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Come si dovrebbe respirare durante la corsa

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Una delle prime sensazioni “spiacevoli” con cui si confrontano i runner principianti è il “fiatone”.

Durante l’attività aerobica i nostri muscoli bruciano una quantità maggiore di energia e aumenta la richiesta di ossigeno, ciò porta ad un forte aumento della frequenza respiratoria.

Perché un principiante della corsa soffre maggiormente questo aumento?

Ci sono sicuramente alcuni fattori che portano il runner principiante a consumare, a parità di velocità, una quantità di ossigeno maggiore rispetto ad un soggetto maggiormente allenato, tra cui:
– Peso
Spesso il principiante inizia a correre per dimagrire, la condizione di sovrappeso implica una maggiore richiesta di energia e ossigeno durante la corsa.

– Muscoli respiratori
I muscoli coinvolti nella respirazione (tra cui il diaframma) si allenano e diventano più efficienti durante la corsa, portando la respirazione ad essere più profonda ed efficace.

Quali sono gli errori da non compiere durante la respirazione?

– Non forzare la respirazione, meglio diminuire l’andatura per qualche minuto cercando di recuperare una respirazione impegnata ma naturale.

– Respirare con naso e bocca

– Sincronizzare andatura e respirazione, ad esempio utilizzare il tempo di 3 passi per inspirare e 3 per espirare, la frequenza aumenterà all’aumentare dell’andatura (2-2, 2-1 o addirittura 1-1 durante uno sprint).

CORRI ANCHE TU PER IL CUORE A CARDIORACE

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