Important Jogging & Breathing Techniques

Important Jogging & Breathing Techniques

Breathing while exerting yourself physically can be quite the challenge. This is because we often tend to hold our breaths under physical or mental stress, or we tend to breathe too shallowly and quickly which can lead to hyperventilation.

Because of this, beginners find it hard to breathe when running for extended distances. It’s important to practice proper breathing techniques in order to become a better runner. That is why we’ll teach you how to breath properly throughout this article.

Controling your breaths

When working out, especially while jogging, breathing is important. Breathing correctly will ensure that enough oxygen is circulating all throughout your body. Not getting enough oxygen can make you feel bad during and after a workout, so maximizing the benefits of your workout with good breathing techniques is key.

Techniques

A lot of people, especially new joggers, initially have difficulty taking deep breaths while performing a physical exercise. On a day to day basis, we tend to ignore what type of breathing we are engaging in and where it's coming from. That’s why it’s important to know how to control your breathing while running.

But during a workout, especially if it's a hard one, there's no ignoring your breathing, especially since it is so vital. You'll know if you aren't breathing the right way because it won't feel good.

When monitoring your breathing, it is important to make sure you are engaging in deep belly breathing rather than shallow chest breathing. You will feel shallow chest breathing in your chest and deep belly breathing in your stomach.

Running on the Road

Belly breathing is better for you, especially during a workout, because it is more efficient and maximizes your oxygen intake. It does this by utilizing the entire capacity of your lungs and staying in the lower portion of your lungs for a longer period of time. This allows for more oxygen to reach you.

There are some great ways to practice deep belly breathing at home so that you are fully prepared for your workout! Plus, practicing deep breaths is very relaxing. When you breathe heavily, you allow your body to become filled with energy and jog for longer periods.

Here is a great technique that you can practice during your next workout. Practicing the breathing method will ensure that you’ll jog better and more efficiently.

  • Lay flat down on the floor.
  • Place your palms over the center of your stomach.
  • ​Breathe in for 3 seconds. Feel the air travel past your chest and into your stomach. If you are taking the breath in correctly, you should feel your stomach rise with your hands.
  • ​Hold your breath for 3 seconds.
  • Exhale for 3 seconds. You should feel your stomach deflate completely if you are doing it correctly.

Practicing these tips over time will ensure that you get more used to this form of breathing. Once you do, you will successfully be able to utilize this breathing in your workout routines. It will become second nature to you and won't have to be thought about!

Patterns

Establishing a breathing pattern for your jogging routine can be fruitful to your exercise. You develop your breathing pattern during jogging based on the number of footsteps you take. This lets you know when to inhale and when to exhale so that you are receiving the proper amount of oxygen. There are different recommended breathing patterns for different paces of jogging.

For less intense jogs, try a breathing pattern of 3:3. This means you breathe in during 3 footsteps and exhale during the next three. Continue with this pattern throughout your . For a more intense jog, you can try 2:2. So with 2:2, you inhale during two steps and exhale during the next two, repeating all throughout.

Jogging Cuple

Breathing patterns are only recommendations. They can be beneficial, especially to someone who has trouble taking deep breaths or breathing properly during a run. However, they are not necessary.

What's most important is that you breathe at a rate that is comfortable for you. If you fall into a natural rhythm that is working for you, stick with it. You don't need to try a breathing pattern if you don't want to! But if you find yourself breathing irregularly or struggling to practice your deep belly breathing during a jog, give the pattern technique a go.

Some Tips

If you feel yourself losing grasp of your breathing technique during a run—restart. You can do this by taking a very deep breath and forcefully exhaling. This will help you get back into the swing of deep breathing, especially if you are struggling with moving the air past your chest.

Street Jogging

Another thing you should do to perfect your breathing is hydrate! Remaining hydrated will ensure that you don't run out of breath prematurely. Being dehydrated can also make your heart beat faster, which can be uncomfortable and even dangerous during a run.

Make sure to always have a bottle of water on hand. Drink water before, during, and after! If you start feeling out of breath, try taking a sip.

Closing Remarks

In conclusion, taking care of your breathing while you jog is the best way to maximize your performance.

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