Running breathing method, running has become the first choice for many people's fitness activities. People who often run have had this experience. If they don't adjust their breathing properly, they will be panting after running for a long time. Many beginners don't know how to breathe. Here are some running breathing methods.

Running breathing method 1 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 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, which will have a warming process to avoid direct inhalation of cold air 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. 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.

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.

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.

Running Breathing Method 2 Try to breathe through your nose.

In winter, the outdoor temperature is too low, cold air and smog and dust in the air. If you breathe with your mouth open when running, cold air will directly stimulate the mouth and throat, making these mucous membranes dry and uncomfortable, resulting in symptoms such as cough, tracheitis and abdominal pain.

Therefore, it is recommended to breathe through the nose when running in winter, because there are rich blood vessels in the nasal cavity, which can increase the temperature of the passing air.

The distance is lengthened, and the nose and mouth breathe at the same time.

When running in winter, because of the weather, you wear too many clothes, and your energy consumption in your body is faster than in other seasons. With the running distance getting longer and faster, the body's demand for oxygen will increase greatly. At this time, breathing through the nose can no longer meet the oxygen supply, so it is necessary to cooperate with the nose and mouth to breathe together to increase the oxygen supply, which can also relieve the tension of respiratory muscles and avoid respiratory muscle fatigue caused by breathing through the nose alone.

Nose and mouth breathing skills

When breathing, let the mouth open slightly, and the tip of the tongue is pressed against the palate, so that cold air can be sucked into the mouth from both sides of the tip of the tongue, so as to warm up the cold air and avoid discomfort caused by direct inhalation into the trachea. When exhaling, the tip of the tongue is released from the upper jaw, allowing the hot air to be ejected from the mouth smoothly.

Correct breathing rhythm

Correct running breathing should pay attention to rhythm and frequency, and stress the coordination of breathing and pace. In winter running, we should consciously coordinate the running rhythm and breathing rhythm. Generally speaking, according to our physical condition and the change of running speed, we can adopt the method of two-step breath, two-step breath or three-step breath.

For example, when running in winter, take a breath every 3 steps and take a breath every 3 steps. If you have difficulty breathing while maintaining your speed, adjust to breathe every 2 steps, and breathe every 2 steps.

Running in winter can effectively exercise, prevent diseases and help burn fat to lose weight, but during running, many people don't know how to breathe correctly. Let's take a look at the breathing methods when running in winter!

Adjust your breathing when you accelerate.

If you want to speed up running in winter, you should start by adjusting your breathing. It was supposed to be 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.

I feel tired. Take a deep breath.

Running in winter, many people can't run for more than ten minutes, and even have chest tightness, asthma and leg weakness. Stopping at this time is not good for exercise. The correct way is:

Slow down running speed, deepen breathing, take deep breaths to meet the body's demand for oxygen to the maximum extent, help oxygen and carbon dioxide fully exchange in alveoli, increase the exchange area, then speed up breathing frequency, and speed up when discomfort is relieved.

However, it should be noted that if you have chest tightness, shortness of breath, even difficulty breathing and severe cough, you should reduce your exercise or stop running immediately.