Track and field is a type of sport that primarily consists of running. In addition, athletes complete exercises that involve throws and jumping over hurdles. As with other exercises, athletes rely on breathing techniques to help complete the activity without getting burned out. Shorter track competitions and exercises are not as hard on the respiratory system as longer events. However, successfully completing any type of running exercise is dependent on effective breathing techniques.
The Basics
The first rule of any exercise is to breathe through the nose and out through the mouth. This is especially important in track and other running sports, since you can lose oxygen quickly. Breathing solely in and out through the mouth will place too much pressure on the airways, resulting in chest pain. On the flipside, only breathing through the nose will not allow your body to expel enough carbon dioxide.
Breathing Ratios
A breathing ratio consists of alternatively inhalating and exhaling with your steps while running. For example, moderate runners will generally utilize a 3:2 ratio in which you inhale for three steps and then exhale for two. This type of ratio is most appropriate for track runners. In some track exercises, however, you are required to quickly run a short distance. In this case, you might consider a 2:1 ratio where you inhale for two steps and exhale for one. This method takes practice, and you might have to think of each breath for during practices to get the hang of it.
Effects
Breathing techniques keep oxygen flowing freely throughout the body, essential for sustaining energy during a workout. Inadequate breathing can hinder your performance by not allowing you to run as far. Improper breathing techniques can also lead to injury. For example, if you breathe solely through the mouth during track exercises, you can add stress the lungs, causing a chest injury. A lack of oxygen flow through the body can also cause tightness in your muscles.
Considerations
Chest tightness, wheezing and a shortness of breath can occur when you do not follow breathing techniques during track. However, if you experience these symptoms even though you practice specific breathing techniques, this can signify exercise-induced asthma. According to the American Academy of Allergy, Asthma and Immunology, you might be asthmatic but only prone to related symptoms during a workout. Exercises like running strain the bronchial tubes and can constrict them, especially when you practice outdoors in low humidity and cold temperatures. Having asthma does not mean you have to give up track. Instead, you will have to take extra precautions. In addition to breathing properly during a workout, you might consider taking an albuterol inhaler prior to exercise.
