How not to suffocate while running, dyspnoea and fighting with it
Running is one of the ways of movement (locomotion) of man and animals; Differs by the presence of the so-called "flight phase" and is realized as a result of the complex coordinated activity of skeletal muscles and limbs. For running is characterized, in general, the same cycle of movements as in walking, the same acting forces and functional muscle groups. The difference between running and walking is the absence of a double support phase during the run.
And to this day running continues to be an integral part of the daily life of soldiers of all armies. In the end, the special forces in battle can count only on their fast legs. Therefore, running for long distances (in uniform, with weapons and for a while!) For special units is the norm of the training process ...
When running, the cardiovascular system of a person experiences heavy loads, which causes rapid breathing. Beginners, inexperienced runners often do not know how to control breathing, so as not to suffocate, which reduces the effectiveness of training. When running for medium and long distances, it is especially important to breathe properly to allow oxygen to reach vital.
The process of breathing during a race varies greatly among different people, so you need to individually choose for yourself the best option, based on practice. But there are several general rules that need to be adhered to in order to breathe properly.1
Before running , always , you need to do a breathing workout, during which you can not only prepare the lungs for the upcoming test, but also stretch the muscles. Do a few simple exercises (tilts, squats, torso turns), while breathing in when the chest is compressed, and exhale - when expanding. If you do stretching exercises, you need to exhale at the end.2
During the run, follow your breath, trying to understand which part of the chest you breathe. Often runners use mainly the upper part of the chest - at high speeds it is easy to see how heavily the chest rises. Try breathing "belly" or using a diaphragm, before practicing before running . It is necessary at inspiration to inflate a little while the lungs fill with air. Begin to apply this method of breathing when running should be gradual.3
Try to keep track of what would be for 1 breath, and for 1 exhalation you did 3-4 steps, in extreme cases, when there is not enough air, 2 steps. The main thing is to breathe rhythmically , at certain intervals. Try to breathe smoothly and calmly, with the emphasis on exhalation. If it is still difficult for you to maintain the desired rhythm, train to watch it when walking, and also reduce the running speed . To test yourself, try to talk while running - if there are no problems, then you are moving at the right pace.
Remember that breathing when running is only necessary for the nose - especially in the fresh air. You can often hear tips to breathe in or out, but this not only helps the runner start to choke , but also heavily pollutes the tonsils, lungs and trachea, which gets dust and dirt, and also overcooles the airways. If you breathe with your mouth when you run , when it's cool outside, you can get a cold or another infectious disease.
Via voenchel.ru & wiki