Puresty

22/04/2022

How to breathe properly during running training. Techniques, rules, exercises

Nose breathing

When the air is inhaled through the nose, it is heated and moistened in the nasal cavity. Also in the nasal cavity there are tiny hairs (cilia) that filter dust and foreign bodies, thereby protecting the respiratory tract from contamination.

Mouth breathing

For a person who does not specifically train nasal breathing, breathing through the mouth while running is more comfortable, since the oral cavity allows you to take deeper breaths. With increasing load and during intensive training, such breathing allows you to compensate for the increasing oxygen needs of the muscles.

Diaphragmatic breathing

The diaphragm is an unpaired muscle that separates the thoracic and abdominal cavities. It plays a major role in the respiratory function of the body: the downward movement of the diaphragm provides inspiration by creating negative pressure in the chest cavity. It is important to note that, except in cases of rare pathologies (for example, with paralysis), the diaphragm always works. Nevertheless, mastering abdominal breathing techniques can be useful.

22/04/2022

22/04/2022

23/02/2022

But what if the prospect of freezing fingers and a sideways wind fills you with dread? Turbo trainers hooked up to a computer running one of the different virtual cycling apps – Zwift, Rouvy, FulGaz, Bkool and Sufferfest – offer a range of different experiences for cyclists who don’t want to venture out on wet and cold roads.

In fact, it’s now possible to cycle the steep hills of Yorkshire and cruise through the sun-drenched streets of Cape Town on the same dark winter evening all from the comfort of your own home, thanks to huge advances in technology.

When it comes to virtual training, Beaumont says: ‘I tend to just plan my sessions with my coach using Training Peaks, which automatically syncs with Zwift, which I then complete,’ he says.

‘Indoor training and any form or gamification are not my natural habitat, but it has its place and allows you to get consistency in your training when the weather is very poor, or you are time poor because of work and family.’

All you need is a smart trainer, a laptop or tablet and a decent WiFi connection and away you go. Most of these services offer a free trial period so you can evaluate them to see which is right for you.

21/02/2022