Is it right to open your mouth to breathe in a long run? How to breathe in long distance running

As long as you're comfortable on your own. It is better to use the nose.

In that way, the lung capacity of your heart will be less and less, and if you do this for a long time, it will not be good.

One way to breathe in middle and long-distance running is to breathe only through your nose and mouth and nose together.

In order to run comfortably in middle and long distances, it is most important to distinguish between the stages 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.

Here's how to breathe when running long distances:

Inhale or exhale every two or three steps, exhale to a certain depth, about one-third of the lung capacity, and pay attention to the exhalation, because only the complete exhalation of carbon dioxide can better inhale oxygen, and also pay attention to the breathing rhythm. The method is: it should be two steps and one breath, and then two steps and one breath;

Or three steps and one exhale, and then three steps and one inhale. When you accelerate midway or sprint to the finish of the race, you should deepen and speed up the depth and rhythm of your breathing as your pace increases.

The method of mouth exhalation is to open the mouth slightly, grit your teeth gently, roll up the tip of your tongue, lick the roof slightly, and let the air squeeze out from between your teeth. When breathing, be even and rhythmic.

Exhale short, forcefully and with appropriate depth; Inhale slowly and evenly. When breathing during long-distance running, it should also be combined with footwork, so as to better meet the body's need for oxygen, and running will feel light and natural.

The method of breathing should be closely integrated with the pace of running, so as to better reduce the burden on the body. It is advisable to start exhaling in two steps and then inhale in two steps, and the depth and pace of your breath should be adjusted accordingly as you accelerate your pace or sprint at the finish of the race.