How can I keep my breathing flowing during a long run? Ask someone with hands on experience to do yo

Open your mouth wide, breathe wide, and if it doesn't go well, you have to stop and drink a glass of water. (Don't drink right away) and don't squat or sit down right away.

You can use the 4-step breathing method: run 2 steps and breathe, run 2 steps and breathe, but it's best to practice more because I used it myself for a week to get used to it. There is also a constant speed, unless you want to overtake others, you can train to find your best running speed.

Three steps and one breath, three steps and one exhale, or if it doesn't work, two steps and one inhale, two steps and one exhale. If that doesn't work, use your tongue against the roof of your mouth to breathe.

Practice more, find your own rhythm, and try different breathing styles every time you practice, and try to breathe deeply. But in a word, perseverance in practice is the right way.

Rhythmic breathing, be careful not to believe the open-mouth breathing upstairs, always encounter this kind of problem, in fact, there is no need to ask, a search on the Internet is, what a waste of wealth value.

It's just breathing steadily or taking big breaths all the time.

Because the best speed of long-distance running is jogging, which tests the endurance of the human body very much, so we need to maintain a symmetrical breathing, so try to maintain a slow and long breathing speed, and be sure to adjust your breathing when running, because if you breathe faster, you will not be able to control your body functions well, and it is difficult to adhere to long-distance running.

When running, you should use your nose to breathe, and you should also adjust yourself, so that you can get a good run, and secondly, you should choose some running speed that suits you, and you should also buy some knee pads. It's best to buy some gripping shoes.

In the process of long-distance running, you should breathe according to the frequency of your exercise and the actual condition of your body, and you should review according to certain standards. In this way, we can have better results, and it will be relatively comfortable and can play better.

Here's how to distribute your energy and breathe in long-distance running, and here's the right way for middle-distance runners to train and compete

1.Usually train more than twice the amount of competition and 80% of the competition intensity, which can improve your endurance, and the distribution of physical strength during the competition is not called a problem.

2.The whole process is basically a constant race, the first lap and the penultimate lap should be relatively fast, and the last 400 meters is the fastest race.

3.Breathing is adjusted according to fatigue, from 4 steps and one exhale, 3 steps and one exhalation gradually excessive, to 1 step and 1 step and 1 step and one breath, it doesn't matter, as long as your heart and lungs do not feel strong discomfort, it is fine!

It is best for non-professional athletes to take 2 steps, exhale and 2 steps to inhale, in which the inhale is divided into 2 inhalations, that is, run one step and inhale, the rhythm is inhalation and exhalation, and it will be easier to master this rhythm for long-distance running.

4.Be careful not to breathe superficially, but to inhale deeply into the lungs. Because long-distance running is aerobic exercise, it is different from sprinting.

5.When running long distances, try to breathe as much as possible in depth and frequency. Run two or three steps and inhale, run two or three steps and exhale; Inhale with your half-open mouth and nose together and exhale together.

Of course, when running to a certain distance, there will be weakness in the legs and feet, difficulty breathing and other phenomena, this phenomenon is called the pole, which is normal; At this time, as long as you deepen your breathing and adjust your pace, this phenomenon will disappear, and it will be easier to run again.

Breathing method During middle-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is important to master the correct breathing method. In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time. The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation.

When breathing, be careful to increase the depth of breathing. "Pole" and "Second Breath" When running in the middle and long distances, because the ** of oxygen lags behind the needs of the body, when running a certain distance, there will be chest tightness, breathing rhythm is disrupted, breathing difficulties, weakness of limbs and the feeling of difficulty in running again. This phenomenon is called the pole".

This is a normal phenomenon in middle-distance running. When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state.

In the middle and long-distance running sports, due to insufficient preparation activities, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time must not be nervous, you can use your hand to press the painful part, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear.

2 inhale and exhale 2 or inhale 3 exhale, if you run and run and breathe, it is pain in the left and right abdomen, you can inhale and hold your breath for a few seconds, and then adjust your breathing.

For me, 1000 meters, the first 600 meters, three steps, one inhalation and one exhalation, nasal inhalation and mouth exhalation, and then 300 meters behind, I can't stand it, change two steps, one inhale and one exhale, the last 100 meters, sprint, breathe everything is a floating cloud! The score is 2 minutes and 56 seconds, and depending on your own situation, you can move forward and backward for a hundred meters, or do not sprint and finish steadily.

Personally, I think if you're just starting out, you can run three steps to inhale, and then three steps to exhale, and run at that pace.

Generally, two steps and one breath, two steps and one breath, or three steps and one breath, three steps and one breath.

Take a breath every three seconds, without opening your mouth to breathe.

3 steps 1 call, or 2 steps 1 call according to their habits.

We should put our mind at peace, and we should not have emotions, we should run very slowly in the early stage, so that we can run long distances, and we can show our value in the later stage.

It's best to breathe evenly. Try to be as consistent as possible in frequency. You can exhale with your nose and mouth and inhale together. Don't take big breaths. Be sure to master the rhythm of your breathing. It's a great way to adjust your breathing patterns.

Then you should hint to yourself and keep reminding yourself to inhale and exhale.

A: I suggest that long-distance runners can inhale twice through their nose and exhale twice with their mouth, and so on and so on.