Breathing techniques for running

Mastering scientific running breathing techniques can help us improve our running speed and quality with twice the result with half the effort. Maybe many people have not tried new running breathing methods or are still struggling with their old breathing methods. This does not improve our running speed and quality very well. It is very necessary to master some scientific running breathing techniques.

It is recommended that people use the mouth and nose breathing method when running, and exhale and inhale at the same time. "In reality, many people dare not breathe in through their mouths when exercising, for fear of "inhaling cold air" and causing pain in the lungs and abdomen. Jiao Wei explained: "During exercise, the human body's metabolism is enhanced and the temperature of the internal organs will also rise, so inhaling cold air will not only not make people uncomfortable, but can also have a cooling effect. But some people do experience lung discomfort when using it through the nose and mouth. This may be due to insufficient cardiopulmonary function or incorrect breathing method. Ultimately, this is your body's way of telling you that you're exercising too hard. "Correct breathing while running requires a certain rhythm and should be coordinated with the pace. Professor Jiao Wei believes that breathing every three steps and exhaling every three steps is more suitable for a moderate pace. At the same time, breathing should be even and exhaling should be clean. It is best to take deep breaths to ensure that oxygen is fully exchanged in the lungs, which also makes it easier to coordinate with the pace frequency.

Fu Qiang, a certified senior personal trainer at the Asian Academy of Sports and Fitness, believes that movements during running can also affect breathing. Some people are in the habit of shrugging their shoulders, which causes their shoulder blades to rise. This will tighten their muscles when they run, making their breathing incomplete or even impossible to take a deep breath. "We mostly advise people to breathe slowly and deeply. Start with medium to low-intensity exercise to train their cardiopulmonary function. As long as you master the breathing rhythm that suits you best, running or more intense exercises will no longer be painful." Coordinated breathing rhythm and pace When running, people are generally accustomed to freely adjusting their breathing rhythm according to their own needs. In fact, the breathing rhythm should be closely coordinated with the pace. The normal breathing rhythm for jogging is to exhale every 2 to 3 steps, and inhale every 2 to 3 steps, and keep your breathing even and deep. This way you will feel light when running. As the distance increases, body fatigue gradually becomes apparent. At this time, you need to slow down or stop and walk a few steps to adjust your breathing rhythm.

Scientific breathing techniques for running can effectively help us reach a new level of running speed and quality. They can help some of our athletes to defeat their opponents more easily and get better rankings in competitions. At the same time, scientific breathing methods can also effectively reduce the negative effects of stomach pain on us.