How to control your breathing while running, and how to adjust your breathing while running

To change this, it is necessary to increase the breathing rate and increase the depth of breathing.

Three steps, one inhale, three steps and one exhale.

Many people will choose to run every day after making an exercise plan, but after sweating profusely, they find that the effect is not very obvious, and the reason why running can't lose weight is because we haven't mastered the breathing of running. Today, we will analyze how to adjust your breathing during running, which can help us improve the effect.

1. When running, many people may feel that they can't breathe, so they will open their mouths and continue to breathe, which can not only cause coughing, but also feel very tired. Therefore, whether it is in the hot summer or the cold winter, we should breathe through our nose when we run, and breathing through the nose can increase the cold temperature, and at the same time, it can also humidify the overly dry air.

2. When we run, we also need to breathe together with the pace, for example, after inhaling through the nose first, then running two or three steps, using all our strength to exhale the exhaust gas, if we feel that the inhalation is not enough, then we can also absorb a part of it between the teeth, breathe rhythmically, we will find that it is very easy in the process of running.

3. If we run for a long time, then we need to breathe deeply, otherwise we will only feel very short of breath, and may even be accompanied by chest tightness and difficulty breathing. Some people think that their breathing is very deep, but when they exhale, they can't meet the requirements, and they will still feel the appearance of hypoxia.

1.Adjust your breathing when running, generally 3 steps, one exhale, 3 steps and one inhale, and don't mess up your breathing in the psychological meditation of each run.

2.Breathe through your nose and never open your mouth.

3.The speed should be moderate, don't run very fast at the beginning, the speed is to run faster and faster, not desperately rushing.

4.Use all your strength to rush through with your mouth open during the final sprint, so that you can use your full strength.

Sprinting is different from long-distance running, simply put, sprinting is an anaerobic exercise, it is best not to pant for 100 meters, and below 400, try to hold your breath to reduce breathing; Long-distance running is aerobic exercise, and you need to master the rhythm of your breathing, and your breathing should be adapted to your cadence.

Breathing is very important for long-distance running, and good breathing will make your movement smoother. At the beginning and in the case of not being too tired, according to your own cadence, you can breathe in 3 steps, breathe in 3 steps, and gradually adjust to 2 steps and one breath or even 1 step and one breath according to your fatigue status. Be careful not to breathe superficially, and inhale as deep as possible.