Your performance while jogging could be affected by the way you breathe. When you run, your body circulates oxygenated blood to muscles in use. If you're not taking in enough air, your body may not be getting the optimum amount of oxygen it needs for jogging. This results in poor endurance and stamina, feeling out of breath, even lightheadedness. Drawing enough air into your diaphragm will help you optimize your breath for jogging.
Significance
When you breathe in an optimum amount of oxygen while running, your muscles receive more glycogen, the extra sugar your body stores for energy, explains "Women's Health" magazine. Glycogen can help you avoid cramping, which can cause low endurance. It's a natural reaction to nearly hold your breath when exerting yourself, but it's a dangerous practice. Not taking enough air in through the diaphragm while jogging could leave you feeling winded and even prone to fainting. Always run at a manageable pace. If you can hear yourself breathing, you're pushing your body too hard.
Breathing Exercises
You can start learning to breathe through the diaphragm while jogging while you're resting. This is the ideal time to learn to breathe properly so you can apply your practice at the track or on the trail. Lie on your back on the floor and place a hand over your belly. Draw in a breath and watch your hand. If it doesn't rise, you're not breathing deeply enough, the MarathonGuide.com website advises. Diaphragm breathing occurs when you breathe in deeply and pull the air into your belly, so your hand should move upward with each inhaled breath and fall with each exhale.
Running Cadence
Seasoned joggers and runners often employ a cadence while running to help increase stamina --- a breathing pattern that allows you to intake the ideal amount of oxygen with each breath. Some joggers use a three-counts-in-to-two-counts-out cadence, but you can also use an equal number of inhales and exhales. Using a cadence while running allows you to concentrate on getting enough oxygen in your body. You can breathe in time with music or your strides --- breathing in with the left, right and left foot strikes, MarathonGuide.com explains, then breathing out on the right and left strikes --- to help you keep track.
Building Stamina
Your stamina may improve slightly when you begin using diaphragm breathing, but practice will make perfect. Don't expect to a see a drastic change in your power and longevity while jogging. That type of improvement comes with weeks of hard work and consistently running so that your cardiovascular system becomes more efficient. Set a goal, like running a 5-kilometer race, and train so that you feel comfortable with your breathing and your stamina level.
