Some runners have heard that running should only breathe through the nose or mouth. This way of breathing is often used in yoga and martial arts. However, for strenuous aerobic exercise such as running, it is not always the most effective method.

Many runners find it most effective to breathe alternately with their mouths and noses when running. Your muscles need oxygen to keep moving. In fact, as your pace accelerates, you may notice that breathing through your nose alone can't provide enough oxygen.

The way you breathe through your mouth or nose usually depends on factors such as the type and intensity of activity.

Continuous rhythmic breathing

When you run at a relaxed and sustainable pace, you are likely to breathe mainly through your nose, so that you can have a stable conversation while breathing without stopping to gasp with your mouth.

However, as the pace and intensity increase, your body needs more oxygen, so you need to breathe through your mouth to meet your body's needs. Although your nose can warm and filter the air inhaled into your body, breathing through your nose alone cannot provide enough oxygen for your body. At this time, you need your mouth to help.

In order to run faster and more continuously, such as participating in running competitions, try to inhale through your nose and exhale through your mouth. Every time you exhale, try to completely expel the gas in your body, which will expel more carbon dioxide and help you inhale deeply.

Breathe when sprinting

The researchers studied the relationship between oral respiration and nasal respiration during high-intensity anaerobic work.

take a deep breath

Deep breathing, sometimes called abdominal breathing, can help you strengthen your breathing muscles, fully promote oxygen exchange, make the breathing process more effective, and make your body use oxygen more effectively.

In addition, deep abdominal breathing can make you absorb more air, which may also help prevent side breathing.

You can practice abdominal breathing when your body is still:

Pay attention to your upper body shape. Your posture should be upright, relax your shoulders and don't bend or lean forward. Keep your head aligned with your body and don't protrude forward. If you hunch over, you won't be able to breathe deeply. Breathe through the nose and press down with the diaphragm. At this time, you should feel that your abdomen is expanding, not your upper chest. This will allow you to inhale more air every time you breathe. Exhale slowly and evenly through your mouth. If you are learning abdominal breathing for the first time, try to practice it several times a day for about five minutes each time. Once you get used to deep breathing, it's easier to adopt effective breathing habits when running.

5 Breathing and pace

Researchers know that most animals and humans take some form of rhythmic breathing when running. In other words, their breathing is synchronized with their movements, more specifically, with their steps.

Scientists call this model exercise-breathing coupling or LRC. (Motion-breathing coupling, also known as LRC, is a way to match breathing with footsteps. Although humans show the greatest flexibility in different exercise modes, all mammals, including humans, are using some form of LRC. )

6 preferred breathing rhythm

Although quadrupeds usually breathe at the ratio of 1: 1 LRC (that is, breathe step by step), humans may use a variety of breathing methods, or even use LRC at all flexibly.

As a runner, this may mean that you will fall into a mode, that is, inhale twice or three times and breathe the same number of times.

7 alternating rhythm

The research paper published in 20 13 points out that runners will naturally combine breathing with flat feet, which leads to exhalation when walking with the same foot all the time.

Budd Coates, the author of Running in the Air, put forward the breathing mode, which put forward the number of steps in the process of inhalation and exhalation. For example, you have to run three steps each time you inhale and two steps each time you exhale.

Although you can try this way of breathing, it may not be good. It is reported that one of the study authors believes that a unified foot breathing pattern is not good for human body.

8 natural rhythm

The idea of trying to coordinate breathing and footwork seems overwhelming, and research also shows that too much consideration of running and breathing may lead to inefficient running skills.

A small study published in the 20 19 edition of Sports Science evaluated the running economy of 12 topics, and the researchers concluded that consciously focusing on breathing and exercise led to a decline in running efficiency and running economy.

9 how to breathe in the game

Although it may be easier to fall into breathing mode during training, it is difficult to maintain stable breathing during the competition. On the day of the race, your breathing frequency will be higher before the race, which is one of the reasons why it is difficult for many runners to master the rhythm in the race.

However, establishing breathing patterns can help you concentrate and get into the rhythm of the game. If you establish a regular breathing pattern in training, finding this rhythm in the competition may help stabilize your nerves and enhance your self-confidence.

When you finish the race, your breathing speed may increase. When you sprint to the finish line with a tired body, it will cause you to increase your breathing frequency and deepen each breath. However, research shows that well-trained athletes can maintain their LRC or effective rhythmic breathing patterns.

10 resume breathing after the game.

What will happen after the game? After running 10-20 minutes or so, your breathing speed will gradually slow down and return to normal, and breathing through your mouth will return to breathing only through your nose. As breathing returns to normal, so does the heart rate. With the improvement of fitness level, you will find that this process takes less time.

As a beginner, please try to run at the speed of easy breathing. Use the "speaking test" to determine whether your pace is appropriate (that is, you can speak complete sentences while running without being out of breath. This is also called speed of speech.

When you gradually speed up your running, try different breathing patterns and breathing rhythms. Practice deep breathing, and your body will probably find a natural rhythm. However, please don't forcibly use breathing methods that make you feel uncomfortable.