Breathing techniques that new runners should know

The technique of breathing properly while running is something that new runners should learn and practice from the beginning of learning to run because it will help us run faster and run longer.

There are two types of breathing.

1.  Costal or Chest Breathing: When we inhale, the chest expands and the abdomen shrinks. When we exhale, the chest shrinks and the abdomen expands or expands. When we run fast or for a long time, it is easy to get heartburn in the ribcage .
2. Abdominal Breathing : When we inhale, the diaphragm moves down, allowing air to enter the lungs, causing the abdomen to expand. When we exhale, the diaphragm moves up, causing the abdomen to collapse. This method of breathing will not cause heartburn when running for long periods of time.

Normally, after running for a while, our breathing rhythm will adjust itself to the running rhythm, which will be the rhythm that we feel is appropriate and comfortable. The two types of running rhythm and breathing that new runners should know are as ยูฟ่าเบท follows:

Running pace 2 – 2

1. Inhale and step with your right foot for a count of 1.
2. Left foot on the ground count 2
3. Exhale as your right foot lands on the floor for a count of 1.
4. Left down count 2
5. Right foot down again, count 1, which is the next breathing rhythm cycle.

It can be seen that every time we inhale and exhale, we land on the right foot. The momentum that is transmitted from the lower part of the foot that hits the ground to the torso and the diaphragm muscles (Diaphragm) while stretching and contracting comes from the right foot. Every time we inhale, we receive force from only the right side.

Running pace 3 – 2

1. Step down with your right foot and inhale for a count of 1.
2. Left leg steps forward counting 2
3. Step with your right foot and count to 3.
4. Step your left leg forward and exhale for a count of 1.
5. Right leg steps forward counting 2
6. Left leg down and inhale count 1, which is the next breathing cycle.

Creating a 3 – 2 running rhythm or the inhale-landing rhythm 3 times and exhale 2 times will help prevent injuries better because while we are breathing, the muscles will stretch and contract. It can be seen that the inhale rhythm will alternate between the left and right, causing the diaphragm to not have to receive the impact on either side. But when first using it, you should try practicing breathing by walking to warm up gently first to adjust yourself to the breathing and landing rhythm of the feet.