How to breathe correctly when running

As we all know, running also requires a certain amount of knowledge. I don’t know if you still remember that when we were in school, the physical education teacher always taught us how to swing our arms or breathe in the correct rhythm. But what is the correct breathing method? We answer your questions by consulting professionals and collecting information.

When people first start running, they run at a slower pace and are in the warm-up phase. At this time, the body's demand for oxygen is not great and breathing through the nose can cope with it. As the running distance becomes longer and the speed becomes faster, the body's demand for oxygen will greatly increase. At this time, breathing through the nose alone can no longer meet the oxygen supply needs. If you only breathe through your nose, it can easily cause respiratory muscle fatigue. Therefore, the mouth and nose need to work together to increase the supply of oxygen and relieve the tension of the respiratory muscles.

In winter, there are some rules to follow when breathing through the mouth. Generally speaking, you should keep your mouth slightly open and press the tip of your tongue against the upper palate, allowing the cold air to be inhaled into the mouth from both sides of the tip of the tongue, thereby warming the cold air and avoiding direct inhalation into the trachea, which may cause coughing and discomfort. When you exhale, release the tip of your tongue from the roof of your mouth, allowing the hot air to flow out of your mouth smoothly. This is not necessary in summer. But you can also use this technique when running on the road or other places with poor air quality.

Adjust your breathing to help speed up

If you want to achieve better exercise results when running, you must always speed up. When accelerating, people tend to feel more strenuous, and some people even grit their teeth and use their thighs to exert force, which is a wrong method. Accelerating while running should start with adjusting your breathing. Normally, you should exhale after two steps and breathe in after two steps. When accelerating, you should take deep breaths and lengthen your breathing time. At the same time, you should speed up your pace to inhale after three steps and exhale after three steps. By changing the frequency, you can increase your speed.

In addition, people with poor physical fitness should start with small steps when accelerating. Accelerating while running is also a programmed operation of the human body, not a blind operation. By adjusting your breathing, you can make your running time longer and the exercise effect more obvious.

The breathing method when running should be determined according to your physical condition, running rhythm and situation. There is no fixed law. We must not stick to the old rules, but learn to be flexible and make adjustments based on the actual situation. At the same time, we hope that if you need help, you should consult experienced people instead of blindly believing in the so-called experience on the Internet.