Why can’t you breathe only through your nose while jogging?

One of the main components of a quality run is breathing. If an athlete does not know how to breathe properly, he will not be able to run a long distance because of the discomfort that will appear in the body. Many people at school were taught to breathe only through their nose while running, but this is wrong.

master of sports in track and field

Our breathing is a response to the intensity at which you run. Match your jogging pace to your fitness level.

Proper breathing is the key to a productive run

Breathing properly is important for any sport. After all, without oxygen, muscles switch to anaerobic glycolysis, which significantly reduces their endurance and reduces the efficiency of exercise. Breathing is regulated by a special department of the brain, which “adjusts” it to the needs of the body without our participation. When the load increases, more oxygen is needed – breathing becomes more rapid and the volume of inhaled air increases. So the more we inhale, the better it will be.

The expert notes that our task is to breathe with everything we can during the run: mouth, nose and even skin. It is important to stay calm and not to breathe superficially.

The main thing is not to get in the way

The body itself decides how much we need to breathe during a run and how often to do it. All you have to do is not interfere with the breathing process.

The expert gives the following tips on proper breathing technique while running:

• Breathe evenly and freely.
• Relax your shoulders, do not push them up. Gather your hands into a loose fist.
• Slightly bring the shoulder blades together at the back.
• Breathe with your nose and mouth at the same time.

Inhale – nose, exhale – mouth

This breathing technique when running is considered more beneficial for the heart. The volume of air we inhale through our nose is less than the volume we inhale through our mouth. This helps to normalize the heart rate.

The breathing technique depends on the intensity of the run. For example, when running fast, it is preferable to breathe through the mouth in half a breath in order to reduce the pressure on the internal organs. For interval running, it is better to breathe through the nose, but halfway through. When running in the cardio zone, you should watch your stride and keep the same breathing rate: both of these factors reduce the shock load on the liver and spleen, which will allow you to maintain intensity for longer and avoid pain.