What is the correct way to run and breathe?

Nowadays, many people have the habit of running. Some people like to run in the morning, while most office workers usually go out for running in the afternoon or evening. Generally speaking, running is a very good sport, which is good for both physical and mental health. However, there are many things to pay attention to when running. For example, during running, you must pay attention to the running speed and the correct way of breathing. The following introduces some knowledge in this regard.

Running method and breathing:

Now I start long-distance running every morning, so I looked up a lot of breathing methods for running in order to exercise scientifically. Make running feel easy, not tiring.

There are several ways to breathe while running:

1. When running, inhale through both mouth and nose, and exhale through the mouth.

2. For slow running, use the breathing method of exhaling once every three steps and breathing once every three steps (suitable for long-distance running over 1,600 meters)

3. For medium-speed running, use the breathing method of exhaling once every two steps and inhaling once every two steps (suitable for medium-distance running over 800 meters)

4. When running fast, use the breathing method of exhaling once with one step and breathing once with one step (suitable for short-distance running over 60 meters)

5. Breathing frequency: two short inhalations and one long exhalation or one long inhalation and two short exhalations.

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 80L/min when breathing only through the nose to 173L/min, and because the breathing frequency is not too fast, the occurrence 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.