Running is one of the most simple athletic endeavors humans can do, mainly because no equipment is needed—technically not even shoes (though our 21st century living environment calls for them). Running for an hour at 8 mph burns 1,074 calories per hour for a 200-pound person, according to fitness expert Chris Ryan, CSCS, CPT. Because it requires a serious amount of energy to move this fast and places quite a lot of demand on your cardiovascular system, most of us can’t sprint or run too fast for too long. “The best way to incorporate this exercise is to do 10–20 second sprints (or 100–200 meters, if on a track) and then jog or walk for 60 seconds,” says Roger E. Adams, PhD, Houston-based dietitian and nutritionist and founder of eatrightfitness.com. “Keep repeating these intervals until you’ve had enough, or until your sprints look like jogs.” Hoping to maximize your workout even more? Add a weighted vest to your sprints. This will drive up your calorie burn and is much safer than holding dumbbells or using ankle weights, as previously noted. Here Emily Cronkelton, HealthLine.com, reflects on how to breathe better while running, medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level 2-CSS:
“Your breath is of the utmost importance, especially when you’re running, which can cause you to feel short of breath. To maximize your performance, it’s vital that you tune in with your breath and make the appropriate improvements.
This allows you to boost ease and efficiency so you can reach your full potential. Initially, new approaches may feel uncomfortable or unnatural. Over time, you’ll get used to the adjustments and be able to optimize your breath to make your runs more enjoyable.
Try these simple, effective breathing techniques to improve your running performance. Instead of trying to incorporate all of these tips into your running routine at once, start slowly.
Learn one technique at a time and allow yourself at least a week to get it down before trying another new approach.
Why does it feel difficult?
Strenuous activities such as running cause your muscles and respiratory system to work harder than normal. You require more oxygenTrusted Source and must remove carbon dioxide buildup, which can make breathing more difficult.
The quality of your breath can be an indicator of your fitness level or how well your body is responding to the pace and intensity of your run. If you’re working too hard or pushing yourself past your capacity, you may experience shortness of breath, wheezing, or tightness in your chest.
Nose or mouth?
If you’re going out for a casual run at a slower pace, you may use nasal breathing. You can also choose to inhale through your nose and exhale through your mouth.
However, if you find yourself struggling to catch your breath or carry on a conversation, you may find it easier to breathe solely through your mouth. During high-intensity runs or sprints, it’s recommended that you breathe through your mouth since it’s more efficient.
Inhaling and exhaling through your mouth allows more oxygen to enter your body and fuel your muscles. Plus, mouth breathing helps to relieve tension and tightness in your jaw, which can help you to relax your face and body.”
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Read More … Article Source: https://www.healthline.com/health/exercise-fitness/how-to-breathe-while-running#nose-or-mouth-breathing
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