How do you breathe when running?

When running, you should not only control your breathing rhythm, but also pay special attention to whether to breathe through the mouth or the nose. Breathing through the mouth may directly absorb harmful substances in the air into our body. It may not have much impact in the short term, but in the long term it may affect our own health and cause various diseases. It is best to describe which breathing method is used when running.

When people run, the amount of oxygen required by the human body increases accordingly as the running speed increases. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. However, there is a limit to increasing the breathing rate. Generally, the most effective range is 35 to 40 times per minute. If the maximum reaches 60 times per minute, that means exhalation and inhalation will be performed once per second on average. This will inevitably make breathing shallower, reduce ventilation volume, affect the inhalation of oxygen and the exhalation of carbon dioxide, increase the carbon dioxide concentration in the blood and reduce the oxygen concentration.

Make sure your breathing rhythm is even. 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.

Breathing through the nose while running can achieve a very good effect. It can effectively isolate harmful substances from our body. At the same time, breathing through the nose can also effectively avoid ourselves from feeling great pain due to problems such as stitches in the side. It is also very necessary to master scientific breathing methods.