How to breathe while running to avoid exhaustion and side stitches.
If you have ever had breathing problems in the past you will know that it is one of the most unpleasant things that you will ever experience. The article below should give you an idea on how to improve your breathing technique which in essence will make you a better runner.
“Breathing problems and side stitches are a common complaint among many runners, especially new runners. If you are having problems breathing, it’s always wise to consult with your health care professional first to rule out any medical issues. Asthma or exercise-induced asthma and allergies are very common, so when you feel you can’t catch your breath, if you cannot inhale or exhale productively, if you experience any wheezing, or other symptoms that are uncomfortable or concern you, please check with your doctor.”
“Side stitches are generally considered to be a muscle spasm of the diaphragm, a muscle associated with breathing. More specifically, they are probably a spasm of the ligaments that support the diaphragm. The symptom runners typically report is a sharp pain on their right side, immediately below the ribs.”
“Other factors that may lead to side stitches are running on a full stomach or becoming dehydrated on a run. Avoid eating within one hour of running and only eat lightly within three hours of running. Stay away from high fat foods before running too. Dehydration contributes to muscle fatigue and spasms, so go into your runs well hydrated. Drink plenty of fluids before, during, and after your runs.”
8 Tips on how to prevent side stiches
1. Warm up thoroughly and then gradually increase your run pace
2. Drink water, stay well hydrated
3. Increase your fitness level
4. Practice deep belly breathing
5. Strengthen core muscles
6. Eat at least three hours before a run
7. Run on soft surfaces to reduce the force of impact
8. Slow down your run pace until you are further conditioned
How to Belly Breathe:
“Try out this technique by lying down on the floor, placing a hand on your belly and breathing deeply. If you feel your hand rise and fall slightly with your breathing, you are belly breathing. If your chest moves up and down rather than your belly, you are not breathing deep enough. Focus on your hand and try making it rise and fall. To make sure you continue breathing deeply during your run, periodically take a very deep breath and forcefully exhale, pushing all the air out of your lungs. With the exhalation, drop your shoulders, shake out your arms, and relax them. Then, take a deep breath and continue your run.”
This is article was written by Susan Paul.
To read more on this article please go to http://www.runnersworld.com/for-beginners-only/breathing-tips-for-new-ru...