How to effectively adjust the breathing speed during running?

How to accurately master the breathing method and the correct running posture when running.

You slow down your breathing as you run, run two steps to exhale, and inhale during two steps, and that's it. You will feel very uncomfortable at first, and after a long time to calm your breathing, you will not feel difficult to breathe in the future.

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.

You should pay attention to your physical condition, follow the pace of running, adjust with your exercise, be sure to keep your body with enough oxygen, adjust your breathing, and adjust your heart rate.

I think that the breath should be two long and one short when running, and the inhale time should be a little longer than the exhalation time.

You can adjust it according to your running speed and running intensity, and you can be comfortable with yourself.

If you are running and exercising, your breathing must be steady and consistent with the rhythm of running. Don't breathe too fast. This will be a waste of your physical strength. The physique will decline more and more.

That is, the breathing rhythm should be closely coordinated with the pace, usually the breathing rhythm of jogging, exhale every 2-3 steps, inhale every 2-3 steps, and keep the breathing evenly and deeply consistent, so that you will feel the brisk pace when running.

Inhale through the nose as much as possible and avoid it.

That is, the breathing rhythm should be closely coordinated with the pace, usually the breathing rhythm of jogging, exhale every 2-3 steps, inhale every 2-3 steps, and keep the breathing even and depth consistent, and the mouth to inhale

When running, consciously coordinate the pace rhythm of your feet with the rhythm of breathing, and generally speaking, according to your physical condition and running speed, you can take two steps and one breath, two steps and one breath or three steps and one breath, three steps and one breath.

There are generally two ways to breathe while running: one step one inhale, one step one exhale, and two steps, one inhale, two steps and one exhale. Exercise begins with calm breathing, which gradually and slowly changes to deep breathing, depending on the intensity of the exercise.

You should adjust at your own pace, but you should also pay attention to the same frequency, so that your breathing becomes even.

When running, be sure to breathe evenly and use your tongue against the roof of your mouth.