Breathing methods for long-distance running fitness, while exercising, you should also protect yourself. During exercise, we should also pay attention to replenish water. Proper exercise can help us reduce stress, and exercise is conducive to strengthening our physique. Now share the breathing methods and skills of long-distance running fitness.
Long-distance running fitness breathing method 1 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 it is uncomfortable to hold your breath, 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 halfway or sprinting at the finish line, the depth and rhythm of breathing can be deepened and accelerated with the acceleration of pace.
Long-distance running fitness breathing method 2 1, long-distance running breathing through the nose
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.