Running is one of the simplest exercises. Apart from investment in good shoes, you do not have to pay much for it. However, the beginning is a bit rough. Often novice runners get tired early and can’t run for longer distance as they are out of breath. It can be because of their too quick to catch up pace or lack of stamina or even poor breathing pattern. Pace and stamina can be built up with time but, adopting an appropriate breathing pattern is a must to make the most of your running time.
Basically, when we run, our legs make the movements and our brain sends the signals to the heart to pump more blood, which increases our heart beat rate. Also, supply of glucose to the legs accelerates but, along with glucose, oxygen too is supplied in greater quantity; hence, if we breathe normally while running, we are out of oxygen and can’t breathe properly.
To avoid tiredness, you should do deep belly breathing while running as shallow chest breathing can’t supply adequate oxygen. Belly breathing or diaphragmatic breathing utilizes the capacity of the lungs to the fullest and can keep fatigue at bay while you are running. So if you are not used to belly breathing practice the following steps;
Lay down on a flat surface on your back with your hands resting on your stomach. Deep breathe in and out and make your belly feel the movements. You should be able to see your hand rise and up and go down. Chest movements are not counted here. Exhale all the air out of your lungs and inhale to the fullest of your capacities. This exercise will help you to practice deep belly breathing while running.
So by far you would have noticed that the entire idea is to breathe more oxygen and that is possible, if you breathe more with your mouth and less with your nose. Thus, this is the trick. Breathing more from the mouth will fetch more oxygen from the atmosphere for you and you can put up a longer run. Moreover deep breathing fills lungs that expand them. This improves your posture naturally and avoids side stitches (pain under the lower edge of the ribcage) and stress on ligament. You can also have your own breathing pattern that can keep you going. The common patterns work in the ratio of 3:3, 2:2 and 1:1. It means that for low intensity runs, you breathe in at 3 steps and, breathe out at 3 steps. The 2:2 ratio is for mid intensity run and for high intensity, people follow the 1:1 ratio. These may be the standard rules, but you can create your own pattern depending upon your distance and speed of running. The key is to breathe more from mouth and staying hydrated. Besides, if possible eat at least 3 hours before the run and maintain a stable pace. In a nutshell, breathing wisely will allow you to reap major benefits of running.