Breathing techniques for long distance running, breathing methods for middle distance running

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.

1.Abdominal breathing.

Abdominal breathing is the movement of the diaphragm up and down. Because the diaphragm descends during inhalation, pushing the organs downward, the stomach swells instead of the chest. As a result, the diaphragm rises higher than usual when you exhale, allowing you to breathe deeply and exhale more carbon dioxide that tends to stagnate at the bottom of your lungs.

Be careful to exhale and inhale as much as possible and inhale as much as possible.

2.Breathing while accelerating.

The method of mouth exhalation is to open the mouth slightly, grit your teeth lightly, roll up the tip of your tongue, lick the palate slightly, and let the air squeeze out between the teeth. It is necessary to pay attention to the side-pinning to be even and rhythmic. Exhale short, forcefully and with appropriate depth; Inhale slowly and evenly, too.

3.Oral-nasal breathing.

The important thing is not to breathe with the mouth wide, but to inhale through the nose and exhale only with the mouth. The method of mouth exhalation is to open the mouth slightly, grit your teeth lightly, roll up the tip of your tongue, lick the palate slightly, and let the air sit out between your teeth.

When breathing, be careful to be even and rhythmic. Exhale short, forcefully and with appropriate depth; Inhale slowly and evenly. Breathing should also be closely coordinated with footwork to better meet the body's need for oxygen, so that running will feel light and natural.

The method of cooperation should be two steps and one exhale, and then two steps and one inhalation; Or three steps and one exhale, and then three steps and one inhale. When you sprint to the finish line in the middle of a race, the depth of breathing and the rhythm of movement can be deepened and accelerated as the pace increases.

The breathing of middle-distance running should be exhaled in three steps, and one breath in three steps. 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.

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.

Long-distance running as a more common sport, because it takes a long time, the loss of physical strength is greater, if you do not master how to breathe during long-distance running, you can't run for a long time, you will not be able to catch your breath, and finally you can't breathe. So what are the breathing techniques for long-distance running?

At the beginning of long-distance running, when the speed is relatively slow, or when running against the wind, you should choose to breathe through your nose, inhale through your nose, and then exhale through your nose.

In long-distance running, as distance and speed increase, the body's demand for oxygen increases, and breathing through the nose alone is no longer sufficient. At this time, it is necessary to breathe through the nose and mouth, inhaling through the nose and exhaling through the mouth. When running outdoors, keep your mouth fully open, cold air will be very cool and easy to choke when it enters your throat.

Therefore, when you inhale, the mouth is slightly closed, the teeth are bitten gently, the tongue is rolled up, against the roof of the mouth, and the air enters through the sides of your tongue, so that the air temperature is relatively high, and the moisture with the tongue will be improved. When exhaling, you can use your nose and mouth to exhale slowly.

In long-distance running, according to the footwork, you can use the breathing mode of two steps and one breath, then two steps and one breath or three steps and one breath, and then three steps and one breath. At the same time, breathe evenly and exhale cleanly to ensure that oxygen is fully exchanged in the lungs and that it is easier to match the pace of steps. You should also pay attention to the rhythm of breathing, and the rhythm fluctuations should not be too large.

If you accelerate in the middle of a long run, the breathing rhythm needs to increase with the speed.

Many people do not pay attention to the depth of breathing when they break down the long-distance run, so after a period of time during the long-distance run, they will experience shortness of breath, resulting in chest tightness and difficulty breathing. Some people pay attention to inhaling deeply from the abdomen when inhaling, but ignore the depth of the exhalation, and breathe as deeply as possible to give the body more oxygen and slow down the arrival of fatigue.

Long-distance running as a more common sport, because it takes a long time, the loss of physical strength is greater, if you do not master how to breathe during long-distance running, you can't run for a long time, you will not be able to catch your breath, and finally you can't breathe. So what are the breathing techniques for long-distance running?

Running seems simple, and breathing is even simpler, but how to adjust your breathing in long-distance running, I believe you have a certain understanding after reading the above introduction.

Take four steps and take one breath when running.

Long-distance running is an aerobic metabolic exercise that participates in the circulation of all major organs of the human body, especially the respiratory system. During running, the body's demand for oxygen is constantly increasing, and in general, it is advisable to take four steps and one breath, and try to maintain this rhythm as much as possible. In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.

After a long run, some people immediately sat down to rest and rest. The coach reminds that don't stop and rest immediately after running. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, then do some activities of the waist, abdomen, legs and arms.

Winter is a good season for long-distance running, but long-distance running is not easy, and there are many essentials to master. In winter, the temperature is low, so you can't wear too thin when running long-distance, especially the upper abdomen to keep warm. It is best to drink a glass of boiled water before a long-distance run, which can reduce blood concentration and promote blood circulation.

Some people are used to starting as soon as they go out, and that's not good. Rub your hands, face and ears before starting to avoid frostbite, and fully move your ankles and knees to warm up.