Cardio exercise is one of the important elements of training for any athlete, be it bodybuilding, crossfit or other strength sports. It is very important to follow all the subtleties when performing exercises related to working the heart muscle. The most important element can be considered proper breathing while running. What features need to be taken into account while running? How to breathe: nose or mouth? And what to do if your side hurts from running?
Why is it important to monitor your breathing?
Breathing is an important part of any exercise, not just running. After all, without oxygen, muscles switch to anaerobic glycolysis mode, which significantly reduces their endurance and reduces the effectiveness of exercise. Breath:
- Provides the entire body with oxygen.
- Ensures normal functioning of the brain, which is responsible for coordination.
- Reduces the stress factor of running, which reduces the catabolic factor.
- Helps with fat burning, because complete fats can only be oxidized with a large amount of oxygen.
- Helps get rid of excess glycogen in the liver and increase the overall duration of your run.
- Helps control the pulse: the deeper and more uniform the breathing, the smaller it is. Shallow, rapid mouth breathing, on the contrary, helps accelerate your heart muscle.
That is why it is important to monitor your breathing technique not only when running, but also during basic exercises.
How to breathe: through the nose or through the mouth?
The classic technique of moderate-intensity running involves breathing through the nose. The breathing technique is extremely simple, it is called 2-2:
- For every two steps (with the left and right foot), inhale.
- For the next two steps, exhale.
The technique can change to 1-2, 2-1, 1-1, 3-3, 4-4 and others (the first number is the number of steps per inhalation, the second – per exhalation) depending on the intensity of the run. For example, when rushing to the finish, 1-2, 2-1 or even 1-1 is more often used.
Breathing through your mouth while running is not necessarily «not recommended,» as it can be a natural and effective way to increase oxygen intake during intense physical activity. Mouth breathing while running is not recommended for the following reasons:
- increased dehydration. Breathing through your mouth can lead to increased dehydration, as the air passing through the mouth tends to be drier compared to nasal breathing. This can potentially lead to more pronounced fluid loss during exercise;
- less effective filtration. Nasal passages act as filters, helping to trap particles such as dust, allergens, and pollutants from entering the respiratory system. Breathing exclusively through the mouth bypasses this filtration system, potentially exposing the lungs to more irritants;
- potential for overbreathing. Mouth breathing may lead to overbreathing or hyperventilation in some individuals, which can disrupt the balance of carbon dioxide and oxygen in the body. This imbalance may result in symptoms such as dizziness, lightheadedness, or muscle cramps;
- less efficient oxygen utilization. Nasal breathing allows for more efficient oxygen uptake and utilization by the body, as it promotes the release of nitric oxide, a molecule that helps widen blood vessels and increase oxygen delivery to tissues;
- increased risk of dry mouth and throat irritation. Breathing solely through the mouth can result in dry mouth and throat irritation, particularly during prolonged or intense exercise sessions.
While mouth breathing is a natural response to increased exertion, it’s generally recommended to breathe through both the nose and mouth during exercise, especially during lower-intensity activities. Nasal breathing helps regulate breathing rate and depth, promotes better oxygen uptake and utilization, and may help mitigate some of the potential drawbacks associated with exclusive mouth breathing. However, during high-intensity exercise or when the demand for oxygen is high, breathing through both the nose and mouth may be necessary to meet the body’s oxygen needs. Ultimately, the most important thing is to find a breathing pattern that feels comfortable and allows you to perform at your best during exercise.
Why does my side hurt when running and what to do about it?
When running, pain may appear in the left or right side. The pain itself is not something critical; there may be several reasons for its occurrence:
- weak endurance, poor warm-up. Pain in this case means the accumulation of excess blood in the liver/spleen, which, under pressure (from the lowering of the diaphragm when inhaling), causes pain. That is why you need to increase the pace and duration of training gradually. A good warm-up is also necessary not only for the joints, but for the cardiovascular system. If you experience such pain at the beginning of training, you need to slow down, start walking and breathe deeply and slowly;
- the cause may also be too frequent shallow breathing, for example according to the 1-1 scheme during low- and moderate-intensity running. All you need to do is breathe more deeply and measuredly;
- recent meal. The stomach presses on the diaphragm, and it presses on the lungs. If you have eaten heavily, you need a break of at least 1.5-2 hours.
The cause of pain can also be chronic diseases of the internal organs. For example, this can happen with hepatitis. Only a timely examination (for example, an ultrasound of the abdominal cavity before starting running training) and consultation with a doctor will help here.
How to breathe while running?
Proper breathing technique while running can help improve performance, endurance, and overall comfort during your workout. Here are some tips on how to breathe effectively while running:
- Breathe deeply. Focus on taking deep breaths rather than shallow ones. This allows for more efficient oxygen exchange and helps prevent side stitches.
- Use a rhythmic pattern: Many runners find it helpful to establish a breathing rhythm that matches their stride. For example, inhale for two or three steps, then exhale for two or three steps. Experiment with different patterns to find what works best for you.
- Breathe through both the nose and mouth. While it’s natural to breathe through the mouth during intense exercise, try to incorporate nasal breathing as well. Nasal breathing helps filter and humidify the air, and it can also help regulate your breathing rate.
- Focus on exhaling fully. Make sure to fully exhale with each breath to expel carbon dioxide from your lungs. This can help prevent the buildup of carbon dioxide, which can lead to feelings of breathlessness or fatigue.
- Relax your upper body. Tension in your upper body can restrict your breathing and make it harder to take deep breaths. Keep your shoulders relaxed and your chest open to allow for unrestricted breathing.
- Practice diaphragmatic breathing. Focus on breathing deeply into your diaphragm rather than shallow chest breathing. This allows for more efficient oxygen exchange and can help reduce the risk of side stitches.
- Stay relaxed. Try to stay relaxed and calm while running, especially during intense workouts. Tension and stress can impact your breathing and make it harder to maintain a steady rhythm.
- Listen to your body. Pay attention to how your body feels while running, and adjust your breathing accordingly. If you’re feeling out of breath, slow down your pace or take a short walking break to catch your breath.
- Practice breathing exercises. Incorporate breathing exercises into your training routine to improve lung capacity and control. Techniques such as deep breathing, belly breathing, and paced breathing can all help enhance your breathing efficiency while running.
Remember that everyone’s breathing patterns may vary slightly, so it’s essential to find what works best for you through practice and experimentation. Consistent practice of proper breathing techniques can help make your runs more enjoyable and effective.