Runners need to practice good breathing exercises to improve their performance. The role of respiratory system is very vital in runners’ timing. In order to give better performance they need to bring greater levels of oxygen into their respiratory system without compromising their efficiency. But this is a hard task and you need to practice some breathing exercises for that.
Moreover, labored and stressed breathing during running can cause injury, cramps, premature fatigue and as a result your overall performance will be poor. Here are some effective exercises that will help you to better your performance as a runner.
Deep Breathing Exercises For Runners
While most runners use only the upper two thirds of the lung capacity, you can also use the lower portion of the lungs with diaphragmatic breathing. Diaphragmatic breathing can fill your lower lungs and increases your aerobics capacity. Moreover, it helps to reduce stress and prevent cramps.
You can do deep breathing exercise both during running and before stating run. The technique depends on at what time you are doing it. If you want to do it before run then take a deep breath through your nose and hold it for few seconds.
Then release it slowly through your mouth. But if you want do it during run then holding your breath for a long time is not possible. Here the technique is little different.
During run breathe in for three counts and breathe out for three counts. Once you get used to of it then slowly increase the time. If you face difficulties in breathing through nose then you can also breathe through mouth while running.
Cadenced Breathing Exercises For Runners
This exercise is for more disciplined and experienced runners. It helps you to coordinate your running rhythm with your breathing pattern. Here you need to cadence per inhale and exhale. As a beginner you can start with 3-3 cadence (3 steps per inhale and 3 steps per exhale).
More experienced runners are able to start with 2-2 cadence and finish with 2-1 cadence. It is a good exercise but always remember that your breathing should not be labored.
The Cleansing Breathe Exercises For Runners
This exercise is very helpful to remove congestion and clear up your sinuses. Actually it is ‘Pranayama’ and taken from yoga. It not only clears the nasal passage but also provides you a calm and relaxed mind.
First, sit in a relaxed position and keep your spine straight. Bring together the index finger and middle finger of your right hand and touch your palm with them. Close your right nostril with your thumb and inhale slowly through your left nostril.
Hold your breath for a few seconds. Now, close the left nostril with the last two fingers and exhale through the right nostril. Again inhale through right nostril while closing the left nostril with last two fingers and exhale through left nostril with right nostril closed with thumb. Repeat it ten to fifteen times and increase the time limit gradually.
Do these breathing exercises to increase your timing and prevent cramp while running. Moreover, these exercises are also good for your overall health and helpful to lower down your stress level.
Photo Credit: jogtips.com
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