The difficulties that can lead to a prompt interruption are many, but those who have recently decided to start running have certainly made an important and far-sighted choice.
One of the first unpleasant sensations that a beginner runner will experience is the feeling of out of breath. The term “aerobic” refers to the fact that our muscles burn more energy when they are in aerobic activity.
There was a sharp increase in respiratory rate when the requirement was increased. Why does a running beginner suffer the most from this increase? The reasons are different but the thing that may be surprising is that lung capacity doesn’t have anything to do with it.
Let’s understand what the reasons are and what the advice is to those who have recently run. There are a number of factors that lead a beginner runner to consume more oxygen than a trained person at the same speed.
The first is the fact that the body doesn’t know how to work. The lungs must learn to work more efficiently, and this is a task for which they need time. In addition, the muscles that are used to exercise are not yet adapted to a higher intensity.
These muscles do not have the capacity to process more oxygen, so they need to become accustomed to it. If the activity continues, the body will adapt, and the body’s response to a given effort is much better.
There are also other factors that can be added to this. The first is that if we run at a high intensity for a long period of time, our muscles can begin to suffer. This is because they don’t have enough time to recover and build up. Another factor is that the body uses more energy when it is doing aerobic exercise.
The last is that the heart works faster, and it is necessary for it to work faster in order to make up for the higher energy consumption. If you are a beginner runner, then it would be advisable to start slowly.
The first thing to do is to walk for a few minutes, then jog for 5 minutes, then run for 10 minutes, and so on. To sum up, it’s important to follow the following recommendations: • Run every day.
Often the beginner starts running to lose weight , so he starts from an overweight condition which implies a greater demand for energy (and therefore oxygen) during the race.
– Economy of the race
A trained subject naturally develops a certain optimization of the athletic gesture, combined with a general adaptation of the tendon muscle structure to running, which leads to a decrease in the amount of energy required to run, at the same speed.
The muscles involved in breathing train and become more efficient while running, which in turn leads to breathing deeper and more effective. Cardiac output and capillarization are important factors that are often overlooked by long-experienced runners.
By muscle capillarization we mean the quantity of capillaries in the muscular districts involved with running, a phenomenon that leads to a better distribution of blood in the muscles, and therefore to a more effective oxygenation of the same.
The amount of blood that a ventricle is able to expel in a minute is referred to as cardiac output. In reality, the out of breath is caused by a less effective distribution of oxygen to the muscles in a beginner runner than it is in a person trained to run.
So aren’t there any tips on how to breathe when running ?
Let’s say that also in this case it is easier to highlight the mistakes not to make:
– Do not force breathing
If the feeling of lack of air becomes unbearable, do not try to force the entry of air into the lungs because it is useless. If you want to recover a committed but natural breathing, try to decrease the pace for a few minutes.
– Breathe with nose and mouth
It’s true that breathing through the nose improves the quality of the air in the lungs, but it’s also true that the flow of air through the nose isn’t enough to deal with an increase in oxygen requirements.
– Synchronize gait and breathing
The time of 3 steps to exhale and 3 steps to inhale should be used to adjust the inhalation and exhalation phases with the steps taken during the run. As the pace increases, the Frequency will increase as well.
Making breathing regular can help the beginner to reduce the sensation of breathlessness and avoid being forced to breathe in to get more oxygen.
A well-trained runner has a natural ability to cope with the fatigue and discomforts that may arise during a demanding training session, reducing them to the right size, while for a beginner. The mind needs to be trained as well.