Long-distance running is a sport with a large amount of activities and a long duration. During long-distance running, due to intense muscle activity and increased oxygen demand, the breathing frequency must be greatly accelerated. In this case, if you don't master the breathing method correctly and can't better promote the gas exchange and blood circulation in the body, you will get tired prematurely and it will be difficult to run long distances. Sometimes, it can also cause inflammation of respiratory organs, sore throat or cough.

So, how to breathe is more conducive to fitness? Some people say that you should breathe through your nose, not your mouth; Some people say that breathing through the nose is not enough, but also breathing through the mouth, so that the nose and mouth can be used together. Both of these statements have some truth, but it depends on the stage and speed of long-distance running.

Generally speaking, you should breathe through your nose at the beginning of long-distance running or when you run slowly, especially when you are practicing long-distance running or running against the wind in winter. Because there are rich blood vessels in the nasal cavity, the temperature of the air passing through can be increased; The nasal mucosa secretes liquid, which can increase the humidity of the air passing through it; Nasal hair and nasal mucosa secretions can also block and remove dust and bacteria, which has a certain protective effect on the respiratory tract. Breathing through the mouth can inhale more air, but a large amount of cold air enters the trachea and throat, which is easy to cause cough, tracheitis and abdominal pain. Through oral inhalation, dust and bacteria in the air will be directly inhaled into the body, which is easy to cause other diseases.

However, after running a certain distance or faster, especially in long-distance races, the ventilation per unit time is several times to dozens of times higher than when it is quiet. Breathing only through the nose can't meet the needs, and holding your breath is uncomfortable, so you must add mouth breathing.

Use your mouth and nose together. It should be noted that you can't breathe with your mouth wide open. You should inhale through your nose and exhale only through your mouth. The method of mouth breathing is: slightly open your mouth, gently grind your teeth, roll up the tip of your tongue, lick your upper jaw slightly, and let the air squeeze out through your teeth. When breathing, pay attention to uniformity and rhythm. Exhale should be short and powerful, and the depth should be appropriate; Inhale slowly and evenly.

Breathing should also be closely coordinated with footwork to better meet the body's demand for oxygen, so that it will feel light and natural when running. The matching method should be two steps and one call, and then two steps and one suction; Or inhale in three steps and inhale repeatedly. When accelerating in the middle of the race or sprinting at the finish line, the depth and rhythm of breathing can be deepened and accelerated with the acceleration of the pace, which can generally be divided into two steps, one breath and three breaths.