How to regulate breathing while running?

The breathing rhythm while running plays an important role in our running process. Many people do not pay attention to adjusting their breathing rhythm, so we are tired and out of breath before we have run for a long time. Grasping our own breathing rhythm can effectively help us extend the running mileage. Knowing how to adjust breathing while running is very helpful for our running.

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.

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.

The main purpose of breathing is to provide the human body with oxygen and eliminate excess waste gas. When the human body is at rest, it breathes about 10 to 12 times per minute, and the volume of each breath (tidal volume) is about 500 ml. That is to say, the respiratory exchange volume of the human body at rest is about 5 to 6 liters per minute. Although the body inhales as much as 1000 to 1200 ml of oxygen per minute, a 70 kg adult only uses about 300 ml of oxygen per minute. The human body's ventilation volume during maximum exercise can reach 100 liters per minute (about 20 times that of resting), but the human body's maximal oxygen uptake is only 3000 ml per minute. This phenomenon of increased respiratory exchange volume and reduced oxygen utilization rate seems to indicate that breathing is not the main limiting factor in human endurance performance.

Although the amount of oxygen exchanged by breathing (external respiration) is greater than that of the body tissues (internal respiration), for the respiratory circulatory system, neither the gas exchange in the lungs, heart rate, heart output per beat, blood flow distribution in the human body, nor venous return are physiological variables of human movement that can be controlled by consciousness.

I believe that everyone must be particularly interested in how to adjust breathing while running. At the same time, we must master scientific methods to adjust breathing while running. Scientific running breathing can help us improve our endurance and quality. Reasonable breathing while running will help us achieve good results.