Does the score run badly athleticism


If the colleague comes to the door today and greets me completely out of breath. Stitch. Circulatory problems. Total overload because he started running too late again.

But honestly, what does he think? He's not an experienced runner but always shows others in the gym how to do it properly. A good occasion to explain why each of us basically gets out of breath sooner or later.

We all know side stitch. But where does it come from? At least now, many of us are thinking about breathing. There is a reason why a lot is being said about the Internet Breathing techniques for runners written and about the "correct" breathing when jogging discussed.

Breathing, however, is a very intuitive automatism that we shouldn't try to control consciously. Instead of achieving a supportive regulation, this deliberate intervention tends to throw us out of the rhythm and thereby cause the side stitches in the first place.

Think about your last run: did you get a stitch? Maybe you were just traveling too fast, but maybe you consciously controlled your breathing shortly beforehand?

Tips on breathing while jogging

Mouth or nose? Many runners ask themselves this question.

Breathing through the nose has the advantage that we warm, filter and humidify the air and thus avoid a dry throat. Breathing through the mouth can quickly lead to a scratchy throat and, in the worst case, sore throat, especially at low temperatures.

Sooner or later you will have to switch to mouth breathing, because above a certain speed or distance, nasal breathing is no longer sufficient to supply your muscles groaning for energy. More energy means more oxygen. And more oxygen means breathing more heavily. Or more.

Sure, we can't just increase our lung volume, but it can be done over time.

However, what we can do right now is use our lung volume to the full. And through deep abdominal breathing. Because compared to shallow chest breathing, all of the air in the lungs is exchanged, including in the lower regions. This increases the uptake of oxygen and more energy can be obtained for the muscles.

In any case, breathing out is more important than inhaling when running. By active, conscious exhalation the entire air in the lungs you protect yourself from pressurized breathing - the very cause of stitches in the side that ruined my colleague's morning.

At the same time, calm breathing leads to an economical running style, so that you can run longer, farther and faster ;-)

Tips for beginners

For beginners, we recommend a slow start to their career as a runner. Choose your pace so that you can (or could) chat comfortably. This puts you in a good aerobic range and shouldn't have any breathing problems or side stitches.

In addition to endurance training and strength training, it is of course a good idea to integrate regular breathing exercises into the training plan. Because this increases your lung volume and the maximum oxygen uptake capacity over time. Beginners breathe in between half a liter and a full liter of air, for trained runners that can easily be four!

When running, do not concentrate so much on your breathing, but train it off the path. After all, you want to enjoy the run itself and not puff and count your steps to stay in rhythm!

Have no fear. Slip on your shoes and start walking.

You are always faster than my colleague ;-)