Breathe through your

Breathe through your mouth, forget the rule so inspired by the nose. Breathing through the mouth and a great alternative to not get tired and go further Many runners are in doubt about the best way to breathe. They must understand that, through breathing, can increase the pace and volume in training and so find out who has more breath you know. So at the beginning, the runners must learn to breathe properly and in accordance with the demands of the sport needs to set aside the rule of basically just inhale through your nose and exhale through the mouth. The inspiration through the nose and expiration through the mouth works well for relaxing activities such as stretching and yoga ‘that require concentration and balance’ or hazing and regenerative training that does not require strength and speed. However, increasing the pace, speed or distance, the body will naturally need more energy and Consequence entemente of oxygen. Thus, only the inspiration through the nose and insufficient ee must capture more oxygen using a mouth. And there is no problem in this type of breathing. and common to see athletes who appear to performance expression of pain when they are actually breathing in and out while the nose and mouth. With time and experience, the runner realizes that paying attention on your breath and another form of relaxation and distraction that the race offers. In practice the intense pace, the ideal and inhale and exhale through the nose and mouth. In this case, if the runner keeps the inspiration only through your nose, for sure will tire more quickly and there will be a drop in performance. The athlete should not get the training or the race with a blistering pace. Unless the level of conditioning is an athlete profi ssional and performance. In other cases, the pace should be increased gradually to avoid sudden and intense work of the diaphragm (rib cage muscle that controls the movement of breath) and not cause the infamous ‘pain in the side’ that is emerging as one stitch in the region the liver. One way to educate your breath and use the practice of breathing cadence, and thus learn to control your breath to find the most comfortable pace. To do this, simply think of the inspiration and expiration as music bars: 1×1 ‘inspires and expires one (in this case, the nose and mouth, respectively). 2×1 ‘Inspires twice expires one (regardless if the mouth or nose). 2×2 ‘inspires and expires twice slowly. For runners inspire beginners twice and exhale slowly helps prevent exhaustion and tiredness. Worth trying various ways of breathing, either by changing the cadence, or the mouth or nose to find out what fits best. Fabio Avelar – physical education teacher by the ITU (University of Itauna), in Minas Gerais, an extension course in advanced training in street racing and triathlon by Fitness Plus (School of Excellence in Fitness) and post-graduate studies in physiology exercise by UVA (University Veiga de Almeida).