Running will only benefit when both movements and breathing are natural. Of course, it is very difficult for a newcomer who first entered the stadium track to be natural - one has to think about the position of the hands, legs, body, and also breathing.
With all this, you still need to try to breathe when running arbitrary, so that the body itself has established the correct regime for itself. All we can do is provide it with support and help.
Rules of breathing when running
If you are talking about breathing during a health run (or weight loss training ), you need to pay minimal attention to breathing in and out. There are jogging techniques where it is important to put a specific manner of breathing, but when running for health and beauty, the rule is only one - inhale through the nose, and exhale can do through the mouth.
Breathing through the nose is very important, because the mucosa of our nose is a network of microscopic filters - villi that bind the dust, as well as a network of blood vessels that warm or cool, getting into the lungs air. Without this "waiting room" you can, at a minimum, get sore throat from the purulent inflammations that have begun on the cooled glands due to the ingress of dust particles.
If you do not have enough breath while running, this means that you have exceeded the tempo. It is necessary to slow down and the body will be able to adjust the rhythm of breathing and heart rate to your speed. If, however, you can not breathe in any way, and if your mouth wants to breathe in, let it do it. The inability to breathe through the nose speaks of oxygen starvation, a few breaths and everything will pass. And the cause of oxygen starvation is either in the stuffed nose and any other diseases of the nasopharynx, or in the absence of experience along the running line.
For those who only step on the path of runners, we tell how to improve breathing when running. You just need to do a warm up before jogging, which will help to adjust not only the muscles for activity, but also the lungs. So, your lungs will not be dumped on the spot from suddenly started running.
The most correct breathing during a run is diaphragmatic. This is the kind of breathing that breathes not with the chest, but with the stomach. On inhalation, the stomach swells,
Diaphragmatic breathing makes it possible to significantly increase endurance, to reduce the number of breaths, making them deeper and sparse.
Ideally, you should take 3-4 steps for one breath, but first you should try to do it on the go, and not on the run. It's the same with breathing your belly - it's generally better to practice lying down, at rest. Place one hand on the abdomen, the other on the chest and make sure that the inhale lifts the stomach, and the chest remains motionless.