This mini blog comes from a common question of my runner and well I think it is important for all of us, who go out and run some meters.
There are different types of how we breathe while doing exercise, such as are ''abdominal breathing'' and ''complete or diaphragmatic breathing'' and they are the most recommended.
We all have different ways of breathing when running, the most common is inhaling through the nose and exhaling through the mouth. Usually when we are starting, breathing will come naturally; once the level of the person increases, intensities, etc ... oxygen consumption will increase and that is where every starts being tricky...
Here some advices, for when you start struggle with your breathing:
Coordination of breathing with strides:
In a light training sessions (RPE 4-5) is recommended a 3: 3, although if you are not comfortable with that frequency, you can try a 2: 2. In moderate paces 2:2 ( harder paces 2:1 // 1:2). These breathing rhythms should be enough to provide the necessary oxygen to all your muscles, read this as:
3:3 would be when we take three strides while inhaling the air and another three while exhaling.
2:2 would be when we take two strides while breathing in the air and another two while breathing out. (1:2 (one step to breathe in and two to breathe out) or 2:1 (just the opposite))
The secret of this is running in a coordinated way, your breathing will be sync with each stride and your cadence the will be imposed by your oxygen intake.
2- Maintain a correct posture when running:
When running, the upper body must be completely upright and slightly inclined forward, "chest out" or "proud chest" and look forward, about 15-20 meters (in the trails, 2-3 steps forward and memorize terrain) ... in this way, you will be able to free the diaphragm and increase the volume of oxygen you inhale.
3- If you like to train by sensations or perceived effort scale, here is a table as a guide:
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