Running skills How to run legmaries without being soft Breathing Warm up exercises and other related

First of all, it is to run relaxed.

Then I started to accelerate, and the 400-meter track was around 1 minute and 35 seconds.

I can't say what you said about the problem of weak legs, this is different for everyone, and blind guidance will make you go wrong.

When you are starting out, it is best to breathe in a group of four steps.

What does that mean? It is to put one of your breaths into four steps, the first two steps slowly inhale until full, the third step exhales in a big mouth, and the fourth step is empty, which is a more durable breathing rhythm.

One group per day, the first month can be a group of 5 laps, and the second month is a group of 10 laps.

That's only a third of what a sports student can do, so don't be afraid.

You can walk slowly, briskly, and jog to enter the state, breathe evenly during the running, and the pace of your steps should be even.

Do warm-up exercises first to adjust your muscles and bones. Jog a few laps and familiarize yourself with what it feels like to run.

1. Strengthen deep breathing: The pole will appear in about 10 minutes when running, and the main reason for running is that the human body needs an adaptation process to transition from stationary to high-speed movement. This process is also an adjustment process for the respiratory system, exercise system, and circulatory system, and actively adjusting the breathing can help runners quickly pass the pole.

If you feel tired while running, continue to run and breathe deeply.

2. If you want to speed up running, you can change your breathing rate: Running acceleration should start from adjusting your breathing, usually two steps and one exhale, two steps and one inhalation; When accelerating, take deep breaths, stretch the running breath time, and adjust the pace frequency to three steps and one breath, and three steps and one exhale. By changing the breathing rate during running, you can increase your speed by adjusting your breathing in this way.

3. After the running state is stable, breathe with the mouth and nose at the same time: When people just start running, because they are in the warm-up stage of running, the body's demand for oxygen is not very large, and they can cope with it by breathing through the nose. As the running distance gets longer and longer, the body's demand for oxygen will increase, and at this time, it is necessary to cooperate with the nose to increase the amount of oxygen and relieve the tension of the respiratory muscles.

Breathing tips for running without getting tired are:1. Breathe through the mouth and nose at the same time to increase the amount of oxygen and relieve the tension of the respiratory muscles.

2. The breathing rhythm is closely coordinated with the pace of running, and the breathing rhythm should be adjusted in time when the body is tired.

3. Pay attention to adjust the breathing depth and lengthen the breathing time when running and accelerating.

The correct way to breathe while running is to breathe naturally and rhythmically, inhaling through your nose and exhaling through your mouth, and as you run faster, you can breathe through your mouth and nose at the same time. It is required to breathe well enough so that the body can get sufficient gas exchange. Don't blindly pursue a few steps and one breath, a few steps and one exhale, but should combine the actual situation to find out the correct breathing method that suits you.

Running is not recommended in bad weather or when air pollution is severe.

1. Rhythm. A good pace rhythm is necessary to cooperate with the breathing, you can implement the method of two or three breaths after running, and maintain a running speed through this rhythmic coordination.

2. Speed. We have different speeds when we run, if you are fast, then the breathing rate is faster, if you are a slow runner, then the breathing rate is relatively low. High-frequency breathing allows us to take short breaths in a relatively rapid manner, while slower breaths allow us to take a longer, high-volume breath.

3. Use both mouth and nose. If the oxygen we get after running cannot fully meet the needs of the body, we can use the mouth to strengthen the effect of breathing.