It's best to breathe through your nose during long-distance running, because the nasal mucosa is rich in blood vessels and a certain amount of secretions, which can heat and humidify the inhaled air. Nasal hair and nasal hair secretions can also block dust and bacteria in the air and have a protective effect on breathing.

2. Mouth helps breathing

If you can't meet your body's needs only by breathing through your nose during long-distance running, you can use your mouth to help you breathe. When breathing, your mouth should be half-open, grind your teeth gently, roll up the tip of your tongue, lick your upper jaw slightly, and let air in through your teeth. Never inhale with your mouth wide open, lest cold air irritate your throat and trachea and cause cough.

3. breathe hard.

Pay attention to slow and deep breathing during long-distance running, with a certain rhythm. When exhaling, try to spit out the residual gas in the lungs. Only by exhaling more waste gas can we breathe in more fresh air and absorb more oxygen.

4. Pay attention to the correct breathing rhythm

The breathing rhythm of long-distance running is generally two steps and one breath, and some are three steps and one breath. Breathing rhythm and depth can be deepened with the increase of running speed to meet the body's demand for oxygen.