How should you breathe while running?

Everyone knows that when running, you will always find your breathing uncomfortable after a while. Many people often feel very tired during a running competition because they cannot breathe well. In fact, correct breathing is one of the most important factors in a running competition, but when practicing running, we are not well taught how to breathe well while running. So, how should you breathe while running?

Breathing is an important technique in middle- and long-distance running. For those who lack exercise, adjusting their breathing can improve their time by at least 20 seconds.

>01

Learn to breathe in between your teeth

When running, we should breathe through our nose and mouth to relieve the pressure on our respiratory muscles. Our mouth should not be opened too wide. It is best to open our mouth slightly, lightly bite our teeth, and let air flow in and out from between our teeth. When breathing, be sure to keep your breathing even and rhythmic. Exhalation should be short and forceful, and inhalation should be slow, even, and of appropriate depth.

>02

Breathing rhythm and pace coordination

When running, people are generally accustomed to freely adjusting their breathing rhythm according to their own needs. In fact, the breathing rhythm should be closely coordinated with the pace. Normally when you start running (the first 400-500 meters), your breathing rhythm is to exhale every 3 steps and inhale every 3 steps. If you feel difficulty breathing while maintaining the speed, you need to adjust to exhale every 2 steps and inhale every 2 steps. You need to keep your breathing even and at a consistent depth before and after, so that you will feel brisk when running.

>03

Increase the depth of exhalation

Many people do not pay attention to the depth of their breathing when jogging, so when exercising for a long time, their breathing becomes shallow and rapid, causing a feeling of chest fullness and discomfort and difficulty breathing. Although some people pay attention to deep inhalation, they often ignore the depth of exhalation. In fact, when running for a long time, only by increasing the depth of exhalation appropriately can the body's need for oxygen be met to the maximum extent. Only when the depth is increased can more waste gas be expelled and the negative pressure in the lungs be increased, thereby making inhalation less strenuous and increasing the amount of air inhaled.

Steps/Methods

1. Warm-up: It usually takes 5 to 10 minutes. You can jog for 2 to 4 minutes and then do some full-body flexibility exercises. You can also walk briskly and do some activities combined with stretching exercises. A safer and more effective way to practice flexibility is to do static stretching exercises while sitting on the ground or lying on a mat.

2. Running activities: This part is the core content, and both quality and quantity must be guaranteed. The so-called "quality" means that the heart rate during exercise should reach the "effective heart rate range" (that is, 60% to 85% of the maximum heart rate). A simple calculation method is to subtract the remainder of your age from the parameter 180 (or 170), which is the heart rate you should achieve during exercise. The so-called "quantity" means 20 to 30 minutes of running each time (or alternating between walking and running), and it is best to exercise 3 to 5 times a week.

3. Muscle strength training: This is mainly aimed at some muscle groups that have not been fully exercised during running exercises, mainly the muscles of the limbs and the waist and abdomen. You can do muscle strength exercises with your hands or with weights, such as push-ups, pull-ups, sit-ups, push-ups, and weightlifting. Finish with a few minutes of relaxing flexibility exercises.

4. Finishing activities: After 20 to 30 minutes of endurance exercise, it is not advisable to stop suddenly or sit or lie down, because the sudden cessation of muscle movement will hinder the blood flow back to the heart, causing cerebral ischemia, and the exerciser will feel dizzy or even lose consciousness. The correct approach is to slow down, continue running and walking for 3 to 5 minutes, and do some upper limb relaxation exercises to slowly bring your heart rate down.

After the above introduction, everyone should know how to breathe while running. Often, when many people are in stressful situations, taking deep breaths is very helpful. It can be seen that correct breathing is of great help at any time. So if you like running often, you should read these contents carefully. It will definitely be of great help in the process of running.