What are the breathing methods for running?

The breathing method while running is a very important part of the running process. Many people do not know much about it. Blindly breathing will have a great negative impact on ourselves and may cause us to have chest pain symptoms. Some people get tired after running for a short time because they have not mastered the scientific breathing method. Let’s briefly describe the breathing methods while running.

1Don't think too much. Just let the rhythm of your breathing follow the rhythm of your steps. Breathing should be deep, slow and rhythmic. It is best to take deep breaths with the abdomen, expanding the abdomen when inhaling and contracting the abdomen when exhaling. The rhythm of breathing should be adjusted accordingly with the intensity of exercise.

Generally speaking, when warming up and relaxing after running, the running speed will be very slow. At this time, the breathing can be adjusted with the pace to inhale once every three steps, exhale once every three steps or inhale once every three steps, exhale once every two steps. When gradually speeding up and reaching a moderate exercise intensity, the breathing can be adjusted to inhale once every two steps, exhale once every two steps. This breathing rhythm is relatively steady and is suitable for most people during long-distance running. When the running speed reaches 10 km/h, the muscle oxygen demand increases, and the breathing needs to be adjusted to inhale once every two steps and exhale once every one step, or vice versa. The running speed during sprinting in middle and long distance races requires high-frequency breathing, inhaling with each step and exhaling with each step.

2. Breathing through the mouth feels like you are breathing faster, but in fact, it is not. On the contrary, it will have the opposite effect. Your throat will become dry and you will want to cough, and your stomach will hurt after a while. Then I couldn’t go on and had to stop and rest.

The easiest way to judge your physical fitness after a few hours of strenuous exercise is to take slow, deep breaths and feel any discomfort in your body. Only by taking slow, deep breaths through your nose can you judge the condition of your body. It's also like what others say about qi. When the qi flows throughout your body, you can feel where you feel uncomfortable.

If you want to run fast and far, you need to practice breathing slowly through your nose. Your breathing should be long and steady. Don't breathe quickly through your nose. When you first start practicing, you can control the speed by the speed and length of your breathing, and you will see that sometimes you run faster and sometimes slower. As long as you keep breathing long and steady, you can accelerate to full speed and you won’t get tired no matter how far or how fast you go.

Only by mastering the scientific breathing method while running can we effectively improve our own running quality and level. At the same time, in the future life, we must develop the good habit of running in the morning and evening, which can greatly improve our own lung capacity and effectively help us improve many unnecessary diseases.