How to improve breathing and endurance for running, football, swimming

Do you know how to breathe correctly when running, and how important it is to develop the correct breathing technique during sports training? At the same time, it doesn’t matter at all whether you run, squat, swim or do press exercises. Correct breathing technique allows you to prolong your endurance, improve your well-being, and help you achieve better results.

In this article, we will analyze in detail how to breathe correctly while running - we will study the technique, tell you how to restore your breathing if you lose rhythm, and explain what to do if you start to choke.

Why does shortness of breath occur?

There are 2 types of shortness of breath - physiological and pathological. The first occurs in people who do not exercise, during running, climbing stairs and other activities. The second type of shortness of breath can occur at rest.

Any shortness of breath appears as a result of problems associated with the cardiovascular system and lungs, as well as diseases such as pneumonia, tuberculosis, heart failure and pre- or post-infarction condition. If shortness of breath occurs frequently, you should consult a doctor.

If only physiological shortness of breath is observed, it is recommended to train the lungs with a variety of sports activities.

How to breathe correctly to increase your oxygen supply

While running, practice deep and even breathing. Completely force all the air out of your lungs so that you can take in as much oxygen as possible on your next breath.

And in order to increase your lung capacity, you can perform simple breathing exercises from time to time:

Blow up balloons. By doing this regularly, you will soon notice that your lungs are getting better at pumping air and becoming stronger.
Another equally fun way to increase your lung capacity is to attach a long strip of paper to your nose and blow on it, trying to keep it in a horizontal position for as long as possible.
Play wind instruments or just sing!

How and to whom are endurance exercises beneficial?

Improving breathing and endurance will be useful not only for those who perform sports exercises at a professional level, but also for everyone else, since people belonging to the first category have a healthier body and immune system than those who do not play sports.

When visiting the gym or performing certain training programs, the human body is maximally saturated with oxygen, which helps break down carbohydrates faster. This leads to a reduction in excess weight, which is the cause of many diseases.

Thanks to the sports loads that a person experiences during endurance training, the following processes occur in the body that have a positive effect on health:

The total number of capillaries increases, which play a significant role in supplying the entire body with the necessary amount of oxygen.
The heart muscle is trained, blood flow increases, which affects the quality supply of oxygen to the body.
Mitochondria, which are responsible for cell growth in the human body, are launched.
The functioning of the respiratory system is normalized, and the level of lactic acid in muscle tissue is significantly reduced. It is precisely due to the fact that it is found in abundant quantities in muscle tissue that pain can be observed in the muscles during sports activities.

When performing any physical activity or sports training, a person loses a certain amount of energy. Therefore, competently combined sports training for endurance and well-selected nutritious nutrition will help remove excess weight and make the body more resilient and fit.

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There are several other breathing tips that will help improve your running performance:

Breathe rhythmically. Remember that with every breath your heart speeds up, and if you breathe raggedly and not rhythmically, then you artificially create an “arrhythmia,” which increases the load not only on the heart, but on all organs.
If your side hurts, take a step, breathe deeper and slower. As you inhale, press on the painful area with your fingers, and as you exhale, release it. After 2-3 cycles the pain should stop.
If your heart begins to tingle while running, reduce the intensity and switch to diaphragmatic deep breathing through your mouth.

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What to do to increase endurance?

According to experts, you can improve your breathing and endurance by alternately performing some of the most effective exercises from the following list:

By doing endurance running , you can train not only your heart and lungs, but also your leg muscles. It is not recommended to run monotonously; it is necessary to alternate fast running with calm running. You can also do running workouts over rough terrain and climbing hills. A stadium or forest belt is suitable for exercise. If positive results appear during training, to increase the load, you can additionally hang special weights on your legs, which are sold in sports stores. If this is not possible, it is recommended to place a sealed container with water or sand in your backpack and practice with it.
Swimming. Water exercises are one of the most effective types of training that pump up the shoulder muscles and train the lungs and the respiratory system as a whole. This is especially suitable for athletes involved in boxing or wrestling, as well as other athletes who have suffered shoulder injuries. To do this, it is enough to use one of the styles, for example, backstroke, front crawl, butterfly or breaststroke.
Mask. If this is not available, you can use a respiratory mask, which can be purchased at sports equipment stores. The technique allows you to strengthen the muscles located in the area of the ribs and responsible for the depth of inspiration. If you have problems with the cardiovascular system or lungs, this technique should be abandoned.
Elements of lung training based on activities practiced in yoga. To do this, for 2 minutes. you should inhale sharply and also exhale sharply, trying to gain the maximum amount of air while doing this. In this case, after inhaling, you need to pause a little, if possible, and then exhale. The delay time should be increased with each exercise.

An athlete's endurance can be divided into general and special. The endurance of the human body is the ability to perform and withstand physical activity and overwork for a certain amount of time.

In sports competitions or various relay races, the endurance level of an athlete is considered to be the time during which he is able to carry out active physical activity.

General endurance is considered to be a person's performance of physical work of moderate intensity over a certain time interval.

Special endurance can be divided into speed and speed-strength. The first characterizes a person’s readiness to perform high-speed movements over a long period of time without violating the technique of their implementation. The second is accompanied by maximum strength activity.

How to breathe correctly during a cool-down

Did you run around to your heart's content? Take your time to take a horizontal position, even if your knees are giving way and your heart is ready to jump out of your chest.

It is necessary to do a cool-down - the final stage of the workout, which will help you restore your breathing and return to an alert state.

Remember - under no circumstances should you suddenly stop after a run.

Spend at least 10 minutes doing restorative exercises to protect your heart from heavy strain and prevent loss of consciousness.

Continue running, but at a more relaxed, slow pace. It is necessary to completely restore breathing and gradually reduce the heart rate. Blood pressure should decrease smoothly.

Breathe slowly and deeply, relaxing your muscles. When your breathing returns to normal, stop and stretch the muscles most involved during running.

Exercise will help you feel better faster and get the most out of your workout.

What types of exercises help build endurance?

It is possible to prepare the body for strength physical training by selecting certain complex exercises that are aimed at improving its endurance.

Endurance and breathing can be developed using the following types of exercises that improve physical performance:

Aerobic exercise. Training has a positive effect on the heart muscle, strengthens the vascular system, stabilizes lung activity and helps reduce extra pounds. Aerobic exercise includes exercise in water and running.
Circuit training. A type of exercise that can be done not only in the gym, but also in the yard of the house. To do this, a number of exercises are performed several times. Depending on physical endurance, within one sports training you need to perform from 4 to 8 circles, gradually increasing their intensity.
Special loads. Sports activities that train specific muscle groups are part of the training program of athletes who have been professionally involved in sports for a long period of time. Strength loads of this type can increase the endurance of certain muscles of the body.
Speed training is characterized by the athlete performing a specific exercise as fast as possible.

To make the respiratory system more developed, it is recommended to do triathlon. This type of training is part of the general physical activity program for professional athletes. A pond, a bike or a treadmill are not hard to find.

Running will help improve your breathing and endurance

This is necessary because triathlon contains all 3 areas that a beginning athlete should go through step by step. It is recommended to perform training together with a partner or a group of people.

However, in this sport, the main load falls on the leg muscles, which tend to “clog”, which affects the overall productivity and speed of the exercises. Therefore, at the end of your workouts, you should visit a massage or sauna to restore strength, lightness and elasticity of muscle tissue.

When practicing boxing, in order to develop endurance and the respiratory system, in addition to water procedures, additional exercises are required. For example, hitting a punching bag intensely for a certain amount of time. It is very important to play the correct shots.

To do this, it is recommended to place a mirror in front of you and monitor yourself throughout the entire workout. The exercise for a boxer is effective because it allows you to train the endurance that is necessary during a fight in the ring. At the same time, the boxer monitors his own breathing, his hands are relaxed, and the blows are delivered accurately and correctly.

Additionally, you can use the “shadow boxing” style. To do this, you need to stand in front of a mirror, take a dumbbell weighing up to 3 kg in each hand and strike in the air. Athlete in 3 min. Your shoulders will begin to feel heavy.

To complicate the activity, you should put a mask on your face, which will impede the flow of air. The mask is contraindicated for persons who have problems with the respiratory and cardiovascular systems.

Jumping rope allows the athlete to jump and move around in a relaxed manner. There are no contraindications for the time or amount of training with a skipping rope, so you should focus on your own endurance.

Hitting a pneumatic bag trains the work of the hands, increasing the accuracy and number of strikes.

CrossFit is also suitable for increasing the endurance of strikers:

shadow boxing and jump rope;
burpee (quickly kicking out the legs and putting the arms in their place) trains the muscle group of the back and shoulders;
develops leg strength by jumping over obstacles;
throwing an empty bar in front of you and throwing a medicine ball together with a partner;
exercise with a weight for the shoulder joint and torso (the exercise should be performed from left to right and back);
Take the rope by the ends and start creating waves with swings.

Each of the above workouts is performed within 30 seconds. with a break of 10 seconds. If you feel normal, you can skip the pause between exercises.

Triathlon to help

To the question “How to develop endurance and breathing at home,” the answer will be “Do a triathlon.” This sport has also established itself as an auxiliary tool that is included in the training program of many athletes (for example, Nate Diaz and even special forces training).

If you really want, it is not so difficult to find a pond for swimming, a treadmill and the most ordinary bicycle because... triathlon includes running, swimming and cycling. The athlete must continuously complete all three stages. According to primary sources, it is known that the first triathlon competitions included the following distances: running a distance of 3 km, cycling a distance of 12 km and crossing a canal by swimming. Of course, the program can be customized to suit you. It is better to do triathlon with someone in pairs or even in a group because... in this case there will be an adversarial aspect.

Exercises to develop endurance

You can improve your breathing and endurance with very simple and effective exercises that you can do outdoors, at home and in the gym.

Everyone chooses the type of training that suits them best:

Run. To fully restore the body, jogging should be done once every 2 days. Before starting the exercise, you should maintain a slow pace, which should be gradually increased. It is necessary to switch to long running when the body gets used to a certain load. It will be useful for novice athletes to start with brisk walking and then run.
Burpee. The exercise is one of the most effective because it combines jumping and push-ups. To perform it, you need to lie face down on the floor, lean on your hands and perform a push-up. Then you need to rise to your feet, while jumping up. The quality of the exercise depends on how many repetitions were performed without reducing speed.
Cycling. This type of sports discipline can be available to anyone who wants to engage in it. Due to the fact that cycling does not put significant stress on the knees, joints and feet, the workout is perfect for people who are overweight. Cycling strengthens the heart, improves the tone of the vascular system and reduces cholesterol levels in the blood. This prevents the occurrence of a number of problems associated with blood vessels and the heart.
Exercising on a treadmill. This exercise trains the human body for endurance better than others. A sports trainer makes it possible to change the angle of the equipment, which corresponds to climbing a “mountain”, while being at home. To increase the pressure on the core, you can take additional weight in your hands in the form of small weights or water bottles.
Pushups. To improve your body's endurance, this type of training should be done daily. It is also necessary to hold your breath correctly. The program, which should be performed every day, consists of 1 to 5 approaches. After some time, the exercise can be complicated by push-ups with a load or in turn on each hand separately.
Swimming. Trains the respiratory system, strengthens the cardiovascular system and the body as a whole. It is recommended to carry out water exercises regularly in an indoor pool, since the reservoir cannot be used all year round. By setting a specific goal and exercising every day, you can easily make your health stronger and your body more resilient.
Press. It is considered a very useful exercise for training the body for endurance. The exercise should be performed on the floor or on a gymnast bench. To improve results, it is recommended to perform this exercise by twisting. You can also use weights in the form of a medicine ball.
Squats. This type of exercise is very effective for developing endurance of the entire body. At the very beginning, you can train by squatting on 2 legs. Later, the technique should be complicated by squatting alternately on only one leg.
Horizontal bar. An effective and simple exercise machine that allows you to increase the body's resistance to physical stress is a horizontal bar. During the exercise, you need to pull yourself up as many times as your available strength allows you to do. You can achieve the desired results if you give your all during classes. When doing pull-ups, you need to strictly follow the technique: keep your body straight and do not bend your legs.
Jump rope exercises. A jump rope as a type of sports equipment is very good for health and will help relieve muscle tension. To begin with, it will be enough to train for 15 minutes, later the duration can be increased to 30 minutes. Exercises on a jump rope help reduce excess weight, normalize the activity of the cardiac system, normalize breathing and keep the abdominal and buttock muscles toned.

Actions for a sick heart

Heart disease significantly complicates physical development and life itself. However, cardiologists have developed breathing exercises for ischemic heart disease (coronary artery disease) and angina. This is an effective complex. But before using it, the patient must consult a doctor.

The program includes three blocks:

The first is warm-up. Here the body warms up and prepares for subsequent work. The following points are performed:

You need to stand up straight. The position of the legs is identical to the width of the shoulders. Take turns slowly tilting your body in all directions, while looking straight. The number of repetitions is 10-15.
Hands rise to the limit. Stand on your toes and reach up to the ceiling. Return to the starting position. Number of repetitions – 10.
Lie on your back on a yoga mat. The legs and arms are spread to the sides to the maximum possible extent, and the muscles should not be overly tense. Bend your fingers and toes alternately. The pace is average. Reps – 6-7.

Here, try to act as relaxed as possible and normalize your breathing.

In the same position (lying on the mat), point your toes outward and inward. Load – 5-6 repetitions.

The second one is the main one. It is carried out in a lying position, at a measured pace and constant control of breathing. Its operating algorithm:

Pull your shoulders as high as possible, trying to touch the tips of your ears. Repetitions – 6.
The arms are bent at the elbows, the legs are bent at the knees. Describe a circle with your limbs one at a time. The load on each leg and arms is 4-5 repetitions.
Bridge. In this case, the lower back does not come off the floor. The pelvis rises as high as possible. And so - 3 times.
Spreading the knees to the sides. 4-5 repetitions.

The third is a hitch. The effect of the previous exercises is consolidated here. Walk slowly in place for 1-2 minutes.

The indicated complex is performed 2-3 times a day. Gradually the load increases. All work must be constantly monitored by the attending physician.

Training program

You can improve your breathing and endurance by following the exercise plan, which is described in the following table:

Running to develop endurance

To improve endurance, it is recommended to engage in crossfit, triathlon, and various special exercises. Children can engage in similar activities, but without weights and to a lesser extent.

Without good breathing, high-quality equipment and physical strength will not be able to bring excellent results. Therefore, it is necessary to increase the efficiency of the respiratory system through various trainings.

Drugs to improve breathing

If you want to improve your breathing through medications, we recommend paying attention to the following groups of medications:

Vitamin complexes, minerals: B vitamins, Alphabet Energy, Vitus Energy;
Drugs to improve blood circulation: Mildronate, Piracetam, Nitric Oxide;
Medicines that improve iron absorption.

We hope you understand that self-prescription of medications is strictly contraindicated. Be sure to consult your doctor before your appointment.

We hope that after reading our article, you understand how to breathe correctly when running, and you will successfully begin to apply the acquired knowledge in life. In conclusion, let us emphasize: if you want to start running and have decided to study the theory of proper breathing technique, you are on the right track. You will definitely make a good runner - we wish you good luck and a speedy achievement of excellent physical shape!

Recovery after Covid: video

Perform one or more complexes at a time convenient for you. If possible, it is better to train outdoors or in a well-ventilated area.

A set of breathing exercises after Covid.

Exercises for morning exercises or warm-up before training.

A set of exercises for those who suffer from pneumonia or “corona”.

Don't skip classes and don't rush through them. You should not start training immediately after eating or drinking heavily; before gymnastics, get rid of tight clothes.

Contraindications

No matter how great the benefits of breathing exercises are, they should be performed carefully. Consult your physician before starting any activity. Gradually increase your exercise to avoid the unpleasant symptoms of hyperventilation.

Breathing exercises are contraindicated for people after surgery and with certain diseases. Limitations are severe hypertension, a high degree of myopia, previous heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, ARVI, decompensated cardiovascular and endocrine pathologies.

Surprisingly, it is true: the natural process of inhalation and exhalation can greatly change your life. Correctly selected breathing technique can improve health and ensure longevity. The main thing is the desire to learn and a competent approach.