How do you breathe while running? How do you breathe while running?

How to prepare before running.

In fact, running is not as simple as we see, in fact, it is very exquisite.

Before running, you should do some preparatory activities so that the functions of various body systems can enter a state of excitement more quickly. In general, you can do the following preparatory activities (if you are too lazy to do this, you can replace it with this: start the 200 meters and run at a slow pace, then gradually increase the speed. ）

1) Stand, hands on the waist, alternate ankle joints;

2) Half squatting, holding the knee with both hands to move the knee joint;

3) Alternately raise the legs and move the hip joint;

4) Rotate the waist with both hands and move the waist;

5) Support with one hand, kick back and forth, move hip and knee joints in turn;

6) Forward and backward lunge leg presses; Left and right leg presses, pulling leg ligaments;

7) Upper body bending forward and backward and slight movement of the upper limbs, etc.

Breathing methods for running.

The wrong way of breathing during running can lead to a lack of breath when running, which will not only affect the quality of running, but also hinder the body's gas exchange.

Tools Raw materials.

Comfortable and breathable sportswear and sneakers.

Method steps.

Control your running speed: For non-athletes, the goal is not to train explosiveness, but to work on the body.

Breathing must be steady when running: When running, the rhythm of the pace of the feet and the rhythm of breathing should be coordinated with each other, generally speaking, you can use the method of two steps and one breath, two steps and one breath or three steps and one breath, three steps and one breath.

Breathe through the nose and exhale through the mouth.

Three inhales and one exhale is a method of exhalation when running.

When running, you should "take three breaths and one exhale" and do not gasp for breath. Many people can't run a few steps and gasp for breath, in this regard, Huang Guangmin said that when running, you should take a deep breath, the specific principle is "three inhales and one exhale", that is, with the rhythm of swinging arms, after taking three breaths, exhale a breath, which can increase the oxygen supply during the exercise and prolong the exercise time.

In addition, running should also be done with a natural chest and abdomen. It's not just about beautiful posture, it preserves the natural curve of the spine, and it's also about breathing.

Precautions for running.

Wearing sports shoes can reduce the impact of the ground on the foot, and play a role in cushioning and protection. Not only running shoes have this function, basketball shoes, football shoes, tennis shoes, etc. have a cushioning effect, but also different sports shoes will strengthen the protection of a certain aspect according to the specific sport. For example, non-slip, curved design, etc.

Because of the ease of wearing sneakers, many people wear them for many years. However, in the long run, the loose environment in the shoe can cause the plantar ligaments in the teenager to loosen and lengthen, resulting in a flat foot. Moreover, the wind permeability of sneakers is not good, which can easily cause foot diseases such as athlete's foot, dermatitis, eczema, etc.

1. First of all, the forefoot should land on the ground first.

2. Then transition to the back heel.

3. Then kick the ground with your legs.

4. Lean forward and lift your legs to move forward when kicking the ground.

5. When running, lean your upper body slightly forward.

6. The lower arm and the big arm are about 90 degrees.

7. Hand master the hollow fist.

8. Be sure to breathe evenly when running.

9. Do three steps and one breath.

Don't just breathe through your nose when running, you should keep a certain frequency. For example: three steps and one exhale, three steps and one inhale.