How can I keep my breathing steady while running?

Running training is loved by many ** enthusiasts and fitness enthusiasts, because running can indeed do a full body exercise, and can reflect the training advantages of running, at present, if you want to be able to breathe smoothly during running training, you must do the following three things.

1. Exercise regularly.

First of all, you must have a routine when training for running. Especially when running and exercising, be sure to have a regular rhythm, for example, if the morning time is determined to be 7:00 8:00 every day

00 training time, then the morning running insists on training at 7:00 8:00, if it is in the afternoon, insist on 6:00

00 7:00 or 7:00 8:00

00 training time, then you must insist on running at night at this time for a long time, only in this way do you exercise regularly, then the breathing will be better and better for a long time, more and more stable, and it can also have the effect of exercise.

Second, the rhythm should be steady.

Of course, running must have a certain rhythm, and the rhythm must be peaceful, especially when some young people are running, they may sometimes pursue speed, and sometimes stop jogging immediately, this is fast and slow, in fact, there is no effect, but let their rhythm be disrupted, and the breathing is not very stable, so it is most likely to hurt their body, especially when they run fast when breathing, their breathing is short, and they can't stop breathing, this effect is very troublesome. It is also more difficult to breathe.

3. Breathe deeply through the mouth and nose.

Of course, the mouth and nose must be open and deep breathing, because some people used to keep their mouths closed when running. It is difficult to breathe when running today, and even after the end of the run, it may lead to nosebleeds, which happens from time to time, because running itself is a whole body exercise process, and you must open your nose and mouth to breathe, so that you can breathe steadily, rather than referring to breathing from one respiratory tract, so it is difficult to have shortness and deep panting and breathing sound during running.

When running training, you should pay attention to your breathing rate, run one step at a time, breathe one step at a time, and breathe in one step so that you can keep your breathing steady.

You can try to adjust your breath when you run, keep your breath in a stable state, and be sure to breathe evenly.

The first thing is to move forward at a constant speed, and you must do a good job of stretching exercises when running, and you should also do a good job of warm-up exercises, and then you also need to adjust your breathing, try to breathe through your nose, and don't run too fast.

1. Adjust your breathing to help you accelerate: If you want to achieve better exercise results, the process of accelerating running is indispensable. When accelerating, people tend to feel more strained, and some people even grit their teeth to push their thighs, which is not the right method.

Running acceleration should start from adjusting the breathing, usually two steps and one exhale, two steps and one inhale; When accelerating, take deep breaths to lengthen the breathing time, and at the same time adjust the pace frequency to three steps and one breath, three steps and one exhale, and increase the speed by changing the frequency. In addition, when people with poor physical fitness accelerate, they should start with small broken steps. Running acceleration is also the programmed operation of the human body, not blindly gritting teeth, by adjusting the breathing, can make the running time longer, the exercise effect is more obvious.

2. Deepen breathing to relieve fatigue: When running for 10 or 20 minutes, many people will not be able to run, feel chest tightness and panting, weak legs and feet, and want to stop very much, which is the extreme. But if you stop there, you won't get good results.

In fact, the emergence of poles is mainly due to the fact that the transition of the human body from stationary to high-speed motion requires an adaptation process. This process is also the adjustment process of the respiratory system, the motor system, and the circulatory system. Actively adjusting your breathing can help you get past the poles quickly and continue to exercise.

When the pole occurs, the breathing should be slowed down and deepened to help the exchange of oxygen and carbon dioxide in the alveoli, increase the exchange area, and when the discomfort is reduced, the respiratory rate should be increased and accelerated. After about half an hour to 40 minutes of exercise, the human body may have a second pole. For athletes, this is when the intensity and breathing rate need to be adjusted; For the average person, it is advisable to stop exercising at this time and take a short rest.

3. Breathe at the same time with the mouth and nose: When people first start running, the speed is slower and they are in the warm-up stage.

When running, you must adjust your breathing, generally three steps as a unit of one exhale and one breath, and when breathing, you must breathe at the same time as the mouth and nose, in the early stage of running, try to breathe naturally, and after the heart rate comes up in the later stage, you can deepen your breathing. And when breathing, you should exhale 2-3 times longer than inhalation, that is, you should inhale quickly and exhale slowly, and abdominal breathing is much better than chest breathing when running, try to practice abdominal breathing.

1. Take a deep breath before running.

Before you start running, breathe in enough air through your nose and hold your breath for 5 seconds before exhaling slowly, so that your breath will put your body into the best state of movement.

2. Try to keep the rhythm of your breath following the rhythm of your steps.

Breathe deeply, slowly, rhythmically, with deep breathing in your abdomen, bulging your abdomen when you inhale, and tightening your abdomen when you exhale. The rhythm of your breathing adjusts accordingly as the intensity of your exercise varies.

3. Find the breathing rhythm that works best for you.

For example, run three steps to exhale or exhale; If you're running fast, you can run two steps for each breath and one step for each breath you exhale. But if this breathing rhythm makes it difficult for you to breathe, you can take one step with each inhale or exhale.

When running, use the nasal inhalation and mouth exhalation method, with three steps, one exhalation, three steps and one inhalation. Take a deep breath and exhale 2-3 times longer than the inhale, exhale short and strong, inhale slowly and evenly, and stretch at the end with deep breathing. Many people may feel that they can't breathe while running, so they will open their mouths and breathe continuously.

This not only causes coughing, but also makes you 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 breathe through the nose to increase the cold temperature, and at the same time, it can also humidify the excessive air.

When inhaling, the chest and abdomen should be slightly bulged at the same time; Sink slightly when exhaling. When we focus on breathing, we can practice letting the tongue push against the roof of the mouth, connecting the tongue, heart and lungs, diaphragm...The deep front line that goes straight through to the toes is tightened, and you'll find the breath naturally deeper.

Use your nose to breathe, three steps and one exhale, three steps and one inhale.

To inhale and exhale through the nose, adjust the rhythm of breathing, change from slow to fast, run slowly, stretch first, step by step, that's it.

Most of the recommended ones on the Internet are three steps, one exhale, three steps and one inhale, but in my jogging experience, two steps, one exhale, two steps and one breath are the most comfortable.

Hold your tongue against the roof of your mouth and breathe through your nose.

Hello: Rhythmic and symmetrical breathing is the easiest when running, generally 2 steps and one inhalation, 2 steps and one exhalation, you can breathe in and out for a long time.

Three steps and one breath, three steps and one breath.

The tongue rests against the roof of the mouth.

Just don't think about breathing.

Calm your breathing, don't breathe hard, try to breathe through your nose, don't open your mouth to breathe, strive to take two or three steps and one breath, and pay more attention to taking some deep breaths when running.

You can change your breathing according to your running speed, and maintain a rhythm of three or two steps to avoid breathing disorders, which is beneficial to deep breathing and can reduce fatigue.

When running, the rhythm of inhaling and exhaling must be well matched with the pace of running, otherwise there will be a situation where you will lose your breath.