What are the correct breathing methods for running? 1 1. Take a deep breath before running.
Breathe in enough air through your nose before running, then hold your breath for 5 seconds and then spit it out slowly, so that breathing can make your body enter the best state of exercise.
2. Breathe rhythmically while running.
Rhythmic breathing is difficult to master, but it can coordinate the relationship between exercise and breathing well. Many world champions exercise in this way, such as running three steps to inhale or exhale.
If you choose to run fast, you can run two steps at a time and one step at a time. If this kind of breathing makes you feel difficult to breathe, then you can choose to run one step every time you inhale or exhale.
Jogging can inhale for 5 seconds and exhale for 5 seconds. When running, the shoulders, wrists, hands and chin are all in a state of tension, and the process of exhaling is the process of relaxation. So when you exhale, shake your hands, shake your shoulders and open your mouth to relieve the pressure on your body.
Step 3 breathe and relax after running
Block the right nostril with the middle finger of the left hand and inhale for 4 seconds. Then hold your breath for another 4 seconds, remove your finger from your right nostril, then exhale slowly and repeat on the other side. Using this breathing method after running 15 minutes can effectively relax and relieve discomfort symptoms. Getting up in the morning also helps to clean the nasal cavity.
Breathing patterns during running
When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps.
When the rhythm between breathing and running is consistent, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepen the depth of breathing.
Breathe in through your nose while running. Breathing through the nose and matching the running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing.
Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.
The main purpose of breathing is to provide the oxygen demand of the human body and eliminate the excess waste gas in the body. When the human body is resting quietly, it breathes about 10 to 12 times per minute, and the amount of each breath (tidal volume) is about 500ml, that is, when the human body is resting quietly, it breathes about 5 to 6 liters per minute.
Although the amount of oxygen inhaled in the body is as high as 1000 to 1200ml per minute, 70 kg adults only use about 300ml of oxygen per minute. The air exchange capacity of human body during maximum exercise can reach 100 liter per minute (about 20 times that at rest), but the maximum oxygen intake of human body is only 3000ml per minute. This phenomenon that the exchange capacity of breathing increases and the utilization rate of oxygen decreases seems to indicate that breathing is not the main limiting factor of human endurance sports performance.
Although the oxygen exchange capacity of respiration (external respiration) is greater than that of body tissue (internal respiration), for respiratory and circulatory system, whether it is gas exchange in lungs, heart rate, cardiac stroke output, blood flow distribution of human body or venous reflux, etc. It is not a physiological variable that human motion can be controlled by consciousness.
Only the way of breathing during exercise is the exercise physiological response that can be controlled by consciousness. Therefore, it is quite helpful to understand the correct concept of breathing during running.
Running speed and breath exchange ability
People often put forward the concept of adjusting the breathing frequency (times) at the pace of 2 breath 1, 2 breath and 2 breath or other rhythms when running. This principled statement, which does not consider the size of respiratory exchange, is a rather wrong concept of operational respiratory regulation. In fact, the speed of running is directly proportional to the amount of respiratory exchange.
When the human body runs at different speeds, the respiratory exchange capacity per minute may be above 10. Although the speed of running will also change the number of breaths (frequency), it is definitely not that a single breathing rhythm can fully represent the breathing regulation of running. Breathing regulation during running is significantly affected by running speed. Although two people run together at the same speed, their optimal breathing rhythm (depth and frequency) will be different.
Factors affecting lung gas exchange capacity
Gas exchange in human lungs is affected by breathing frequency (times), breathing depth (tidal volume) and dead space size. Therefore, should we increase the breathing frequency or depth during running as the basis for increasing breathing exchange during exercise? The explanation of this problem is related to the size of the dead zone.
The so-called dead space represents the gas passage of human mouth, nose, throat, trachea and bronchus (about 1.50ml). When the inhaled air passes through these spaces, it will retain the air volume of dead space size and will not enter the lungs for gas exchange.
Therefore, although the breathing volume during quiet rest is about 500ml, the actual amount of air entering the lungs for gas exchange is only 350ml. If the number of breaths per minute is 10, then the' real lung gas exchange' at quiet rest is only 3500ml.
Increasing the depth of breathing (the amount of air inhaled each time) can significantly reduce the influence of dead space and achieve the purpose of increasing the amount of gas exchange in the lungs. Especially with the increase of running speed, the dead zone will increase obviously. If it is only adjusted by the change of breathing frequency, the gas exchange efficiency in the lungs will not be improved, which is not conducive to the increase of oxygen demand during running.
Breathe through the mouth or nose.
How to increase the depth of breathing? This is the key point of running breathing regulation. Basically, when the running speed is not very fast and the oxygen demand of the human body is not high, a more natural ventilation adjustment can be obtained by inhaling through the nose and exhaling through the mouth. At this time, the runner should increase the inhalation depth of the nose as much as possible and reduce the frequency of breathing in order to obtain better lung gas exchange efficiency.
When running faster, you can increase the depth of inhalation again, and the frequency of breathing will gradually increase. If the rhythm of inhaling through the nose can't meet the demand of gas exchange in the lungs (it feels like inhaling through the mouth), it means that the running speed is too fast. At this time, it is obviously more important to slow down the running speed than to adjust the depth or frequency of breathing (the rapid increase of respiratory exchange means the increase of anaerobic metabolism).
Chest or abdominal breathing
Chest breathing refers to a way of breathing in which the ribs and sternum are lifted, so that the chest cavity is enlarged and gas enters the lungs. The ribs and sternum are motionless, and the contraction of the diaphragm expands the chest cavity (abdominal protrusion). The breathing mode of gas entering the lungs is called abdominal breathing.
In fact, abdominal breathing is the so-called breathing regulation mode in which air enters the abdomen (lower abdomen), and it is also an effective means to increase the depth of breathing. Using abdominal breathing to adjust during running can significantly improve the gas exchange efficiency of the lungs.
Matters needing attention when running
What should I pay attention to when running? Fitness is a healthy lifestyle. If you want to become stronger, it is a good choice to choose the fitness method that suits you best. Health is the capital of revolution. To cultivate healthy physical fitness, we should pay attention to the methods of daily fitness.
Running posture should be reasonable.
Your upper body should be straight, lean forward slightly, relax your shoulders, bend your elbows naturally, and swing your arms back and forth at your sides. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same. Pay attention to the stability of the body's center of gravity, not ups and downs.
Breathing during running is very important.
Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, and the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract. Pay attention to exhaling gas from the lungs as much as possible every breath to increase the effective ventilation.
Sports shoes should be suitable
Shoes should be clean and free of sand (except running barefoot on the beach). Sports clothes should be as loose as possible, but keep warm, especially for long-distance running in winter. Keeping warm is very important. You can wear a hat and gloves.
The requirements for running venues are not high.
But for teenagers' long-distance running exercise, the ground should be soft, flat and free of foreign objects. If you exercise on the road, you should pay special attention to safety.
Exercise time
It can be early morning or other time, but the time in the morning is usually tight, especially in winter. Some people think it is better to have activities at 4 ~ 5 pm. The reason is that the temperature is high at this time, it is not easy to catch cold, there is plenty of time and good light, and it is not easy to have accidents. It depends on personal circumstances.
Master the rhythm of breathing
Try to let the rhythm of breathing follow the rhythm of footsteps. Take a deep breath and breathe slowly and rhythmically. Take a deep breath with the abdomen, bulge the abdomen when inhaling and close the abdomen when exhaling. With the different intensity of exercise, the rhythm of breathing is adjusted accordingly.
Generally speaking, when you warm up and relax after running, the running speed will be very slow. At this time, breathing can be adjusted to three steps and one breath, three steps and one breath, and two steps. When the speed is gradually increased and the exercise intensity is moderate, breathing can be adjusted to two steps and one breath.
This breathing rhythm is relatively stable and suitable for most people to use in long-distance running. When the running speed reaches 10 km/h, the muscle oxygen demand increases, so it is necessary to adjust the breathing to two steps, one breath, one breath or vice versa. The running speed of the middle and long distance sprint requires high-frequency breathing and step by step.
What are the correct breathing methods for running? Not suitable for running along the road.
Running on the road with serious air pollution will inhale more dust and harmful gases, which will inevitably increase the harm to the body. Therefore, it is best to choose parks, grasslands with fresh air or dirt roads with suitable hardness and softness for running exercise.
Different speeds, different ways.
There are two ways to breathe when running: one is to breathe only through the nose, and the other is to breathe together through the nose and mouth. At the beginning of running, or when the speed is slow, the oxygen demand is small, and only breathing through the nose can meet the oxygen demand. When running for a long time or quickly, you should open your mouth to cooperate with breathing to relieve the pressure on your breathing muscles.
Cooperate with the pace
Breathing rhythm should be closely coordinated with the pace. Usually, the breathing rhythm of jogging is to breathe every 2~3 steps and every 2~3 steps, and keep breathing evenly, so that you will feel light when running.
take a deep breath
Many people don't pay attention to the depth of breathing when running, so shortness of breath will occur after long-term exercise, leading to chest tightness and difficulty breathing. Although some people pay attention to inhalation, they often ignore the depth of exhalation. Breathing deeply as much as possible can replenish more oxygen to the body and slow down the arrival of fatigue.
What are the correct breathing methods for running? 3 1. Breathing should start from the diaphragm and lungs.
The abdominal muscles and diaphragm in human body are driven by diaphragm, so respiratory muscles are an important part of core muscles. When breathing is stable, the core muscles will also be stable.
2. Breathe in at any time.
Inhale as much air as possible into the lungs, and then exhale smoothly.
You can't inhale a lot of oxygen every time. When the oxygen inhaled through the nose and mouth reaches the lungs through the trachea, it really begins to breathe.
3. Exhale when accelerating.
When speeding up the pace of running, the body obviously needs more oxygen, so there will be shortness of breath to meet the needs.
Pay attention to exhaling when accelerating, expel carbon dioxide as much as possible, and inhibit the increase of lactic acid.
4. Use footsteps as a metronome for breathing.
It is very interesting to use the pace as the metronome of breathing. The wind echoes in your ears, and you can adjust your breathing by listening to your own footsteps.
5. When running in winter, the tip of the tongue reaches the upper jaw.
The temperature is low in winter, so is the temperature. Inhaling cold air directly is harmful to your health.
The process of pressing the tip of the tongue against the palate to let air enter from both sides and heat cold air.