Running doesn t breathe, how scary are you?

How to break through the poles in 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. Breathing rhythm and pace When running, people are generally accustomed to freely adjusting the breathing rhythm according to their own needs, in fact, the breathing rhythm should be closely coordinated with the pace.

Usually the breathing rhythm of jogging is one breath every 2 3 steps, one breath every 2 3 steps, and keep the breathing even and depth consistent, so that the running will feel light. As the distance increases, fatigue becomes apparent, and it is necessary to slow down or stop and take two steps to adjust the pace of breathing.

Enhance the depth of exhalation Many people do not pay attention to the depth of their breathing when running, so when they continue to exercise for a long time, they will experience shortness of breath, which can cause a feeling of tightness in the chest and difficulty breathing. Some people pay attention to deep inhalation, but they often ignore the depth of exhalation.

The definition of running refers to the use of feet by land animals to move. It is defined in movement as a stride in which both feet do not step on the ground at the same time. It can also be an aerobic exercise or an anaerobic exercise.

Paying attention to fitness and running is the most basic requirement for physical fitness, to run, you must first fitness, strengthen your physique, and at the same time warm up before running to avoid running affecting your health.

Running is one of the most common forms of physical exercise, mainly because of the simplicity of running technique and the lack of special venues, clothing, or equipment. Running can be done in the gym, on the sports field, on the road, or even in the fields and woods. You can master the speed, distance, and route of your own running.

Hello friends!

Damn sports maniac, your question: what's going on when you can't breathe while running?

My answer: 1. If your lung capacity is poor, you can do some endurance training to enhance the working capacity of your lungs. Increase the amount of breathing in your lungs. You can do aerobic endurance exercises, anaerobic endurance exercises and aerobic and anaerobic mixed exercises.

2. The specific plan can only be made according to your training situation, so I can't give you any plan now, only the suggestions above.

Proper running breathing should be rhythmic, not inhaling and exhaling, and should be in harmony with the pace. Nasal inhalation and mouth exhalation, generally three steps, one exhalation, three steps and one inhalation, is more suitable for moderate intensity pace. At the same time, breathe evenly, exhale cleanly, and preferably take deep breaths to ensure that oxygen is fully exchanged in the lungs and that it is easier to match the pace of steps.

A large amount of inhalation and a large amount of exhalation can easily cause insufficient breathing, resulting in respiratory disorders, and half the effort.

In addition, you should warm up before exercising and stretch after exercising.

I don't think so, running is aerobic exercise, and you can hold your breath for a long time, and the breathing rhythm is not very good.

First, count silently in your heart and breathe, and the breathing rhythm is, 123 breaths. 123 Whew, so that if you persist for a long time, you will naturally form this breathing method.

Second, many people take big breaths when they run, but this breathing method is wrong, not only can not improve your cardiopulmonary function, lift, but also feel very tired, when you, running, particularly tired, breathing is particularly short, you can do a deep breath during the running process to adjust your, breathing rhythm, and then use the breathing method of three steps and one exhale, so that you don't feel tired when running.

Thirdly, when you develop this habit, you just need to gradually change the breathing method and lower the breathing rate, so that you can achieve four steps and one breath or five steps and one breath. This will also improve your running time and running performance.

To a certain extent, running is a long-term perseverance, exercise, so in order to complete it, the most important thing is to persevere, and finally explore the method that suits you.

Most people attribute their easy panting and weak climbing to cardio training and lack of muscle strength to just one of the reasons, but have you ever thought that these conditions are also closely related to breathing techniques?

If you're used to using chest breathing, the air in your lungs is mostly passively expelled during exhalation and usually not completely, resulting in a limited amount of oxygen to inhale again. We call this inefficient breathing "shallow breathing". Muscles in exercise need constant oxygen** to keep moving.

Oxygen intake is insufficient, and your muscles have no energy, so you have to work less efficiently, which also causes you to run more and more laboriously.

It may be hard to imagine, but the diaphragm and intercostal muscles actually take on 80% of the respiratory function, our diaphragm and ribs make the ribs expand (inhale) or contract (exhale) the thoracic cavity, and if you use the diaphragm as a starting point for breathing, you can introduce air into your abdomen, increasing the amount of air entering your body. In addition, because the space in the abdominal cavity increases, the chest cavity fluctuates less, which introduces oxygen deep into the lungs.

Brunel University has studied the correlation between the respiratory muscles and leg muscles of marathon runners, and found that the more intense the breathing, the greater the burden on the legs. The deeper you breathe, the more action your lungs trigger, and the more efficiently the alveoli exchange oxygen and carbon dioxide, so your muscles will have enough energy to keep moving.

As for the flank pain problem that some runners will have, it is not only the cause of excessive exercise load, but also related to the untrained deep muscles near the diaphragm, resulting in poor contraction ability of the diaphragm, which can easily twitch and cause flank pain once the exercise intensity increases.

So what is effective breathing?

In contrast to shallow breathing, the deep "abdominal breathing" of the abdomen and diaphragm makes the exhaust active. On the one hand, metabolized carbon dioxide can be excreted more thoroughly; On the other hand, the volume during inhalation increases, whereby the inhaled oxygen penetrates into the alveoli and increases the efficiency of blood oxygen exchange. At the same time, this breathing method that uses deep muscles can also help you focus more on your core muscles, and your running form and movements are less likely to get out of shape due to increased strength or distance.

How to breathe more effectively when running long distances (down) Breathing patterns and breathing rhythm adjustment and training.

When running, it is recommended that you can breathe once in 3 or 4 steps, such a frequency is very good, and controlling the breathing rhythm is also very beneficial to the body.

When running, we should pay attention to the rhythm of breathing, coordinate with the speed of running, and adjust the changes according to our physical condition and running speed. When we first started running, the speed or the speed was slow. When we run fast or for a long time, we should open our mouth to breathe to relieve the pressure of breathing.

According to your own situation, you can take two steps and one inhale, two steps and one exhale, or three steps and one inhale, three steps and one exhale. Knowing the right way to breathe is more helpful for our running.