1000m running skills: breathing method using mouth and nose

Speaking of 1000-meter running, many people may have experienced it. This is a relatively difficult long-distance run. When running long distances, people must pay attention to adjusting their breathing so that they will not feel very tired after finishing the whole course. In addition, they must pay attention to the speed and not rush. The following will introduce you to the breathing techniques for 1000-meter running.

1. Breathing method: Generally, we breathe through both mouth and nose at the same time, not just mouth or nose. There is a breathing rhythm: generally adopt "three steps, one inhale, three steps, one exhale" or "two steps, one inhale, two steps, one exhale", which depends on each person's athletic ability and level (the breathing rhythm can be practiced in place to get a feel of this method). As for the running movements: what you need to pay attention to is that you must be relaxed and coordinated when running. This requires that the foot should land on the ground with the entire sole, and the knees should be bent to cushion the transition to pushing off the ground with the forefoot. Keep your upper body upright and relaxed, and swing your arms naturally and powerfully.

2 "Pole": It is a term used in middle and long distance running. It is due to the inertia of internal organs that the oxygen supply temporarily lags behind the needs of muscle activity. In addition, a large number of metabolic products produced by muscle activity cannot be transported away in time. Therefore, after running for a period of time, you will experience varying degrees of difficulty breathing, chest tightness, limb weakness, and decreased running speed, making it difficult to continue running. At this time, you should keep running with tenacious will, deepen your breathing, adjust your breathing rhythm, and then adjust your running speed, and you will overcome the "extreme point".

3. Pay attention to the warm-up exercises before long-distance running and the cool-down and relaxation exercises after exercise . The inertia of internal organs mentioned above is an objective reality. This requires us to do adequate warm-up exercises before exercise, fully mobilize the body (what we usually call warm-up), and mobilize the joints and ligaments of the body to prevent sports injuries. After exercise, you should clean up and relax so that your muscles can relax, allowing the body to recover quickly and remove the metabolic products produced by muscle activity, making the body healthier.

4. Pay attention to physical hygiene when long-distance running: when dressing, don’t try to save trouble and catch a cold, especially when running long distances in winter. You should wait until your whole body is hot before taking off your outer clothes. You should put on your outer clothes immediately after the long-distance run to prevent colds. The shoes and socks you wear when running long distances should be soft and fit your feet to avoid foot injuries. Don't exercise recklessly when you are sick or injured, and adjust the amount and intensity of exercise in time. You should also pay attention to strengthening your nutrition, getting enough rest, avoiding overwork, and running at an appropriate distance and speed, step by step, from small to large, gradually increasing. Don't rush for quick results, so as to avoid adverse reactions.