Improper breathing can easily lead to many health problems - Photo: CN
Renowned sports medicine doctor Jack Daniels (USA) offers helpful advice on breathing techniques while running.
The risks of improper breathing while running.
1. Dizziness and fainting
When you breathe shallowly or hold your breath while running, the amount of oxygen supplied to the brain decreases, leading to dizziness or fainting. This is especially dangerous during high-intensity workouts or when the body is not yet accustomed to the level of activity.
2. Rapid fatigue
Irregular or shallow breathing prevents muscles from receiving enough oxygen, reducing performance and making you feel tired faster. This hinders training and reduces the effectiveness of your workout.
3. Sudden increase in blood pressure
When you hold your breath while lifting weights or performing strenuous exercises, your blood pressure can suddenly increase, posing a risk to your cardiovascular and circulatory systems. This can lead to serious health problems if left unchecked.
4. Low blood pressure after exercise
Improper breathing can lower blood pressure after exercise, leaving you feeling dizzy or unbalanced. This is especially dangerous when standing up suddenly after resting.
5. Reduced body recovery ability.
Inefficient breathing reduces the body's ability to deliver oxygen to muscles, prolonging recovery time and increasing the risk of injury. This negatively impacts training performance and results.
Principles of proper breathing
1. Breathe deeply using your abdomen (diaphragmatic breathing).
2. Combine inhaling through the nose and exhaling through the mouth.
3. Breathe in rhythm with your footsteps.
Instead of shallow chest breathing, you should breathe deeply using your diaphragm. When you inhale, your abdomen expands; when you exhale, your abdomen contracts. This technique helps increase lung capacity and deliver more oxygen to your body.
Inhaling through the nose and exhaling through the mouth helps control breathing better and ensures optimal oxygen intake. When running at high intensity, you can inhale and exhale through the mouth to increase the amount of air entering your lungs.
Adjust your breathing rhythm to your running pace. For example, during a slow run, you can adopt a 3:3 breathing pattern (inhale for 3 steps and exhale for 3 steps). This breathing pattern helps distribute oxygen and carbon dioxide evenly, maintaining a stable breathing rhythm.
Proper breathing is very important when running - Photo: TTO
Breathing rhythm suitable for your running style:
Slow pace: 3:3.
Moderate run: 2:2.
Fastest: 2:1.
Sprint: 1:1.
Practice and improve your breathing technique.
Practice deep breathing: Focus on breathing using your abdomen instead of your chest.
Practice rhythmic breathing: Start with slow breathing and gradually increase the pace as your body gets used to it.
Maintain a regular exercise routine: Regular jogging helps improve breathing and increase endurance.
Source: https://tuoitre.vn/cach-hit-tho-dung-cach-khi-chay-bo-2025041807354099.htm
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