How not to choke while running, shortness of breath and struggle with it
Running is one of the methods of movement (locomotion) of humans and animals; characterized by the presence of the so-called "phase of flight" and is carried out as a result of complex coordinated activity of skeletal muscles and limbs. For jogging, in general, the same cycle of movements is characteristic as when walking, the same acting forces and functional groups of muscles. The difference in running from walking is the lack of a double support while running.
To this day, running remains an integral part of the daily life of soldiers of all armies. In the end, the special forces in battle can only rely on their fast legs. Therefore, running for long distances (in uniform, with a weapon and for a while!) For special units is the norm of the training process ...
When running, the cardiovascular system of a person is under severe stress, which causes rapid breathing. Beginners, inexperienced runners often do not know how to control their breath, so as not to choke, which makes the training less effective. When running for medium and long distances, it is especially important to breathe correctly in order to allow oxygen to get to vital ones.
The process of breathing during running is significantly different for different people, so you need to individually choose the best option for yourself, based on practice. But there are a few general rules to follow in order to breathe properly.one
Before the start of the run , always , you need to do a respiratory warm-up, during which you can not only prepare your lungs for the upcoming test, but also stretch your muscles. Do some simple exercises (bending, squatting, turning the torso), while breathing in when the chest is compressed, and exhale when expanding. If you are doing stretching exercises, you need to exhale at the end.2
While running, follow your breath, trying to figure out which part of your chest you are breathing. Often, runners use mainly the upper part of the chest - at high speeds you can clearly see how hard the chest rises. Try to breathe "belly" or with the help of the diaphragm, having trained in advance before the run . It is necessary when breathing in to inflate a little stomach, while the lungs fill with air. Starting to use this method of breathing while running should be gradually.3
Try to watch that for 1 breath, and for 1 breath you did 3-4 steps, as a last resort, when there is not enough air, 2 steps. The main thing is to breathe rhythmically , at certain intervals. Try to breathe smoothly and calmly, while focusing on the exhale. If it is still difficult for you to maintain the desired rhythm, practice to follow it while walking, and also reduce the speed of the run . To test yourself, try talking while running - if there are no problems, it means you are moving at the right pace.
Remember that you only need to breathe when running with your nose - especially in the open air. You can often hear the advice to breathe in or out with your mouth, but this not only contributes to the fact that the runner begins to choke , but also greatly pollutes the tonsils, lungs and trachea, which are covered with dust and dirt, and also cools the respiratory tract. If you breathe through your mouth while running , when it’s cool outside, you can get a cold or another infectious disease.
Via voenchel.ru & wiki