What is the right way to run, and what is the right way to run?

Jog, and don't make yourself feel too tired, take it gradually.

People may have had this experience when running, if they don't adjust their breath well, they will be out of breath if they can't run a few steps, and if they grit their teeth and run a few steps, they will be a little out of breath. Although running is a popular way to exercise for many people, the discomforts described above are often discouraged. In fact, running is not difficult, as long as you master the correct breathing method, the fatigue will naturally be reduced.

So, how do you adjust your breathing while running?

Breathing style and running speed There are two ways to breathe when running: one is to breathe only through the nose, and the other is to breathe together with the mouth and nose. In order to run comfortably, it is important to distinguish between the stage and speed of running.

At the beginning of running, or at a slower pace, the oxygen demand is small, and it can be met by breathing only through the nose. If the temperature is low or running against the wind, nasal breathing is more necessary, so that the air entering the lungs can be warmed and humidified by the nose hair and nasal mucosa, so as to avoid inhaled dust and bacteria causing cough, tracheitis, abdominal pain (often referred to as bifurcation), stomach cold and other diseases. When running for a long time or at a faster speed, nasal breathing is difficult to meet the body's need for oxygen, and if you only use nasal breathing, it is easy to fatigue the respiratory muscles.

At this time, the mouth should be opened to cooperate with breathing to relieve the pressure on the respiratory muscles. Of course, it is not enough to open the mouth completely, it is best to open the mouth slightly, grit your teeth lightly, and roll up the tip of your tongue against the palate slightly, allowing air to enter and exit from between your teeth. When breathing, pay attention to be even and rhythmic, exhale short and strong, and inhale slowly and evenly, with appropriate depth.

Breathing rhythm and pace When running, people are generally accustomed to freely adjusting the breathing rhythm according to their own needs, in fact, the breathing rhythm should be closely coordinated with the pace. Usually the breathing rhythm of jogging is one breath every 2 3 steps, one breath every 2 3 steps, and keep the breathing even and depth consistent, so that the running will feel light. As the distance increases, fatigue becomes apparent, and it is necessary to slow down or stop and take two steps to adjust the pace of breathing.

Enhance the depth of exhalation Many people do not pay attention to the depth of their breathing when running, so when they continue to exercise for a long time, they will experience shortness of breath, which can cause a feeling of tightness in the chest and difficulty breathing. Some people pay attention to deep inhalation, but they often ignore the depth of exhalation. In fact, when running for a long time, only by appropriately increasing the depth of exhalation can the body's need for oxygen be met to the greatest extent.

Gradual. Three steps, one inhale, two steps and one exhale (my PE teacher taught me so that my abdomen does not hurt). You can't stop halfway through (experience, otherwise you won't be able to run).

After running, shake your hands and feet to relax your muscles, and it won't hurt. You should also do some preparation before running.

For long-distance running, try to stride as wide as possible, swing your arms in a rhythm, and run at a medium speed in the first lap. The last 200-250 meters will start to accelerate, and the 100-150 meters will be the sprint. In the sprint stage, you should adjust your breathing, inhale and exhale quickly, swing your arms faster, and your steps should not be big, but your pace should be fast.

Screen. Hold on to the inner qi. Sufficient internal qi. to extend the running distance. You won't get tired.

This can only be practiced slowly, running slowly, and practicing yoga slowly does not have much effect.

If you can't do 400 meters, it means that you can't run down 800 meters if you change your running position, run slowly, don't think that 800 meters is very long, in fact, you will come over in a while.

1. Run (fast).

2. Run (fast).

3. Run (slowly).

4. (Rush to eliminate the ante cut) to run.

5. (panicked) desperate to run.

6. Run (at a high speed).

7. Run (quickly).

8. Run (cheerfully).

9. (Agile) running.

10. Run (happily).

11. Run (with all your might).

12. Run (desperately). And bridge Wang.

Proper running posture includes the following:

1.Body Posture: Stay upright and lean forward slightly, but don't hunch over. Keep your head and neck relaxed and your eyes ahead.

2.Arm movements: The arms should swing naturally and in harmony with the legs. The arms should swing back and forth on the center line of the body, not horizontally.

3.Leg movements: The legs should maintain a natural stride and rhythm. Ground on the soles of your feet, not your heels, on each step. Keep your knees slightly bent to reduce pressure on your joints.

4.Breathing pattern: Breathe deeply and regularly. In general, one should inhale through the nose and exhale through the mouth. If you are running fast, you can inhale and exhale through your mouth at the same time.

5.Cadence and stride length: Cadence refers to the number of steps taken per minute, and stride length refers to the distance traveled per step.

Proper cadence and stride length can increase efficiency and reduce the risk of injury. In general, the cadence should be maintained between 160-180 steps per minute, and the stride length should be moderate, not too large or too small.

6.Strengthens the core muscles: The core muscles include the muscles in the abdomen, back, hips, and lower back. Strengthening these muscles can improve stability and balance, reducing the risk of injury.

7.Rest and warm up moderately: Proper warm-up exercises, such as jogging or stretching, before running can reduce the risk of muscle strain. After running, give your body plenty of rest time to recover and repair your muscles.

Please note that everyone's physical condition and running goals are different, so it may be necessary to adjust and adapt to your individual circumstances. If there is any physical discomfort or pain, it is advisable to consult a doctor or professional trainer.

The right way to run can vary depending on an individual's physical condition and goals, but here are some basic running tips and do's and don'ts:

1.Pace and posture: Maintain an upright position, raise your head and chest, and relax your shoulders. Every time you step on the ground, flip from the middle to the front foot, not with the back heel.

2.Cadence and stride length: Maintaining the right cadence and stride length can help improve efficiency and reduction.

Less risk of injury. Cadence refers to the number of steps per minute, and it is generally recommended to keep it at 170-180 steps. Step length refers to the distance spanned by each step and should be medium, not too short or too long.

3.Breathing: Controlling your breathing is the key to running during running. Breathe as deeply as possible and exhale at a steady rhythm, and abdominal breathing is recommended, that is, breathing through the coordinated contraction and relaxation of the diaphragm.

4.Slow heat and gradual acceleration: Proper warm-up activities, such as jogging, dynamic stretching, etc., before starting to run, can help prevent muscle strains and other sports injuries. When starting a run, gradually accelerate from a slower pace and avoid sudden sprints.

5.Arrange the training plan reasonably: according to the individual's physical condition and goals, reasonably arrange the number and distance of running. Gradually increase the number of runs, increase the intensity of running, and at the same time pay attention to rest more and do not do overloaded exercise.

6.Pay attention to shoes and ground: Choose running shoes that suit your foot shape and running style to ensure foot support and shock absorption. Run on as flat and soft roads as possible, avoiding uneven and hard surfaces to reduce pressure on your joints.