentrate on taking deep breaths into your belly. As you’re breathing, your hands will rise and fall. You can take ten breaths and do it to warm up before your running.
2. Oriental breath
This breathing exercise helps your lungs work optimally and efficiently, which is especially important for runners. Start with a couple of inhales and exhales. Then, you should inhale three times through your nose, keeping your breath. Inhale one more time and raise your hand in front of your until shoulder level. After that, inhale again and place your arms overhead. Finally, bring your arms to the starting position while you’re exhaling.
3. Combination breathing
Combination breathing implies breathing simultaneously in and out of your mouth and nose through the entire day. Maximize the efficiency of oxygen intake and outtake by opening your mouth gently and relaxing your cheeks. This type of breathing is especially convenient during running, so try to practice it while on the trim rail.
4. Pushing out
This exercise increases the capacity of your lungs to absorb oxygen. Stand upright and loosen your knees. Then, push out all the air from your lungs by bending down. Afterward, breathe in the air and return to the standing position. Hold your breath as long as you can. Place your arms over your head and lower your back while breathing out.
5. Breathing pattern
Try to walk and breathe in for two strides and then breath out for two strides. The name of this type of breathing is 2:2 breathing pattern. When this pattern starts to feel natural while you’re walking, then it’s time to start running. Practice this breathing pattern consistently for a couple of minutes and afterward take a break. Gradually increase the time you concentrate on this type of breathing, and soon, it will become a habit. It is perfect for short races and workouts.
6. Numbered breath
Close your eyes and take a deep breath. Exhale so that you push out all the air from your lungs. Inhale once more and focus on number one while you’re breathing. Then, hold your breath for a little bit and exhale. Inhale again focusing on number two and exhale within three seconds. Carry on with this pattern until the number eight.
7. Progressive breathing pattern
Progressive breathing patterns refer to 3:3 and 4:4 breathing patterns, meaning you should breathe in for three or four strides and breath out for three or four strides. This type of breathing is recommended for longer races and training. Try different patterns and find the one that fits your needs best.
8. Nasal breathing
Lean your tongue on your palate and in that way relax your jaw. Keep your mouth closed. Breathe in for three seconds and breathe out for five or six seconds. Try to relax and feel your diaphragm while you’re inhaling or exhaling. Repeat this exercise for several minutes on a daily basis.
9. Angry cat pose
This is an excellent exercise for warming up and stretching your muscles. Start on your hands and knees. Put your tongue on your palate. While you’re exhaling, push your mid-back to the top and draw your sternum up. Remain in your exhalation position and from there inhale one more. Breathe out again and push further into the angry cat pose.
10. Rib stretch
Another exercise that can help you increase your lung capacity. Stand upright with a straight back and breathe out all the air from your lungs. Inhale and get all the oxygen you can. Hold your breath for ten to fifteen seconds and slowly breathe out. Repeat this breathing exercise three times a day.
These are all simple exercises, but they are very efficient when it comes to improving your focus and maximize your run. Incorporate them in your running routine and you will see the results.
Kurt Walker is a freelance essay writer who writes for EssaysOnTime.com and https://www.rushessay.com/. Besides, he is a part-time contributor for College-Paper.org and bestdissertation. You can find Kurt tracking, reading books, and playing with his children.