How do you breathe while running?

Maybe many of us don’t know much about how to breathe when running. Many people often breathe through their mouths, which may cause us to have problems with stitches in the side. We should try to breathe through our noses. At the same time, we must develop regular breathing habits when running to alleviate the symptoms of abdominal pain. Let’s popularize how to breathe when running.

It is not advisable to breathe only through your nose when running

When running, the body's need for oxygen increases. If you only breathe through your nose while running, it will not be able to meet the body's need for oxygen. At this time, it will inevitably force the respiratory muscles to strengthen their activity and speed up the breathing rate to increase the ventilation volume of the lungs to meet the body's need for oxygen. As a result, the respiratory muscles will fatigue more quickly, which will affect the oxygen supply. Therefore, people often pay attention to the rhythm of their breathing while running, and open their mouths appropriately to assist nasal breathing.

According to research, by breathing through both mouth and nose, the lung ventilation volume can be increased from 80 L/min when breathing only through the nose to 173 L/min, and because the breathing rate is not too fast, the onset of respiratory muscle fatigue is delayed. Through the mouth, it can also help dissipate the heat generated in the body during exercise. However, when running in severe winter, be careful not to open your mouth too wide. In this way, the inhaled cold air can be warmed when passing through the mouth, thereby reducing adverse stimulation to the respiratory tract and lungs.

Breathing through the nose while running can effectively help us inhibit some bacteria from entering our bodies. It can also effectively help us reduce our susceptibility to running side stitches and abdominal pain. Breathing through the nose can also help us save energy more effectively and achieve a very good running exercise effect.