How to breathe well while running?

Running is an aerobic exercise, and breathing is the main way to get oxygen. However, many people experience various symptoms due to improper breathing methods while running. In fact, long-distance running is an intense sport, and correct breathing methods are required to avoid premature muscle fatigue. It is recommended to use it with your mouth and nose during long-distance running to increase oxygen supply. The same applies to other strenuous activities. Let’s take a look at how to breathe while running so as not to get tired.

Correct breathing methods can help the body maintain a stable state, increase the range of motion and improve heart function.

Generally speaking, adjusting your breathing is very important for exercise and fitness. Improper breathing methods will cause muscle fatigue prematurely, especially during strenuous exercise. Holding your breath will increase blood pressure and even cause discomfort symptoms such as dizziness.

When engaging in relatively strenuous activities, breathing through both mouth and nose is more beneficial than breathing only through the nose or only through the mouth. The main advantages are that it can reduce ventilation resistance in the respiratory tract and increase ventilation volume; expose the mouth full of blood vessels to increase heat dissipation; and delay the onset of fatigue.

Running is an aerobic exercise, and breathing is the main way to get oxygen. However, many people often experience muscle cramps and stitches in the side due to improper breathing methods while running, and they become breathless and exhausted after only running a few steps. Recently, a health channel published an article pointing out three breathing methods related to running.

1. Take a deep breath before running. Before running, inhale enough air through your nose, then hold your breath for 5 seconds and exhale slowly. This way of breathing can allow your body to enter the best exercise state.

2. Breathe rhythmically while running. Rhythmic breathing is very difficult to master, but it can coordinate the relationship between movement and breathing very well. Many world champions use this method to exercise, such as running three steps while breathing in or out; if you are jogging, you can run two steps for every breath you inhale, and one step for every breath you exhale; but if this breathing rhythm makes you feel short of breath, you can run one step for every breath you inhale or exhale.

When jogging, you can inhale for 5 seconds and exhale for 5 seconds. When running, your shoulders, wrists, hands and chin are all in a tense state. The process of exhaling air is the process of relaxation. So when you exhale, shaking your hands, shaking your shoulders, and opening your mouth wide can all relieve stress on your body.

3. Relax your breathing after running. Block your right nostril with your left middle finger and inhale for 4 seconds. Then hold your breath for another 4 seconds, remove the fingers on your right nostril, exhale slowly, and repeat on the other side. Using this breathing method 15 minutes after running can effectively relax and relieve discomfort. Using this method in the morning can also help clear your nasal passages.

Finally, the editor reminds you that breathing through your nose while running and coordinating with your running rhythm can meet the body's oxygen requirements. However, as the running distance and intensity increase, the oxygen demand increases, and you should switch to mouth and nose breathing. When inhaling and exhaling, you should do it slowly, finely, and for a long time, exhale with your mouth slightly open, and avoid breathing quickly and heavily.