While running in the track, the only thing did work on my mind was reaching the goal. But, there are things which I needed to be concerned that is how to breathe while running.
After a very serious injury, I got it right With the experience of rhythmic breathing, I got to know how to control breathing while running with a 0% injury rate. Rather than reaching the goal, it appeared to me that, I need to reach safely to the goal.
A prior thing here to ensure the safety is, controlling breathing while running. If you can’t breathe while running- there are way out. Let’s check out things what you need to know as a runner.
Common breathing problem and their solutions:
Confusion Regarding Inhaling!
Most of the runner gets confused regarding their breathing process during running. Most of them can’t figure out that how to breathe while running. Nose or mouth- both can be used there. So, mouth or nose- through which you are supposed to breathe while running ?
According to the specialists, using mouth for breathing while running can make a person inhale more air than the nose. So, whether you are running on treadmill, track or anywhere, breathing through the mouth can be better for you, especially if you are running as a beginner.
Less Control Over Breathing While Running!
Breathing difficulty while running can happen for the professionals too. It’s the lung that doesn’t support always. So question-how can you increase your lung capacity for running? To solve your issue regarding that, you must need to do some breathing exercise before running. Among these, some are given below-
Belly breathing can make your lungs more prepared for a swift running. So, how to do belly breathing? That’s simple. Just lie down on the floor, keep your feet on the floor and your hand on the belly. Now, inhale air through your stomach. See, how your belly is rising and falling. Do this thing for at least ten times before running.That will help you a lot.
Are you done with the belly breathing? Still, are you feeling sudden shortness of breath while running? Why are you struggling to breathe while running? You just need something more. Get it into the next level. It’s the combined breathing what you need to do now. Use your nose and mouth both now to breathe. That will make you more prepared.
Now, if you feel comfortable, you can do the combined breathing using nose and mouth both. With this, you can also use the belly breathing. If you were thinking about how to improve breathing while running, all these can get you some extra help.
Nasal breathing while running can be problematic for some people. But, still, there are some benefits of nose breathing while running too. According to some specialist, mouth can make the way for more air. But, nose can make it hygienic. Besides, while nasal breathing get less air out, it makes the air to stay in the lung longer. Slower exhalation gives the lungs some more time to operate. So, there are benefits of breathing through nose while running too.
Running With Asthma
It’s not like that the people who suffer from asthma can’t run like the others. Of course, they can. But, there are things what they should maintain while running. Here some breathing techniques for running with asthma are given below.
1.Be certain about it
Is it really asthma? You may feel cough and other symptoms which may make your running difficult. But, that doesn’t mean that, you have asthma. Before getting any treatment for it, be sure about the reason.
2.Get the medicine properly
There are many medicines of asthma that you can take by the prescription of your doctor. These will ease your muscle and help you to get an easy remedy within minutes. If you have a chronic one, then get your medication daily.
3.Don’t skip the exercise
Asthma people think that, if they exercise before running, that will create problem for their lungs. It is not like that. Actually, if they do some exercise before running, that will make their lungs prepared for the upcoming activity..
Pollen allergy can lead you to asthma attack. There are some exact times when pollen can be more in the air. So, it would be better if you be careful about the time and place. Go out after being sure that, it won’t affect you much..
5.Use a mark
Keep a mark on you always. So that, it becomes easy for the others to know that what type of problem you are facing. That will help you the most.Pollen allergy can lead you to asthma attack. There are some exact times when pollen can be more in the air. So, it would be better if you be careful about the time and place. Go out after being sure that, it won’t affect you much..
5.Use a mark
Keep a mark on you always. So that, it becomes easy for the others to know that what type of problem you are facing. That will help you the most.
6.Make a plan
During running make a total plan. Count the time, the process and everything. It will help you to get a control on your physical problem. You will get a better result too.
7.Use a mask and take medicine
During running on the track, put a mask on you. That will make you in a lot more safer position. Besides, get some instant medicine to you and use those while you need.
Breathing in the Cold
If it’s too much cold out there, then you can use the indoor tools. But, still, if you want to run outside or you need to it, then there are some things you must consider and rules that you must follow. For most of the people, running in the cold may create some physical issues. To prevent this, let’s know how to breathe when running in the cold and try to follow these simple ways-
1.Use a scarf or a portion of cloth
Normally, cold can create damage to the instruments through which we normally inhale and exhale. It can affect you for a long time too. To avoid this negative effect, use a scarf or a piece of cloth while running. That will protect you from getting cold.
2.Use both your nose and mouth
If you inhale through your nose, the air will travel a lot and get warm and moist. After that, when it will come out through your mouth, it will give you a warm feeling. You won’t feel cold. But still, as you know, mouth can exhale more than our nose can inhale, you may fall short of air suddenly.
3.Don’t work hard
Do run. But not as much so that, you get sick. Get a normal running. Your breathing process may feel a little bit tough. But that won’t create any physical problem for you, unless, you are already suffering from some diseases.
4.Pattern of running and breathing problem
There are many pattern of running, of course. You can run indoor through using treadmill. You can run on the track too. The question is how to breathe while running? The patterns of running are different for each one and you need to maintain it properly. So, let’s take a look on all of them.
How to Breathe While Running on the Treadmill
If you are interested in running indoor and if you are choosing treadmill for you, that won’t create any allergy or cold related problem for you, obviously. But, here, you will get issues about breathing like the others. If you have asthma, take the necessary medication with you. Get a plan, according to which you will enjoy the running and get the benefit out of it.
So, before going for a treadmill running keep some things in your mind-
Don’t start fast. Start with a slow running process and then gradually get a grip on the fast one.
In the indoor running, you may not get enough breathing air comparing to the outdoor running. So, keep that in your head and go slow.
After running on the treadmill, don’t just stop suddenly. Otherwise you will get a little bit breathing problem. After doing the treadmill running, do some freehand exercise. Do some jogging and walking. It will help you to breathe normally.
How to Breathe While Running a 5k
A 5k running is much harder than the treadmill running. You may are thinking that, what can be the most beneficial way to get a good and comfortable breathing while running 5k. There are certain important things you need to keep in mind here. It’s not only about how to breathe while running track, it’s about the preparation too. A treadmill running only needs 5-10 minutes preparation. But if you are going for 5k running, you need to get some preparation from the past night too.
If you don’t sleep well, that casts some negative effect on your mental and physical health. So, before going to participate in a long running race, take a very good sleep. That will help you a lot, regarding your breathing issues too.
Don’t run too fast. That will make your breathing less comfortable.
Whatever health issues you have, get the precautions of those. Don’t take any risk.
Before running, do some simple exercise. That will clean your lungs and breathing will be easier for you.
Before running, don’t eat much. That will create breathing problem for you.
As said earlier, try to inhale through your mouth and exhale through your nose. That combination will make your lungs work comfortably.
How to Breathe Better While Sprinting
Sprinting is comparatively different than the normal running on the track. It’s because the time that is given to the participant. In sprinting, sprinter needs to run fast, with the given time, to the goal. So, to be good at this, you need to know how to sprint faster. That is not toughest though, but you will get the total thing very problematic if you get breathing problem. Actually, during sprinting, it is needed to take care that how fast the sprinter is running and taking his/her breathe. That will affect not only the total result only, but also the breathing problem too.
So, during taking breathe when sprinting 400m, you must focus on the matter that, you are taking it continuously. It is important that how to breathe while sprinting. But, you should maintain the regularity of your process too. For a good breathe in sprinting, follow these things-
You need to practice a lot before doing it in the track. If you practice it more and more, your lungs will be habituated with the process. You won’t face too many issues during performing. So, before going in the track, figure out that how do you practice sprinting.
You need to focus more on the rhythm of your breathing and running. Normally, some do it like 2:1 and some do it as 2:2. That means, some take a breath after two steps, some takes two breathe with steps. Find your rhythm and maintain it. You will be able to breathe much more comfortably then.
It’s very important to reach the air higher throughout your body during running. So, use your belly during that time. It will help you breathing comfortably.
During breathing, focus on it and do it through your mouth. That will help you to run much more faster.
Breathing difficulty can happen during running on the track. But that should not be something that you just ignore. It’s something very important. Allergy, heat, asthma, cardiac problem- there can be many reasons behind that. But, among all those which one is responsible for your condition? It’s not just about knowing that, how to breathe while running. It is about your overall physical condition too. So, whatever the problem is, if you feel breathing problem while running, try to bring out the cause. Get a treatment. Otherwise, that may bring more sufferings to you.