What is the breathing method for long-distance running?

Long-distance running is something that everyone can do. It is simple and has a very good health-preserving effect on the body. It is the preferred sport for many people's health activities. However, many runners will feel out of breath and panting after running for a while. If they run outdoors, they will also feel abdominal pain or lung discomfort and cough frequently. These are caused by incorrect breathing methods while running. So, do you know what the breathing method is for long-distance running?

Breathing is very important if you want to practice long-distance running. Studies have shown that many people cannot run for long, not because of insufficient cardiopulmonary endurance, but because of inability to keep up with their breathing. "In daily life or when the amount of exercise is small, breathing through the nose can humidify and warm the air in the nasal cavity, making breathing effortless and more comfortable. However, during moderate-intensity exercise such as running, the body's demand for oxygen will increase significantly, and the airway resistance will also increase. At the same time, the gas exchange rate will increase. If you only breathe through your nose, on the one hand, the amount of gas filling the lungs per unit time is small and cannot meet the body's needs. On the other hand, it is easy to cause respiratory muscle fatigue, and you will soon be unable to run. Therefore, it is recommended that people use the mouth and nose breathing method when running, so that they can breathe in and out at the same time."

But in reality, many people dare not breathe in through their mouths when exercising, for fear of "breathing in cold air" and causing lung and abdominal pain. Jiao Wei explained: "During exercise, the body's metabolism increases and the temperature of the internal organs also rises, so inhaling cold air will not only not make people uncomfortable, but can also help cool down. But some people do experience lung discomfort when using their nose and mouth at the same time. This may be due to insufficient cardiopulmonary function or incorrect breathing method. In the final analysis, this is the body sending a signal to tell you that the intensity of exercise is too high."

Correct breathing while running requires rhythm and should be coordinated with your walking speed. Generally, three steps, one exhale, and three steps, one inhale, is a more suitable walking speed for moderate intensity. At the same time, breathe evenly and exhale cleanly. It is best to take deep breaths to ensure that oxygen is fully exchanged in the lungs, which also makes it easier to coordinate the pace.

The above introduces the breathing method for long-distance running. I believe that you can reduce the troubles caused by running through the above introduction. When you first start running, you can start with medium and low intensity exercise, exercise your cardiopulmonary function, and slowly increase the running speed. This is better. Never run fast immediately, which is very bad for your body.