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.

In addition, when people with poor physical fitness accelerate, they should start with small steps. Running acceleration is also a programmed operation of human machine, not just gnashing your teeth. By adjusting breathing, you can make running time last longer and exercise effect more obvious.

02

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. Actively adjusting breathing can help people quickly cross the pole and continue to exercise. 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.

03

Simultaneous breathing of nose and mouth

When people first started running, the speed was very slow and they were in the warm-up stage. At this time, the body's demand for oxygen is not great, and it can be dealt with by breathing through the nose. With the running distance getting longer and faster, the body's demand for oxygen will increase greatly. At this time, breathing through the nose alone can no longer meet the needs of oxygen supply. If you only breathe through your nose, it is easy to cause respiratory muscle fatigue. Therefore, 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 opened, the tip of the tongue should be close to the upper palate, and cold air should be sucked into the mouth from both sides of the tip of the tongue to have a warming process for the cold air, so as to avoid directly inhaling the trachea and causing cough 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.