How to gasp when running? Running needs a specific breathing frequency in order to burn fat quickly and enhance heart and lung capacity. If you can't keep the correct breathing style, it will only make running more and more difficult. Here are some ways to catch your breath while running.
How to breathe when running? 1 1, breathing is your fuel.
When you run farther or faster, controlling your breathing can make your body recover quickly. Tell yourself that when you take oxygen in a controlled way (not in a hurry), your muscles will charge quickly and you will soon be able to push to higher strength.
2. Breathe with the rhythm.
How many steps do you have to take to take a breath, and then how many steps do you have to take to take a breath? You need to pay attention to this problem. Next time you run, remember to take a few steps in a natural state.
The specific method is this: run two or three steps, inhale slowly through your nose, and then run two or three steps to try to spit out the waste gas from your mouth. If inhaling through the nose is not enough, you can also inhale some through your teeth. Although everyone is slightly different, the following model is suitable for most people.
Step 3 learn to breathe deeply
If you run for a long time, you need to take a deep breath. Otherwise, always shallow breathing, not only will you feel short of breath, but you will also feel chest tightness and difficulty breathing. Some people inhale deeply enough and exhale not deeply enough, so their bodies will feel deprived of oxygen. Only when the exhaust gas is completely discharged, the negative pressure in the lungs will increase, which will not only save labor when exhaling, but also greatly increase the inspiratory volume.
Below, let's learn two safe and relaxed breathing techniques.
No, 1 abdominal breathing
As the name implies, abdominal breathing requires the abdomen to participate in breathing activities in a relaxed state (just like a baby). When inhaling, the abdomen expands and moves outward; When exhaling, the abdomen relaxes and moves inward.
Practice abdominal breathing
1, as the abdomen is completely relaxed from adduction, put your hands on the lower abdomen and below the navel. Exhale and inhale through the nose.
2. When inhaling, I feel my abdomen swell and my hands rise.
3. When exhaling, feel abdominal contraction.
4. Repeat this connection, try to enlarge the abdomen as much as possible when inhaling, and relax and fall when exhaling. Don't push the abdomen up or down, but make the abdomen move slowly and rhythmically as the lungs are filled with gas and discharged.
Second, throat breathing.
"Ujjayi" literally means "breath of victory" or "breath of strength". This way of breathing makes obvious sounds, so it is often called "vocal breathing".
Throat breathing can consciously narrow the passage at the back of the throat to control the inhalation and exhalation of airflow. A slight contraction of the respiratory tract at the back of the throat produces a slight closure or contraction of the throat.
Listen to the sounds when exhaling and inhaling, so that the breath and sound are as uniform and smooth as possible. Breathing should not be oppressive. The sound of breathing should not be aggressive or loud, but should be gentle and comfortable.
Practice throat breathing
1, put your palms on both sides of your torso and gently touch your fingertips. Through the inner and outer navel, the distance between the front of the two hip bones, the pubic bone and the navel is reduced, and the abdominal muscles are tightened.
2. Shrink the back of the throat to make the throat breathe. Please put your hands on your chest.
3. When inhaling, feel your chest expand under your hands and your fingertips separate.
4. When exhaling, the chest contracts and the fingertips touch together.
In short, running is not as simple as putting on running shoes and going out to run. You need to learn a lot of running knowledge and skills if you want to run easily and not be tired.
When you can run without fatigue, you will enter the highest state of running and enjoy running more and more.
How to gasp when running 2 Why do you gasp when running?
1. The intensity and ability of running do not match at present.
Too fast, high-energy running mode or excessive running posture, lack of aerobic capacity.
2. Breathing patterns need to be adjusted
Breathe through the mouth, only breathe through the nose when the intensity is high, and there is something wrong with the breathing rhythm.
3. Illness and other causes
Influenza, asthma, cardiogenic wheezing
In addition, there are some external factors, such as high temperature and humidity, which will increase the burden on the body and lead to asthma.
Only by finding out the reasons can we find the right medicine and a targeted solution.
How can I run without panting?
1. If your running intensity and ability don't match.
(1) Too fast is one of the biggest reasons for your running pant.
Many runners make this mistake most easily, and they run very fast when they get up. As a result, they can't run far, they are panting like cows, depressed and even doubt that they are not suitable for running. In fact, as long as you run slowly at a speed slightly faster than walking, even a novice can run for 3~5 kilometers in a row. The problem is that you can run as fast as you want before you have aerobic capacity, and of course it won't last long.
To this end, the solution is simple, run slowly and then slowly.
(2) Running in a high energy-consuming way
The high energy consumption mode is divided into two situations:
① The action is too big.
For example, excessive leg lifting and excessive swing arm will cause extra physical consumption and indirectly increase exercise intensity. Although it doesn't seem to run fast, it consumes a lot of energy, and of course it will gasp.
In this case, we must bear in mind that running is a sport with the help of external forces. We just need to straighten our upper body and lean forward naturally, without deliberately crossing our legs. Our arms naturally swing with the range of leg movements, just like swinging our arms when walking. The more natural the action, the less energy is consumed. If you can't find this feeling, then you should deliberately try to walk naturally first, then walk faster and faster, and then run slowly. At this time, the pace and swing arm are the most natural. Try a few more times and you'll feel it.
Too high step frequency can also lead to physical overload, early asthma, just a little lower step frequency.
② Running posture problem
Bad running posture such as striding, bending, dragging legs (don't take it back right away) will lead to low running efficiency. Stepping will have a braking effect, bending over will lead to compensatory dragging of the legs behind the body (maintaining balance), dragging the legs will lead to the inability to enter the next step quickly, and at the same time, the increase of waist load will greatly consume physical strength, indirectly increase exercise intensity, and lead to slow pace and panting.
Keeping the right running posture can make you run more easily.
③ Lack of aerobic capacity
Stick to regular jogging, LSD (middle and long distance jogging: running a longer distance than usual at a relatively slow speed. Usually once a week, mainly to improve endurance. ), the same pace can run longer, and you can run faster and faster without knowing it. Jogging 3~4 times a week for more than 30 minutes each time, the intensity of relaxed chat, you can run LSD 1 hour to 2 or 5 hours on rest days.
Of course, runners with a certain foundation can join interval training and lactate threshold training to increase the maximum oxygen uptake and expand the aerobic space, so they will definitely not breathe under normal intensity.
2. If you have difficulty breathing.
(1) Breathe only through the mouth.
Although there is plenty of air in and out, breathing through the mouth can easily lead to respiratory infection, respiratory diseases and eventually asthma.
(2) Breathe only through the nose
When the intensity of exercise is low, there is no problem with nose breathing. However, with the increase of exercise intensity, the amount of oxygen inhaled and the amount of carbon dioxide discharged are increasing. At this time, it is not enough to breathe through the nose alone. You need to use your mouth to help you breathe.
Generally speaking, inhaling through the nose and exhaling through the mouth are more reasonable breathing methods.
(3) the problem of breathing rhythm
There are many opinions about jogging with four breaths and four breaths, three breaths and two breaths, etc. Some advocate symmetrical breathing (breathing equals breathing, also called even number method), some advocate rhythmic breathing (breathing is long and short, based on diaphragm breathing, also called odd number method), and some advocate natural breathing (from walking to running, from slow to fast, let breathing keep up naturally, without deliberately controlling breathing).
3. If you are sick.
If you shed tears and sneeze, you'd better rest;
If you get it while breathing, it may be respiratory inflammation or asthma. Take a quick rest and wait until you are well.
If you feel flustered and chest tightness when you are panting, please stop running as soon as possible. You may have cardiogenic asthma. Improper exercise may lead to danger. Please see a doctor in time.
How to gasp in running 3 running breathing method
Now I just started jogging every morning, so I looked up a lot of breathing methods about jogging to facilitate scientific research. Make jogging more and more relaxed and not tired.
There are several ways to breathe when jogging:
1, breathe through your nose and mouth when jogging, and breathe through your mouth.
2, jogging in three steps, three steps and one breath (suitable for long-distance jogging 1600 meters or more).
3. Run two steps at medium speed and breathe in one breath (suitable for long-distance jogging over 800 meters).
4. Run fast by breathing one step at a time and one step at a time (suitable for short-distance jogging over 60 meters).
5, inspiratory frequency method: two short and one long or one long and two short.
It is not suitable to inhale only through the nose when jogging.
When jogging, the body's demand for oxygen increases. If you only inhale through your nose when jogging, you will not consider your body's demand for oxygen. At this time, it is inevitable to drive the respiratory muscles to improve the activity and speed up the breathing frequency, so as to improve the ventilation of the lungs and consider the body's demand for oxygen. In this way, the respiratory muscles will soon be tired, which will affect the supply of oxygen. Therefore, when jogging, people often pay attention to the rhythm of inhaling posture, and moderately open their mouths to help their noses inhale.
According to scientific research, the ventilation capacity of the lung can be increased from 80 L/min when inhaling only through the nose to 1.73 L/min, and the breathing frequency is fast, which delays the time caused by respiratory muscle fatigue. Oral cavity claims that it can also help release the heat generated by the body during fitness exercise. However, when jogging in cold winter, be careful not to stretch too wide. In this way, the inhaled strong cold air can be warmed when passing through the mouth, thus reducing the adverse stimulation to the respiratory system and lungs.
What is the correct breathing method for jogging? It must attract everyone's attention, especially some people who love jogging. Mastering these contents can help us to improve the efficiency of jogging more efficiently. The actual effect of improving one's own literacy is very good, and everyone can try to apply it.