First, the nose and mouth breathe at the same time.
When people first started running, the speed was very slow and they were in the warm-up stage. At this time, the demand for oxygen is not great, and you can cope with it by breathing through your nose. With the distance getting longer and faster, the demand for oxygen will increase greatly, and breathing through the nose can no longer meet the needs of oxygen supply. If you only breathe through your nose, it is easy to cause respiratory muscle fatigue. It is necessary to cooperate with the nose and mouth to increase the supply of oxygen and relieve the tension of respiratory muscles.
Pay attention to how to breathe through your mouth in winter. Generally speaking, the mouth should be slightly open, the tip of the tongue should be close to the palate, and cold air should be sucked into the mouth from both sides of the tip of the tongue, so that there is a warming process for cold air to avoid direct inhalation into the trachea, causing cough and discomfort. When exhaling, the tip of the tongue is released from the upper jaw, allowing the hot air to be ejected from the mouth smoothly. Summer is not necessary. But you can also use this technology when running on the road or in other places with poor air quality.
Running skills and precautions are often ignored by people, and not paying attention to these problems may lead to sports injuries. Mastering some breathing skills during running can make you feel relaxed during running.
Second, deepen breathing and relieve fatigue.
When you run to 10 ~ 20 minutes, many people will be unable to run, feel chest tightness and asthma, and feel weak in legs and feet, and want to stop. This is extreme. But if you stop here, you won't get a good exercise effect. In fact, the emergence of poles is mainly because the transition from static to high-speed motion requires an adaptation process. This process is also the adjustment process of respiratory system, exercise system and circulatory system. Adjusting breathing can help people quickly cross the pole and keep exercising. When the pole appears, it is necessary to slow down, deepen breathing, help oxygen and carbon dioxide fully exchange in the alveoli, and increase the exchange area. When the discomfort is relieved, it is necessary to speed up the breathing frequency and accelerate at the same time.
After half an hour to 40 minutes of exercise, the second pole may appear in the human body. For athletes, it is necessary to adjust the exercise intensity and breathing frequency at this time; For ordinary people, it is suggested to stop exercising and have a rest at this time.
Third, adjust breathing to help speed up.
If you want to get better exercise effect in running, you must speed up the running process. When accelerating, people often find it difficult, and some people even bite their teeth to force their thighs. This method is wrong. Running acceleration should start with adjusting breathing, generally two steps at a time; Take a deep breath when accelerating, lengthen the breathing time, and adjust the pace frequency to three steps, one breath and three steps, and improve the speed by changing the frequency.
When people with poor physical fitness accelerate, start with small steps. Running acceleration is also the programmed operation of human machine. It is not blind and reckless. Adjusting breathing can make running time last longer and exercise effect more obvious. Health is to start from the dribs and drabs of life.