Breathing adjustment for running

Each of us must control our breathing when running. Of course, the ways of adjusting breathing when running are different for boys and girls. We should choose the breathing method that suits us best according to our own physical symptoms and physical fitness. Whether it is a boy or a girl, the adjustment of running breathing method should not exceed three steps. Let me introduce to you in detail the ways of adjusting breathing when running.

1. Consciously hold your breath, and then practice panting. In the teaching of middle and long-distance running, I found that some students often experience unconscious tension in their bodies when they first practice, which leads to poor breathing, tension in the chest and muscles, and compression of organs in the chest cavity such as the heart and lungs, causing holding of the breath, and then panting while running. From a physiological point of view, holding your breath and gasping for breath will increase intrathoracic pressure, hinder venous blood return, and reduce cardiac output. Moreover, holding your breath and panting can reflexively keep your muscles tense, limiting the exchange between tissues. Especially in the case of insufficient oxygen metabolism, tissue hypoxia is aggravated, and the lactic acid concentration in the muscles increases rapidly, causing the body to fatigue prematurely and affecting the effect of training. In addition, since students are just starting out, it is easy to affect the specifications of their body movements, the continuity of their movements, and their running speed.

2. Poor sense of rhythm in footwork and breathing. During the teaching process, most students cannot coordinate their breathing and steps while running, and their movements are uncoordinated during practice. After a training class, they look very tired. There are generally two ways to breathe while running: inhale once per step and exhale once per step and inhale once per two steps and exhale once per two steps. This action involves whether the rhythm between breathing and steps is consistent. Some students are not proficient enough in the beginning and have a poor sense of rhythm. In addition, they do not inhale deeply and do not exhale enough. When running, they inhale quickly and move slowly, causing the steps and breathing to be inconsistent, ultimately leading to heavy breathing and loss of rhythm when running.

Scientific running breathing adjustment methods are very helpful for us to improve our running quality and can help us achieve twice the result with half the effort. At the same time, we must do relevant warm-up exercises before running and move our limbs well to effectively avoid unnecessary injuries and unnecessary losses.