Running is a great form of exercise and its advantages surely go way beyond the physical. It’s one of the most inexpensive and convenient exercises that boosts your overall health and fitness. Whether you’re an experienced runner or just getting into running, it is crucial that you understand the importance of doing it the ” Right Way ” which will help improve your performance and avoid injuries.
As simple as running may be, it definitely requires some degree of preparation such as, an efficient training plan, good posture, nutrition, running gear and practicing the correct breathing technique.
The Diaphragm
When we run, our lower limb muscles such as the quadriceps, hamstrings and calves are largely responsible to move us forward. Nevertheless, inefficient breathing while running affects our endurance. The diaphragm muscle plays a vital role in respiration and strengthening this muscle is essential for a better performance.
The diaphragm is a dome – shaped muscle located below the lungs separating our chest from the abdomen. With inhalation, the diaphragm contracts forcefully to expand our lungs and bring in oxygen which is then utilized by our body to produce energy. With exhalation, the diaphragm relaxes and forces the air out of our lungs.
What is Diaphragmatic breathing?
Diaphragmatic breathing, also known as belly breathing is a technique that engages the diaphragm to generate more space within our thoracic cavity, allowing our lungs to expand to their full capacity and thereby, taking in large amounts of oxygen which is necessary for running. For beginners, the feeling of breathlessness and muscle fatigue just few minutes into running is associated with low levels of oxygen in the lungs.
How to belly breathe correctly?
Practice is key.
The easiest method to practice belly breathing is to lie down on the floor with your knees bent, core engaged and your body relaxed. Place one hand on your stomach and other hand on your chest. Breathe in deeply in a manner that your stomach rises and lifts your hand. Remember that your chest should not rise when you inhale. Now, exhale slowly so that the hand placed on your stomach falls back to its original position. Repeat the steps a few times.
You can also practice this technique while sitting. Try to practice for 5 minutes few times a day and eventually, it will become more natural thus strengthening your diaphragm and increasing your ability to obtain and use more oxygen while running.
Regardless of what your running pace is, learning this basic belly breathing technique will help improve your endurance and overall running experience. As you become more comfortable with the technique, belly breathing can be incorporated with the number
of foot strikes in a rhythmic pattern. The more you practice the better you get.
If you have any questions or require further information about the right breathing technique while running/exercising, book an appointment to see our Physiotherapist Tanvi Tiwari who can assist you with correcting and improving your technique.