How long distance runners keep their breathing open

If it is a middle-distance runner, it is important to pay attention to a uniform speed during the running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a 300-meter standard field, it is a lap, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results.

If you use a constant speed running strategy: Except for the acceleration run after the start and the final sprint run, you will basically run at a constant speed at a higher speed along the way. Breathing method During middle-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is important to master the correct breathing method.

In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time. The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation. When breathing, be careful to increase the depth of breathing.

7. "Pole" and "Second Breath" During middle-distance running, due to the fact that the oxygen lags behind the needs of the body, when running to a certain distance, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, weakness of limbs and the feeling of difficulty in running again. This phenomenon is called the pole". This is a normal phenomenon in middle-distance running.

When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state. In the middle and long-distance running, due to insufficient preparation, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time students must not be nervous, you can use your hands to hold down the painful parts, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear.

Or use the follow-and-run tactic: after starting, always follow behind the leader or small group, and strive to overtake your opponent in the final sprint and cross the finish line first.

There is also the movement of running: it is important to pay attention to the need to be relaxed and coordinated when running. This requires that on the basis of correct movements, the foot should be on the ground with the whole foot on the ground, and the knee bend cushion should transition to the front foot push. The upper body is straight and relaxed, and the arms swing naturally and powerfully.

Hope it helps

When running in the middle and long distances, it is very important to master breath control. Proper breathing can help us better cope with the changes in our body during running, reduce fatigue, and improve running efficiency. Here are some ways to control your breathing:

1.Deep breathing: Deep breathing can help the lungs get more oxygen and expel more carbon dioxide, which can reduce fatigue. Abdominal breathing is recommended, in which the abdomen bulges when you inhale and contracts when you exhale.

2.Rhythm control: When running, you should breathe at a certain pace. It is recommended to keep the inhalation and exhalation time at about 1-2 seconds respectively to keep the breathing rhythm stable.

3.Breathe in through your nose: When running, breathing through your nose will allow you to better maintain the rhythm of your breathing while reducing water loss and discomfort in your throat. If the air is cold, you can use your tongue against the roof of your mouth to warm the air.

4.Maintain a steady state: When running, you should try to maintain a steady state of speed and breathing as much as possible, and do not suddenly speed up or slow down your breathing.

5.Practice more: It is only through constant practice that you can better master breath control techniques. It is recommended to practice more during your usual running to continuously improve your breathing control.

In conclusion, when running in the middle and long distances, mastering breath control can help us better cope with the changes in our bodies during running and improve our running efficiency. By breathing deeply, pacing it, breathing through the nose, staying steady, and practicing more, we can better master breath control techniques that make it easier for us to run.

Running on the way: The running technique of middle and long distance running is basically the same as that of sprinting, but due to the long distance of middle and long distance running, the physical consumption is large, so the running action is required to be natural and coordinated, rhythmic, and soft to land. Throughout the run, special attention should be paid to conserving physical strength, overcoming unnecessary tension, and improving the ability to alternate muscle exertion and relaxation.

The movement of running on the way is: the upper body is naturally relaxed, leaning forward slightly or straight. The arms are naturally bent and swung in harmony.

When the foot lands, the thigh is actively pressed down, the knee joint is relaxed and naturally straightened, but do not deliberately throw forward, land on the ground with the ball of the foot gently and elastically, and quickly cushion after landing. The back pedal of the middle and long distance running, generally do not use full force, the shorter the distance, the greater the force, the smaller the back pedal angle, the longer the distance, the smaller the force, the larger the back pedal angle, the back pedal angle of the middle and long-distance running is generally 45 degrees-60 degrees. When the body is in the air, the knee joint of the posterior leg swings loosely, and the calf naturally swings back according to inertia, forming a posture with the upper and lower legs folded.

When swinging forward, the thighs should be actively swung forward and upward.

When running in the middle and long distances, the degree of forward leaning of the upper body, the swing radiance of the arms, the degree of inward tilt of the body in the curve running, and the forward swing of the swing leg are all smaller than those of the sprint. The shorter the distance, the closer it is to the sprinting technique.

Half of the distance of middle-distance running is cornering, so the technique of cornering is of special importance to middle-distance running. When running in corners, the upper body is naturally coordinated, the whole body is tilted inward, and it is necessary to master the changes in body posture when going up and down corners. When running a corner, you should run along the inside edge of the track, and when you want to overtake others, it is best to be on the straight.

In addition, middle-distance running must also learn to run at a variety of different speeds. For example, jogging, fast running, acceleration running, average speed running, orange late grinding variable speed running and uphill running, road cross-country running, etc. and running in different conditions, such as headwinds, tailwinds, rainy days, etc.

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.