How to breathe better while running?

Running is an aerobic exercise, and breathing is the main way to get oxygen. However, many people often experience muscle spasms while running due to improper breathing methods, and they become out of breath and exhausted after just a few steps. In fact, running is an aerobic exercise, and breathing is the main way to obtain oxygen. Let me talk about the 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.

Running is a very good form of exercise and it has many benefits, but there are also many things to pay attention to when running. The following are some things to pay attention to when running.

1. Do simple warm-up exercises before running

Some people are not used to doing warm-up exercises, and they should do warm-up and cool-down exercises for their feet before running. Since running puts a lot of pressure on the knee joints, it is necessary to strengthen the warm-up of the knee joints.

Warm-up steps:

1. Put your hands on your waist and touch the ground with your toes to move your ankle joints alternately;

2. Bend your knees and half squat, lift your heels, repeat this exercise 3 to 5 times, and move both knee joints;

3. Alternately raise and abduct the lower limbs to activate the hip joints;

4. Do lunges forward, backward, left and right to stretch your leg muscles and ligaments.

2. It is best to breathe every four steps during long-distance running

Long-distance running is an aerobic metabolic exercise that involves the circulation of major organs in the human body, especially the respiratory system. During running, the human body's demand for oxygen continues to increase. Generally speaking, it is advisable to breathe once every four steps, and try to maintain this rhythm all the time. In terms of breathing method, it is better to exhale through the nose or inhale through the mouth and nose.

At the beginning of a long-distance run, since the oxygen supply lags behind the muscle activity needs, you will experience phenomena such as heavy legs, chest tightness, and shortness of breath. This is especially true for people who do not exercise regularly, but it is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop long-distance running.

3. Walk a few hundred meters after running

Experts remind you not to stop and rest immediately after running. After running, the whole body is exercised, and all parts of the body should be slowly relaxed. It is recommended to walk for a few hundred meters after running, and then do some exercises of the waist, abdomen, legs and arms within your ability after the whole body is completely relaxed.

Finally, the editor needs to remind everyone that exercise should be arranged according to one’s own physical condition and should not exceed one’s own load. Moreover, people with hidden diseases or cardiovascular diseases should not participate in this type of exercise. People who do not exercise regularly should not exercise more than their usual capacity, otherwise they will experience excessive stress, which may cause sudden death or other sports injuries.