Breathing is the core factor that determines the running effect. But the lung is only a little smaller than the chest, but many people still only use 1/3 of the lung function, so it is necessary to learn breathing skills.

But don't be too serious. He/she won't burn more fat and lose more fat because of different breathing.

Fundamentally speaking, a person's breathing style when running is mainly determined by his vital capacity and physical fitness.

Give a chestnut:

Most people with poor vital capacity or physical fitness can maintain a rhythmic breathing frequency in the first 200 meters when running 800 meters.

From 200 meters to 400 meters, people with poor lung capacity begin to breathe without rhythm, and people with average physical fitness will not be too obviously different.

People with poor vital capacity from 400 meters to 600 meters begin to try to breathe through their mouths, and people with poor physical fitness will feel dizzy.

The remaining 200-meter sprint is also the most tiring time. Whether you can run well depends on your endurance.

2. Types of breathing

(1) chest breathing

The expansion of the chest cavity makes the body larger, forming a pressure difference to let air enter the lungs, which belongs to shallow breathing.

When inhaling, the chest is mainly dilated, the diaphragm moves less, and the inhaled gas is less, which can only reach the upper part of the lungs;

When you exhale, you passively expel air.

(2) Abdominal breathing

The air difference is mainly caused by the depression of the diaphragm, so that the air in vitro can enter, and inhalation and exhalation are active processes.

When inhaling, the abdomen is relaxed, the diaphragm can be fully depressed, and more gas is inhaled, which can reach the lower lung;

When exhaling, the abdominal muscles are adducted and the diaphragm is lifted, which makes the exhaust active.

We usually use chest breathing when running, and we are used to it. But for people who insist on long-distance running, long-distance running or marathon, they should learn abdominal breathing, because it can not only increase the inspiratory volume, but also improve the efficiency of gas exchange and discharge the waste gas metabolized in the body more thoroughly.

Practice method:

(1) Keep normal posture, with one hand on the chest and the other on the abdomen;

② Slowly close the abdomen and exhale at the same time. At this time, you should feel the diaphragm rise naturally and expel the air from the chest and abdomen. The hand in the abdomen will be concave with the abdomen, and the hand in the chest will remain basically the same;

(3) After the air is exhaled, it is slowly inhaled from the nose, so that the abdomen slowly expands with inhalation, and the diaphragm gradually contracts and decreases. The hand placed on the abdomen will feel the air filling, the abdomen will bulge slightly, and the hand placed on the chest will basically not move;

(4) Repeat the steps of inhaling and exhaling, so that both hands can feel the abdominal movement well, and experience the feeling of active exhaust and relaxing inhalation.

3 how to breathe?

When running, exhale in turn when your left and right feet touch the ground respectively. You should avoid always exhaling when the same foot touches the ground.

Two steps and one breath, one step and one shout; Two steps and one suction, one step and one suction.

Inhale-Right foot, left foot (2)

Exhale-right foot (1)

Inhale-Left foot (1)

Exhale-right foot (1)

Inhale-Left foot, right foot (2)

Exhale-left foot (1)

Inhale-right foot (1)

Exhale-left foot (1)

All right, that's enough running and breathing.

Yundonghui APP, a professional running software, will witness the change with you.

The relationship between long-distance running and breathing is very important It's best for every runner to gradually cultivate and find a suitable breathing style.

Stop breathing, stop running. Breathing is very important for long-distance running, because it is the most typical aerobic exercise.

Then jogging alone is the best time to find and cultivate breathing methods. After all, if it is a competition or doing some high-intensity training, there is no mind and energy to deliberately face the breathing pattern. This can only be done by jogging, that is, when you are relatively relaxed. So, first of all, every runner, especially the "first runner", deliberately faces the problem of how to breathe.

The following is a detailed description and discussion.

Personally, because I am a middle school professional long-distance runner, I draw twice first, then call again, and repeat this rhythm all the time. And the slower the better. Don't breathe so fast! Breathe, breathe, breathe. The slower you smoke, the longer you shout, and the better your running condition. At least for me. Besides, I remember the coach taught us the same thing. I still believe that although there are breathing methods suitable for every runner, for example, some people are suitable for inhaling once, breathing once, others are suitable for inhaling twice, breathing once or even inhaling once and breathing twice, breathing as slowly and as long as possible should be suitable for most runners.

Well, runners should seriously face and find their breathing patterns and rhythms when jogging, not when competing or intensive training. For breathing, I still think the rhythm is the most important, slow down and long. Running in this way, as an aerobic exercise, will have a better effect. blood night can penetrate all the cell tubes, and finally improve the running ability.

There is the following scene: I feel out of breath after just running a few steps, followed by heavier and heavier footsteps and gasping (side abdominal pain) that people have to stop.

At the same time, the running injury we are afraid of is also related to the wrong way of breathing. When a person's feet touch the ground and exhale at the same frequency, it will cause great pressure on knees and feet. And all this will become more and more serious with the increase of running time and distance, which will eventually lead to injury.

This means that if we exhale every time our left foot touches the ground, the left side of our body will continue to bear more pressure.

Then if you can put on your left and right feet alternately while exhaling, you can solve this problem and minimize the damage. What I'm going to talk about today is such a method-

Why do you have to breathe?

Rhythmic breathing can play a key role in reducing the possibility of injury. When you exhale, your diaphragm and its related muscles will relax, resulting in a decrease in core stability. At this time, the foot landed, bringing an impact force equivalent to 2 to 3 times the weight. At the same time, the stability becomes worse, which will eventually lead to injury after a long time.

Therefore, keeping the same foot on the ground when exhaling will make this problem more serious-one side of the body will continue to absorb the impact of running, and the body will gradually wear and tear, eventually leading to injury.

If the breathing is adjusted to coordinate the foot movements, so that the left and right feet land alternately at the same time every time you exhale, the impact of running will be evenly distributed on both sides of your body.

It's like our one-shoulder backpack. Because the weight of the bag falls on one side of the body, that side will naturally bear more pressure. But if you switch to a backpack, the pressure will be evenly distributed. This will make your body better balance stress and keep healthy.

Let's start with abdominal breathing.

Before learning rhythmic breathing, you should first learn abdominal breathing. In daily life, most of us will use chest breathing, which has the disadvantages of less oxygen intake and easier fatigue. Most novices just run with chest breathing, and eventually they run slower and slower, panting.

So we must first train ourselves to breathe from the abdomen, that is, breathe through your diaphragm. When inhaling, the diaphragm contracts and moves downward, and at the same time, the chest muscles contract and expand the chest, thereby increasing the chest volume and sucking air into the lungs.

abdominal respiration

When your diaphragm reaches its full potential, it can expand the lungs to the maximum volume and bring as much air as possible. The more air is inhaled, the more oxygen is delivered to the working muscles through the circulatory system. This is exactly what you need for running.

Whether lying down, sitting, sleeping, eating or walking, you can practice abdominal breathing. It may be a little twisted at first, but when you get used to it, you will find it easier to run.

For runners who just started to change their breathing style, the way to practice abdominal breathing is:

Establish rhythmic breathing

Many runners use 2-2 and 3-3 breathing modes, that is, two-step inhalation and two-step respiration or three-step inhalation and three-step exhalation, which means that they always land on the same foot when exhaling. This is exactly the problem we mentioned above. The solution is to prolong the inhalation time and ensure that the left and right feet touch the ground alternately when exhaling.

Why is the inhalation time longer than the exhalation time? This is because the diaphragm and other respiratory muscles contract when inhaling, which brings better stability to your core. When they exhale, they will relax and reduce the stability of the core.

It is suggested to start with the breathing mode of 3-2, inhale three steps and exhale two steps, which is suitable for most running scenes. And lying on the ground—

If it is difficult to inhale in the three-step process, you can try to inhale gradually or speed up the pace. Finally, don't listen to music while practicing rhythmic breathing. The beat of music will affect the rhythm of your breathing.

I answered many questions about running and said breathing for the first time. I asked for some information and shared it with you.

Breathing is a biochemical function of biological cells. The process by which humans inhale and exhale air through the lungs. Air is the source of metabolism and energy for cells, which is absorbed by food and converted from starch to glucose. Most animals, insects and bacteria do aerobic breathing, which is to convert oxygen molecules into carbon dioxide and get the energy they need. The circulatory system discharges carbon dioxide and delivers new oxygen from the blood to the needed cells.

Breathing is one of the few bodily functions that can be consciously (partially) controlled or unconsciously performed. Humans will practice breathing control in swimming, aerobic exercise, physical fitness, speech training and vocal training. It is conscious control at first, and then it will gradually turn into subconscious behavior. Unconscious breathing is controlled by a specific part of the brain stem, and it can adjust the speed and depth of breathing at any time according to the needs of the body.

For example, during exercise, muscle exercise increases the production of carbon dioxide, thus increasing the concentration of PCO2 in alveoli (and arteries). These blood gas sensors will send signals to the brain and then to the diaphragm and other muscles related to breathing, thus increasing the speed and depth of breathing.

Cell respiration needs oxygen, and its product is carbon dioxide. The content of oxygen and carbon dioxide in exhaled gas depends on diet, exercise and health.

Humans inhale and exhale about 6 liters of air every minute. The carbon dioxide in exhaled gas is about 100 times that of inhaled gas.

When people run, the body's demand for oxygen is increasing, and it increases with the increase of running speed. When you run faster, your muscles will contract violently. At this time, your body needs more blood supply to transport oxygen and metabolic byproducts, so your heart rate will increase. When the heart rate reaches the highest, it will reach the maximum training intensity that your body can load. In other words, this is the fastest speed you can run.

So:

1, low-intensity jogging, try to stick to the way of nasal inhalation and nasal or oral breathing (when the air is not cold). We use the mucous membrane of the nasal cavity to adapt the air to enter the body. At the same time, it can clean, filter and adjust the temperature for effective oxygen exchange. At the same time, keep your body relaxed, lower your heart rate, slow down your breathing and relieve stress. Breathe in your own comfortable and adaptive way.

For high-intensity running, it is recommended to inhale and exhale through the mouth. Because when you are more active, your heart will beat faster and your muscles need more oxygen. The oxygen inhaled by the nose can only meet the human oxygen demand of 27%-40%. When it reaches 3/4 of the maximum exercise intensity, the oxygen uptake will be limited. Therefore, there must be enough oxygen to reach the muscles.

A medical center in the United States believes that "the deeper you breathe, the more lungs you trigger, and the better the efficiency of exchanging oxygen and carbon dioxide between alveoli, so that your muscles can get enough energy to maintain exercise."

2, breathing is divided into two categories, chest breathing and abdominal breathing. Try to use abdominal breathing during running and sports.

Chest breathing is a weak way of breathing. Exhale too shallow, just stay in the lungs for a short time, can't absorb oxygen to the maximum extent, and can't completely discharge carbon dioxide from the lungs.

Abdominal breathing is the movement of diaphragm, which means that inhalation and exhalation will extend to your abdominal cavity. Effectively and maximally improve oxygen uptake. The longer you stay in the lungs, the more oxygen you inhale and the more carbon dioxide you excrete.

When you breathe, the strength of the diaphragm is controlled. When air enters and exits the lungs, the abdominal cavity will expand and contract, and the chest will not move. Make sure you get more oxygen with each breath.

Simply put: suck in the abdomen when inhaling and suck in the abdomen when exhaling.

3. Master the rhythm of breathing and running.

At the beginning of warm-up or relaxation, the running speed will be very slow, and the breathing is: three steps and one breath, or three steps and one breath, two steps and one breath.

When the speed gradually increases to the medium speed, it can be adjusted to two steps and one breath and two steps and one call. This breathing rhythm is relatively stable and suitable for most people to use in long-distance running.

The running speed in the sprint, high frequency step by step, step by step.

4, training abdominal breathing

In running, many people will be out of breath during short-term moderate-intensity training, and then they realize that their actual lung activity ability is low. They should be trained to increase their vital capacity regularly. The purpose of breathing training is to enhance the lung activity of the body, increase the intake of oxygen and inhale more fresh air. At the same time, it also allows a large amount of carbon dioxide produced by body tissues to be excreted, which improves our metabolic ability and makes us more active and healthier!

Abdominal breathing training:

Whether standing, lying or lying down, you can practice abdominal breathing. And you can lose weight ~ try it if you don't believe me ~

You will use these three breathing methods every time you run for 7 years. Maybe it can also help you run long distances without breathing, fatigue or injury.

Have you ever had such an experience: the same distance, almost the same speed, sometimes running calmly, sometimes panting in the middle of running, and life without love? Less than combining your 7 years of running experience and 3 hours of hard investigation data, sort out 3 breathing methods to help you run from now on, without breathing, fatigue and injury!

1. Cell division method

There have been two and a half horse attempts recently. The first time I ran to 17 km, I was too tired to run. I ran half a horse easily for the second time, and then continued to run for 4 kilometers. According to the memory at that time, there was a little difference between the two times: the first running breath was both nose and mouth, and the second breathing was only through the nose. My running experience in recent years has gradually made me realize that long-distance running with only nose breathing is really much easier than breathing with nose and mouth. So, is there any scientific explanation for this phenomenon?

It turns out that this way of breathing is called cell division, that is, breathing only through the nose without opening the mouth. It was invented by Suzuki Qinghe, a famous Japanese running expert. With this breathing method, Japanese runners won six seats in the top 18 men's marathon in 20 years.

When breathing only through the nose, our exercise must correspond to low-intensity aerobic exercise, which consumes a high proportion of fat. When you are forced to open your mouth to breathe, you may have entered a high-intensity anaerobic exercise, when the proportion of sugar consumption is high. The body's fat reserves are very large, but the stored sugar is only a few hundred grams, so the breathing running method that mainly consumes fat: breathing only through the nose can keep us running for a long time, but it is not as tired as expected.

The key point of applying this method is to keep the speed at the speed of breathing with almost no mouth and only nose. My speed was discovered through many long-distance races, but there are also simpler methods, which can be detected by running 400m meters. Breathe through your nose and start running, slowly accelerating until you have to open your mouth to breathe. This speed is the running speed corresponding to your cell division breathing method.

Another thing to note is that the rhythm of nose breathing during the test should be four steps: one breath and four breaths: first run four steps to inhale, that is, "inhale, inhale, inhale", and then run four steps to exhale, that is, "spit, spit, spit".

At first, your running speed may be very slow as the cells divide and breathe, but don't worry. After a long period of exercise, you can run more easily and faster, and this way of breathing can save glycogen and consume fat, which means you will be slimmer and slimmer ~

2. Abdominal breathing

Maybe you can't stand the "turtle speed" of running after trying the cell division breathing method several times. At this time, you may want to pay attention. Do you use "abdominal breathing" when running?

There are two ways of normal deep breathing, chest breathing and abdominal breathing. Among them, abdominal breathing is a deep breathing method with higher breathing efficiency, which is suitable for jogging. Abdominal breathing can more thoroughly expel the metabolic carbon dioxide, and at the same time, it can also increase the volume when inhaling, so that the inhaled oxygen can penetrate into the alveoli and improve the efficiency of blood oxygen exchange. So, how can we tell whether we are breathing in the chest or in the lungs?

Chest breathing: the chest and abdomen are tightened when inhaling and bulged when exhaling.

Abdominal breathing: the abdomen bulges when inhaling and tightens when exhaling.

If you use chest breathing before and change to abdominal breathing with cell division breathing, your endurance is likely to increase a lot!

3. Rhythmic breathing

Have you ever had a fork in the air? Is it particularly painful and directly affects the distance you run?

On second thought, are most of your faults on the same side? If the answer is yes, then the way you run and breathe is probably too small.

According to the book "How to Breathe When Running", the impact stress is 2 to 3 times of your weight when your foot touches the ground, and it is the largest when your foot touches the ground at the beginning of exhalation. Keeping the same foot on the ground for a long time at the beginning of exhalation can easily lead to unilateral suffocation and serious injury.

We usually use two steps to breathe, two steps to breathe, or three steps to breathe. If you are the same, you can take a closer look at yourself next time you run to see if the initial stage of exhalation corresponds to the same foot landing.

According to the suggestions in the book, we can try to use rhythmic breathing-three steps and one breath, two steps and one breath. In this way, you will find that the landing feet corresponding to the initial stage of exhalation are alternating, and the impact on the body is shared to both sides of the body. When the running speed increases, it can also be changed to two steps, one breath, one breath or one breath.

This method can largely avoid one-sided breathing. Of course, if you want to completely avoid holding your breath, you should also pay attention to warming up in advance, not exercising for a short time after meals, and properly replenishing water when running.

These are the three breathing methods that I have benefited the most from running. I hope you can run without breathing, fatigue and injury from now on after trying. If you think the answer is helpful to you, please give me a "like" ~

Breathing, like running, is not the best, only the best.

(1) The body automatically regulates breathing. You don't have to control your relaxed natural breathing at all. It's slow, and your tired natural breathing is accelerated.

(2) It can match the pace, and it may be easier to run.

(3) It can be symmetrical, such as two-step breathing and three-step breathing.

(4) can be asymmetric, such as two-step call and three-step suction.

It is said that the advantage is: avoid always landing on the same leg when exhaling, which will bring about left-right imbalance.

(5) No matter what kind of breathing, when running, try to have depth.

(6) The more air exhaled, the more oxygen inhaled.

(7) Call it out consciously.

(8) The more tired and short of breath, the more conscious you should shout!

(9) Don't worry about your nose or mouth.

(10) You can use your nose when jogging.

(1 1) Open your mouth naturally and use your nose and mouth.

Running is the most basic form of exercise. Breathing will change with the pace and speed of your running. During general exercise, you can inhale through your nostrils and exhale slowly through your mouth. You can't inhale with your mouth open during strenuous exercise because it has a great influence on your lungs.

Three steps at a time, it is best to listen to some rhythmic music when running.

When your toes touch the ground and your arms swing, you use the rebound force to run forward, which will make it easier to run, your feet should be light, and your body's gravity should be controlled well.

When running, you can think about some problems in your mind, or observe the passing scenery with your heart, which can transfer your fatigue, so that you will feel that you will run 5 kilometers soon.

Under normal circumstances, it is very important for runners to adjust their breathing. If they don't breathe normally, their muscles will get tired prematurely. Especially during strenuous exercise, blindly holding your breath will raise your blood pressure and even cause dizziness and other discomfort. The correct way of breathing can help the human body maintain a stable state, increase the range of exercise and improve the heart function.

How to adjust the way and frequency of breathing during exercise?

In the case of aerobic exercise, breathing should be regular and steady. In the way of breathing, you can inhale through your nose or nose and mouth during low-intensity exercise; Inhale through the nasal cavity when exercising in a cold environment, because it helps to keep the respiratory tract warm and moist, thus avoiding respiratory diseases such as colds and bronchitis. When the intensity of exercise gradually increases, inhaling through the nose alone can no longer meet the body's demand for oxygen. At this time, oral inhalation should be the main method. In the control of breathing frequency or rhythm, we should consciously coordinate the rhythm of our feet with the rhythm of breathing during fitness running or brisk walking. According to your physical condition and running speed, you can use two-step breathing, two-step breathing or three-step breathing and three-step breathing, such as three-step breathing, three-step breathing, three-step breathing and nose-mouth breathing, and try not to breathe heavily. If you feel uncomfortable, try not to take a deep breath. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth.

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.

Breathing while running is also a gradual exercise process. Start with low-intensity exercise and exercise your cardiopulmonary function. Only by mastering the most suitable breathing rhythm can we continuously improve our cardiopulmonary ability.