What are the correct breathing methods for running?

Maybe many of us have the habit of running. Running can effectively improve our physical fitness, but one thing that needs special attention is that we must pay attention to our breathing rhythm. Only by mastering a good breathing rhythm can we achieve the purpose of better physical exercise. Presumably, everyone does not know much about the correct breathing methods for running. Let us learn about it together.

Running breathing method

Now I start long-distance running every morning, so I looked up a lot of breathing methods for running in order to exercise scientifically. Make running feel easy, not tiring.

There are several ways to breathe while running:

1. When running, inhale through both mouth and nose, and exhale through the mouth.

2. For slow running, use the breathing method of exhaling once every three steps and breathing once every three steps (suitable for long-distance running over 1,600 meters)

3. For medium-speed running, use the breathing method of exhaling every two steps and inhaling every two steps (suitable for medium-distance running over 800 meters)

4. When running fast, use the breathing method of exhaling with one step and breathing with one step (suitable for short-distance running over 60 meters)

5. Breathing frequency: two short inhalations and one long exhalation or one long inhalation and two short exhalations.

It is not advisable to breathe only through your nose when running

When running, the body's need for oxygen increases. If you only breathe through your nose while running, it will not be able to meet the body's need for oxygen. At this time, it will inevitably force the respiratory muscles to strengthen their activity and speed up the breathing rate to increase the ventilation volume of the lungs to meet the body's need for oxygen. As a result, the respiratory muscles will fatigue more quickly, which will affect the oxygen supply. Therefore, people often pay attention to the rhythm of their breathing while running, and open their mouths appropriately to assist nasal breathing.

According to research, by breathing through both mouth and nose, the lung ventilation volume can be increased from 80 L/min when breathing only through the nose to 173 L/min, and because the breathing rate is not too fast, the onset of respiratory muscle fatigue is delayed. Through the mouth, it can also help dissipate the heat generated in the body during exercise. However, when running in severe winter, be careful not to open your mouth too wide. In this way, the inhaled cold air can be warmed when passing through the mouth, thereby reducing adverse stimulation to the respiratory tract and lungs.

The correct breathing methods for running must be taken seriously by each of us, especially those who love running. Mastering these contents can help us improve our running efficiency more efficiently, and it is very good for improving our own quality. You can try to use it.