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Just breathe: How to do it right when you work out


Ever wonder why sometimes running just seems like the hardest thing to do? Well it’s probably because your body isn’t getting the proper amount of oxygen that it needs. If you aren’t getting the right amount of oxygen, your muscles will become tired much quicker, and you might find yourself becoming dizzy. Learning the proper way to breathe when you go for a run can be challenging, and it will take practice. But once you’ve got it down, running, or any other type of endurance activity, will feel like a piece of cake. Check out our tips on how to breathe right when you run!

 

Start slow

It’s important to regulate your breathing when you begin a run, so make sure you start your workout with a 5-minute walk. When you do begin your run, start slow to allow your body to adjust to your movements. You should allow your body time to raise your heart rate, and you should gradually increase the speed of your breathing.

 

Breathe deeply

When you breathe normally, usually only the top third of your lungs are being used. Taking deep breaths causes your lungs to expand and your diaphragm to press down, which allows your lungs to fill with more air. So make sure you are taking breaths from your belly instead of your chest. Breathing like this when you’re running allows your body to take in more oxygen, which prevents dizziness and nausea.

 

Breathe in patterns

You should match your breathing to your steps. If you are running at an easy pace, inhale for three or four steps, and then do the same when you exhale. As your speed increases, your breathing will also increase – it might change to a breath for every one or two steps. The most important thing to remember is if you can’t keep the match between your running and breathing, then you are probably running to fast.

 

Breathe through your mouth

Although it is better for your body to breathe through your nose in colder temperatures, in this hot summer sun, you should always make sure you’re breathing through your mouth. Your mouth is a much larger passageway, which will allow more oxygen to reach your body.

 

 

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BY KATHRYN TAKACS ON 8/16/2013 9:34:00 PM

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