1. Why do you use abdominal breathing when running?

When running, only abdominal breathing can ensure that the body absorbs enough oxygen and eliminates enough carbon dioxide. About 84% of the final metabolite of fat in the body is carbon dioxide, which needs to be excreted through the respiratory system. Therefore, when running, you must use abdominal breathing to discharge the final metabolites of fat decomposition, and at the same time intake enough oxygen to supply fat for aerobic fermentation.

2. How to do abdominal breathing?

The abdomen bulges when inhaling and contracts inward when exhaling. Breathing time is slightly longer than chest breathing, and you should pause for a while before exhaling. You can exercise abdominal breathing while standing, sitting and lying down.

At the beginning of running, some people will not be used to using abdominal breathing. At this time, you can exercise abdominal breathing at a fast pace. The speed of walking is not important, what is important is to adapt your abdominal breathing to the rhythm of walking, or to the intensity of walking, so as to lay a good foundation for using abdominal breathing in the next jogging.

When running at low or medium intensity, you generally don't need to open your mouth to help you breathe, just breathe through your nose. If you just start exercising and your lung capacity is too low, you can inhale through your nose and exhale through your mouth. Try not to inhale or exhale through your nose and mouth at the same time. With the increase of aerobic exercise experience, vital capacity will gradually increase. At this time, you don't need oral auxiliary breathing, you can breathe completely through the nasal cavity.

Lung capacity will increase with the increase of exercise intensity and time. When the intensity and time of exercise exceed the maximum tolerance range that the body can bear, the body will enter an anaerobic exercise state, that is, glucose, glycogen and fat in the body will directly ferment under anaerobic state to produce energy and lactic acid, and the accumulation of lactic acid will make the body feel tired and sore. In this case, the body can only maintain short-term exercise.

When running, in this case, you can appropriately reduce the pace, further increase the depth and time of abdominal breathing, so that the body can inhale as much oxygen as possible and expel more carbon dioxide, thus gradually adjusting the physical state. If you feel that you still have the physical strength to support your body to continue running, you can keep your current pace or gradually increase your pace to continue running. If the physical strength can't support the body to continue running, you can gradually reduce the pace while keeping a deep abdominal breath until the heart rate drops to the heart rate when walking fast, and then stop running.

Second, how to improve the vital capacity.

The easiest way to improve vital capacity is to keep increasing running at a fixed speed. With the increase of running, the lung capacity will also increase, thus promoting the pace.

Another method is variable speed running, which can run alternately at 2-3 different speeds based on time or distance, that is, the most comfortable speed, the faster speed and the fastest speed. For example, I want to jog 400 meters, then run 400 meters at the fastest speed, faster speed and most comfortable speed, and do more than three cycles to gradually improve my vital capacity. This is just one of the exercise methods. When running at the fastest speed, the body is close to anaerobic exercise, almost at the speed of sprint. The purpose of running at the most comfortable speed is to let the body take in as much oxygen as possible, so that the body can recover its physical strength while entering aerobic exercise. Faster speed is the transition between the two. You can also run at two or four speeds to improve your vital capacity. The way of variable speed running needs a certain exercise foundation.

When running at variable speed, the pace frequency should be adjusted according to different speeds and breathing.

Third, how to adjust the pace frequency when abdominal breathing.

When I first started running, my lung capacity was low and my breathing depth was low. Between one breath and one breath, you can run about 2-3 steps each, and the number of steps is slightly lower. With the improvement of vital capacity and running ability, you can run about 3-4 steps or even more than 5 steps between breaths. How many steps you can run between breathing and inhaling is also related to factors such as pace, physical reserve, sports experience and habits. There are no strict standards, only reference steps.

With the improvement of running ability, the pace will be higher and higher. For example, when you start running, the pace will be 8 points. After a period of exercise, the maximum pace will be increased to 5 points. Relatively speaking, if you run at a speed of 6 minutes, you will feel more relaxed, breathe more smoothly, and the number of steps between breathing and inhaling will increase. The higher the pace, the faster the breathing, and the fewer steps between breathing and inhaling. If you want to run more comfortably and faster, you must constantly improve your vital capacity and ensure that you get enough oxygen.

Fourth, adjust your breathing according to the rhythm.

As mentioned above, the faster the pace, the faster the breathing, and the fewer steps between breaths, the less likely it is to improve the breathing depth. At this time, the pace can be appropriately reduced to ensure the breathing depth, so that the body can inhale enough oxygen to avoid the body entering an anaerobic exercise state. Or you can deliberately increase the breathing depth and prolong the breathing time. At this time, you can try not to reduce the pace, which will affect the pace. It's almost impossible to have no impact at all.

5. What should I do if I feel difficult to breathe while running?

Dyspnea here refers to the feeling that the body still has physical strength, but the lungs feel breathless, not real dyspnea. In addition to slowing down the pace and deliberately increasing the breathing depth mentioned above, you can also hold your breath a little after deliberately increasing the inhalation depth, and then exhale the air in your lungs quickly, instead of exhaling evenly and slowly as before. With the rapid exhalation of carbon dioxide from the lungs, you can shout it out. After breathing several times in a row, you can generally breathe more smoothly than before. At this time, it will be easier to increase the depth of breathing and keep the original pace. If you still feel difficult to breathe, or your physical strength drops, you should slow down or even stop running.

6. Respiratory frequency and heart rate.

The number of breaths per minute during running is related to pace, physical fitness, exercise experience and many other factors. The more breaths per minute, the shallower the breath. Breathe about 35-40 times per minute when running.

When breathing is short, the running pace is generally faster, and the heart rate is also higher. If you have a lot of running experience, when you run at your comfortable pace, the breathing frequency and amplitude are generally stable, but the heart rate will increase slightly with the increase of running volume. Breathing and heart rate changes are not completely synchronized, but both can become more stable with the increase of exercise experience, and both can be reduced appropriately.