Put on your shoes and get ready for some running!
What about your breath?
Proper breathing is what makes you reach your potential while running. It helps you avoid injuries. We believe that we can easily breathe without being taught how to properly do it. However, what most of us do is shallow breathing which doesn’t give us the best stamina results. Here are some golden tips that can help every new mama runner.
Breathing tips for new runners:
- Breathe from your belly, not your chest.
- Breathe from both your nose and mouth.
- Build your endurance slowly.
- Run relaxed.
- Breathe clean air.
Breathe from your belly, not your chest
It’s a common mistake that people breathe from their chests. The correct breathing method is via the belly or diaphragm. It’s a breathing technique that allows you to maximize your oxygen intake while running.
Belly breathing increases the flow of oxygen-rich blood to your muscles by engaging the diaphragm to create more space in your chest cavity and allowing your lungs to expand fully to take in more oxygen.
This is perfect during running or any workout as it helps avoid fatigue for a longer period of time. It’s not the easiest thing to breathe from your belly after years of chest breathing. You can train yourself by the simple exercise below:
- Lie down on the floor.
- Place one hand on your belly and the other one on your chest.
- Breathe normally and notice which area rises first.
- Then try to breathe deeply from your belly. As you exhale, move the breath up into your chest.
Breathe from both your nose and mouth
Some people breathe automatically from their mouths due to certain health conditions. This has negative effects on your health, as inhaling and exhaling through your mouth only causes hyperventilation. Neither does breathing from your nose only give you enough oxygen especially during running. The best thing is to breathe in and out from both. It will also help you to exhale carbon dioxide quickly.
Build your endurance slowly
When you start running, you need to give your body time to adapt and get ready. Running too fast or too much at the beginning will definitely make you run out of breath quickly and put your body in a state of oxygen deficiency. Start at a low intensity. As you build your endurance, you start to breathe easier.
Tensing your body while running causes difficulty in breathing especially in certain body parts, as well as muscle fatigue in the same areas such as the back, neck, face, and shoulders.
Breathe clean air
If you run outdoors, choose streets that are not crowded or have high traffic to guarantee fresh air that is not polluted with exhausts.
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