Running exercises are quite popular. With the help of running, everyone seeks to achieve their goal – weight loss, strengthening the heart muscle, improving the functioning of the respiratory system, developing endurance, etc. To reach them faster and with maximum efficiency, it is not enough just to run. It is important to breathe properly. Many people neglect the breathing technique while running, but thanks to it, you can significantly increase the effectiveness of training and avoid shortness of breath. Breathing while doing warm-up exercises

Any training, including running, should begin with warming up the muscles, ligaments and joints. In order not to get tired even during the warm-up, healthy lifestyle fans need to adhere to proper breathing at this stage as well. Typically, warming up the muscles includes squats, bends, rotations of the head, arms and legs, stretching, etc. At the moment when the body is straightened or relaxed, you need to inhale, when any effort is made – exhale. So, for example, when performing torso tilts, you need to exhale when the body moves down, and inhale when returning to the starting position. When performing twists, you also need to exhale when lifting the body or legs, and inhale when lowering them. When stretching, you need to exhale when the tension is performed, and inhale before taking the starting position and relaxing. However, it should be remembered that at the peak of tension, breathing should not be held. Otherwise, oxygen will temporarily stop flowing to organs and tissues, and pressure will increase. Tips for healthy lifestyle fans on breathing technique during a running workout

Running is a cyclic exercise, which means it requires a special approach to breathing. The most difficult thing is to keep his rhythm. It should be uniform, in time with the body. Otherwise, all the signs of oxygen starvation will appear – dizziness, shortness of breath, difficulty maintaining balance. When jogging, you need to inhale and exhale for every 4th step. If there is a lack of oxygen, then you can breathe 2 times more often, namely, for every 2nd step. However, this is individual, and is selected experimentally. When running fast, you need to breathe more often. This is where most adherents of a healthy lifestyle usually face difficulties. Breathing is out of control, and you can adjust it only based on your well-being. In this case, you need to use diaphragmatic breathing. Picking up the rhythm of breathing for fast running will not work right away. You need to start with the smallest, namely, with walking. Gradually increasing the speed, you need to speed up your breathing. During exhalation, you should try to completely empty the lungs of air. They need to be filled no more than halfway. To learn this, you should train by performing various breathing exercises. It is important to note that you need to either breathe through your nose only, or inhale through your nose and exhale through your mouth. The air that enters the nasal passages is cleared of impurities and bacteria, thanks to the protective functions of the mucosa. In addition, if the air is cold, then it has time to warm up before it enters the respiratory tract. Breathing through the mouth completely eliminates this possibility, which contributes to the development of diseases. However, many healthy lifestyle fans who run may not have enough air during nasal breathing. The ideal option is to inhale air through both the mouth and nose at the same time. In the warm season, it does not carry any dangers, and provides a sufficient supply of oxygen to the body. In cold weather, with this breathing, you need to keep your tongue pressed to the palate just behind the upper teeth. This will prevent cold air from entering the respiratory tract. This technique allows you to pass more air and saturate the body with oxygen in full. Breathing exercises for weight loss and healthier running

Proper breathing while running accelerates the process of weight loss, normalizes metabolism, reduces the load on the heart and lungs, improves blood circulation, and promotes rapid recovery of the body. To master the breathing technique while running, you need to perform the following exercises: Sit on the floor, cross your legs, placing your feet under opposite hips; the knees are directed to the sides, and the palms are located on them. Release the lungs from the air, exhaling it as much as possible. Take a slow breath, filling the chest with air from the bottom. When you feel full, you need to raise your shoulders a little and pull your stomach in to add some more air. Then you need to completely exhale and do a few more repetitions of the exercise. Standing in a relaxed state, press your arms bent at the elbows to your sides, and fold your hands into fists. Take a loud and deep breath, remaining in the same position, and silently exhale, unclenching his fists. You need to do this at an accelerated pace 4 times. Then rest for a couple of seconds and repeat a few more times. Starting position – as in the previous exercise, only the fists are located on the stomach, fingers towards you. Inhale and, exhaling, spread your palms and sharply lower your arms down. Then inhale and put your hands in the starting position. You need to do this at the fastest pace 8 times in a row. Then you should rest for a few seconds and do a few more repetitions. Stand up straight and let all the air out of your lungs through your mouth. Then inhale-exhale and hold your breath, pulling in your stomach as much as possible. When the breath is held, you can move, go about your business or do some exercise. This technique is called bodyflex. With its help, lungs are developed, weight loss occurs faster, metabolic processes and bowel function improve. Lots of breathing exercises. Everyone can choose for themselves the most suitable of them. It is advisable to conduct such trainings before running sessions are performed. You need to train breathing in the fresh air or with an open window. Having learned to breathe correctly, it will immediately be noted that it has become easier to run the usual distance. In addition, running will become a pleasure, not a duty.