How to regulate breathing while running?

Running is the most commonly used form of physical exercise because the running technique is simple and does not require special venues, clothing or equipment. Everyone can control their own running speed, distance and route. However, you still need to pay attention to some things before running, such as warming up, and not running too fast, it is best to jog. So how do you regulate your breathing while running? Let’s take a look at this issue together!

1. When running, consciously coordinate the rhythm of your feet with your breathing. Generally speaking, depending on your physical condition and running speed, you can inhale every two steps, exhale every two steps or inhale every three steps, exhale every three steps. When the breathing rhythm adapts to the running rhythm and becomes a habit, it can avoid rapid and shallow breathing and disordered rhythm, which is extremely beneficial for deepening the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the "extreme point" during running.

2. Breathe in through your nose while running. Breathing through your nose while running and coordinating it with your running rhythm can meet your body's oxygen needs. As the running distance and intensity increase, the oxygen demand increases. Switch to the breathing method of inhaling and exhaling through the mouth and nose. When inhaling and exhaling, the breathing should be slow, fine, and long. Exhale with your mouth slightly open. Avoid breathing quickly and heavily. When you breathe rapidly and feel short of breath while running, it is because you do not exhale fully, and carbon dioxide is not fully expelled, occupying the alveoli and limiting the intake of oxygen. If you want to increase the amount of exhaled air, exhale through your mouth and consciously increase the amount and duration of exhaled air.

3. Although the amount of oxygen exchanged by breathing (external respiration) is greater than the amount of oxygen exchanged by body tissues (internal respiration), for the respiratory circulatory system, whether it is the gas exchange in the lungs, heart rate, heart output per beat, blood flow distribution in the human body or venous return, etc., are not physiological variables of human movement that can be controlled by consciousness.

The above introduces some issues about how to regulate breathing while running. Jogging and long-distance running are healthy aerobic exercises. Running speeds up muscle activity. Increase the amount of oxygen the human body absorbs from the outside to improve cardiovascular function, improve chest blood circulation, and reduce blood lipids and cholesterol. And running can prevent symptoms such as indigestion and constipation.