There are two ways to breathe when running: one is to breathe with your nose and mouth, and the other is to breathe only with your nose. It is particularly important to control the running stage and speed if you want to breathe smoothly when running. When we first started running, or when the speed didn't improve, we needed very little oxygen, so we just needed to breathe through our nose to meet our oxygen demand.

If you run at low temperature or against the wind, I think you should breathe through your nose. When you run for a long time or at a faster speed, your body needs to breathe oxygen not only through your nose, but also through your nose. At this time, it is best to open your mouth to cooperate with breathing and relieve stress. Of course, you can't breathe completely with your mouth open. It is best to open it slightly and hold it against the upper jaw. When breathing, you need to pay attention to even rhythm, short and powerful exhalation, appropriate and deep.

2 coordination of breathing rhythm and pace

Every time we run, we usually adjust the breathing rhythm irregularly according to our own needs. In fact, the breathing rhythm should be closely combined with the running rhythm.

Under normal circumstances, the breathing rhythm during jogging is every two or three steps, and the uniformity and depth of breathing are consistent, so that running can feel brisk. However, with the increase of distance, the fatigue of the body gradually appears. At this time, it is necessary to slow down and adjust your breathing.

3 Strengthen expiratory depth

Many people ignore the depth of breathing when running, so in the long-term exercise process, there is shortness of breath, leading to chest tightness. Some people pay attention to deep inhalation, but not to the depth of exhalation. In fact, whenever you run for a long time, only by properly increasing the depth of exhalation can you meet the body's demand for oxygen to a great extent. Only by increasing the depth, it is possible to complete the exhaust of waste gas, thus making inhalation more labor-saving and increasing the amount of inhalation. Second, how do beginners exercise?

For beginners of long-distance running, the functions of nerves, heart, lungs and muscles have not fully adapted to high-intensity connection, so it is not advisable to exercise too much at a time. It is suggested to alternate walking and jogging to complete the exercise. You can also divide the distance you want to run into several sections.

For example, running three kilometers, we can be divided into two sections; Run 10 km, divide into five sections, and rest halfway. This method is beneficial and harmless.