"In and out" when running can infinitely amplify the fitness effect

Long-distance running is a sport that requires high activity and lasts for a long time. During long-distance running, because of the intense muscle activity, the demand for oxygen increases, so the breathing rate must be greatly accelerated. In this case, if the breathing method is not mastered correctly and cannot better promote gas exchange and blood circulation in the body, fatigue will appear prematurely and it will be difficult to run long distances. Sometimes, it can also cause inflammation of the respiratory organs, sore throat or cough.

So, how to breathe is more beneficial to fitness? Some people say that you should breathe through your nose and not through your mouth; some people say that breathing through your nose alone is not enough, you have to breathe through your mouth as well, and you have to use both your mouth and nose. Both of these statements have some truth to them, but it depends on which stage of long-distance running they are applied to and how fast you run.

Generally speaking, you should breathe through your nose at the beginning of a long-distance run or when you are running very slowly, especially when doing long-distance running in the winter or running against the wind. Because there are abundant blood vessels in the nasal cavity, the temperature of the air passing through can be increased; the nasal mucosa secretes fluid, which can increase the humidity of the air passing through; the secretions of nasal hair and nasal mucosa can also block and remove dust and bacteria, and play a certain protective role in the respiratory tract. Although breathing through the mouth can allow you to inhale more air, a large amount of cold air enters the trachea and throat, which can easily cause coughing, tracheitis, and abdominal pain. Breathing through the mouth will draw dust and bacteria in the air directly into the body, which can easily cause other diseases.

However, after running a certain distance or increasing the speed, especially in long-distance races, the ventilation volume per unit time increases several to dozens of times compared to when you are at rest. Breathing only through the nose cannot meet the need, and holding your breath becomes uncomfortable, so you must add mouth breathing.

Use both mouth and nose. Please note that you cannot breathe with your mouth wide open. Instead, you should inhale through your nose and exhale through your mouth, and only exhale through your mouth. The method of oral breathing is: open your mouth slightly, lightly bite your teeth, curl up the tip of your tongue, lightly lick the upper palate, and let the air squeeze out from between your teeth. When breathing, be sure to breathe evenly and rhythmically. Exhalation should be short, powerful and of appropriate depth; inhalation should be slow and even.

Breathing should also be closely coordinated with steps to better meet the body's need for oxygen so that you will feel light and natural when running. The coordination method should be to exhale after two steps, and inhale after two steps; or exhale after three steps, and inhale after three steps. When accelerating mid-run or sprinting to the finish line of a race, the depth and rhythm of your breathing can be deepened and quickened as your pace quickens.