How do you breathe while running?

How to breathe while running? You should also pay attention to your breathing rhythm when running. Because the running speed can be fast or slow, your breathing should also move with the speed of exercise. Running can exercise the vitality of the lungs and reduce the risk of lung infection. Many people now die from lung cancer. If we pay more attention to protecting our lungs, such a tragedy will never happen. Nowadays, cancers affect middle-aged people in their forties and fifties, and some elderly people in their seventies and eighties have to endure the pain of seeing their loved ones die.

Learn to breathe deeply

Your lungs are only slightly smaller than your ribs, but most people only use about one-third of this powerful organ. When you take a deep breath, your lungs expand, your diaphragm opens, and your abdomen expands, filling your lungs with air. Learning this breathing technique while running can help you take in more oxygen and prevent headaches and nausea. With some training and stretching exercises, you can learn to use the great potential of your lungs and increase your endurance. Cross-training with yoga and Pilates can help you learn to breathe deeply.

Below are the steps to deep breathing. If you practice them every day, you will quickly master the essentials.

Lie down and place a magazine on your stomach;

Exhale all the air in your body

Inhale, slowly count from 1 to 5, filling your abdomen with air and lifting the magazine;

Exhale in the same way, counting backwards from 5 to 1 until the magazine returns to its original position.

Match your breathing rhythm to your pace

For a simple tempo run, inhale every 3-4 steps and exhale every 3-4 steps. Keep this frequency in mind and adjust the rhythm of your breathing accordingly. If you run more intensely, you should gradually increase your breathing rate to support your increased energy output, perhaps exhaling once every 2 steps and inhaling once every 2 steps.

Learn to breathe through your nose

In cold weather, it is important to breathe through your nose. Cold air is dry, and breathing through your mouth dries the air out further, lowering its temperature. The lungs react sensitively to dry air, which can cause wheezing and coughing. Breathing through the nose can not only filter out impurities in the air, but also make the air warm and comfortable, reducing irritation to the lungs. No matter what the temperature, breathing through your nose will allow you to breathe more deeply and efficiently, improving your running results. If you're not used to breathing through your nose, use a headscarf to cover your nose and mouth to increase the humidity of the air you breathe.

How to breathe while running? Learn to breathe through your nose, not through your mouth. Otherwise, you will feel uncomfortable after running a few laps, with stomachache and sore throat. I originally planned to run for an hour, but I couldn't go on after running less than 10 laps. Running can exercise your perseverance, but the way of running, especially the way of breathing, must be correct.