What are some good breathing methods for running?

People who run regularly have had this experience: if they don't adjust their breathing well, they will be out of breath after running for a while, and after running a few more steps with gritted teeth, they will have difficulty breathing. Mastering the correct breathing method can make running easy and lasting. I personally hate running. After running, I always feel uncomfortable and have difficulty breathing. Today, I will take you to learn how to breathe while running.

No running on the roadside

Running along the road with serious air pollution will cause you to inhale more dust and harmful gases, which will invisibly increase the damage to your body. Therefore, it is best to choose a park with fresh air, on grass, or on a soil road with appropriate hardness or softness for running exercises.

1. 2

Different speed, different approach

There are two ways to breathe while running: one is to breathe only through the nose, and the other is to breathe through the mouth and nose together. When you first start running or run at a slow pace, your oxygen demand is small and you can meet it just by breathing through your nose. When running for a long time or at a fast speed, you should breathe with your mouth open to relieve the pressure on your respiratory muscles.

twenty three

Matching steps

The rhythm of your breathing should be closely coordinated with your steps. Usually the breathing rhythm for jogging is to exhale every 2 to 3 steps, and inhale every 2 to 3 steps, and keep your breathing even and consistent, so that you will feel light when running.

3. 4

Take a deep breath

Many people do not pay attention to the depth of their breathing when running, so when they exercise for a long time, they will experience shortness of breath, resulting in a feeling of chest tightness and difficulty breathing. Although some people pay attention to inhaling, they often ignore the depth of exhaling. Breathe as deeply as possible to supply more oxygen to the body and slow down the onset of fatigue.

Precautions

Warm-up exercises should be done before running

The human body's internal organs and limbs need an adaptation process from a relatively static state to intense activity. Therefore, people also need to do appropriate warm-up exercises before running so that the body's physiological functions can work in a coordinated manner during exercise. If you do not do warm-up exercises before running, you will often sprain your joint ligaments and tendons during long-distance running, especially if you start running intensely as soon as you get up, which makes injuries more likely to occur.

The above is the correct method of breathing while running. You can learn it before running. The editor would like to remind everyone that severely obese people should not run to lose weight, should not run on an empty stomach, and should not run after a meal. If you do not pay attention to the above matters, most of the time it will cause physical discomfort.