How to breathe healthier in long-distance running? Running is a fitness exercise that many people like in life. Long-distance running has a great regulating effect on the overall function of the body and has many benefits to our health. Here's how to breathe healthier in long-distance running.
How to breathe healthier in long-distance running 1 Breathing should also be closely coordinated with footwork to better meet the body's demand for oxygen, so that it will feel light and natural when running. The matching method should be two steps and one call, and then two steps and one suction; Or inhale in three steps and inhale repeatedly. When accelerating halfway or sprinting at the finish line, the depth and rhythm of breathing can be deepened and accelerated with the acceleration of pace. Long-distance running is a sport with a large amount of activities and a long duration.
During long-distance running, due to intense muscle activity and increased oxygen demand, the breathing frequency must be greatly accelerated. In this case, if you don't master the breathing method correctly and can't better promote the gas exchange and blood circulation in the body, you will get tired prematurely and it will be difficult to run long distances. Sometimes, it can also cause inflammation of respiratory organs, sore throat or cough.
So, how to breathe is more conducive to fitness? Some people say that you should breathe through your nose, not your mouth; Some people say that breathing through the nose is not enough, but also breathing through the mouth, so that the nose and mouth can be used together. Both of these statements have some truth, but it depends on the stage and speed of long-distance running.
Generally speaking, you should breathe through your nose at the beginning of long-distance running or when you run slowly, especially when you are practicing long-distance running or running against the wind in winter. Because there are rich blood vessels in the nasal cavity, the temperature of the air passing through can be increased; The nasal mucosa secretes liquid, which can increase the humidity of the air passing through it; Nasal hair and nasal mucosa secretions can also block and remove dust and bacteria, which has a certain protective effect on the respiratory tract. Breathing through the mouth can inhale more air, but a large amount of cold air enters the trachea and throat, which is easy to cause cough, tracheitis and abdominal pain. Through oral inhalation, dust and bacteria in the air will be directly inhaled into the body, which is easy to cause other diseases.
However, after running a certain distance or faster, especially in long-distance races, the ventilation per unit time is several times to dozens of times higher than when it is quiet. Breathing only through the nose can't meet the needs, and holding your breath is uncomfortable, so you must add mouth breathing.
Use your mouth and nose together. It should be noted that you can't breathe with your mouth wide open. You should inhale through your nose and exhale only through your mouth. The method of mouth breathing is: slightly open your mouth, gently grind your teeth, roll up the tip of your tongue, lick your upper jaw slightly, and let the air squeeze out through your teeth. When breathing, pay attention to uniformity and rhythm. Exhale should be short and powerful, and the depth should be appropriate; Inhale slowly and evenly.
How to breathe healthier in long-distance running II. Running to lose weight should be gradual. Never do strenuous exercise at the beginning. Take your time. Run twice a week for 10- 15 minutes each time. After proficiency, I will gradually increase the amount and intensity of running. For example, if you run for more than 20 minutes three times a week, the weight loss effect will be better.
What should I pay attention to in long-distance running?
When running a long distance, you should do what you can, know how much distance you can bear, and never challenge your bottom line to overload your body and get injured; You'd better exercise your muscles before you start running, especially those who don't exercise for a long time. If you don't let yourself move, it will easily lead to tendon strain; Pay attention when running, don't compare with the exercisers around you, train at your own pace, and don't be influenced by others.
Breathing skills in long-distance running
Hold your breath consciously, and then gasp. In the teaching of middle and long distance running, from the physiological point of view, holding your breath will increase the internal pressure in the chest, hinder the venous blood return and reduce the cardiac output. Moreover, holding one's breath and taking a deep breath can keep the muscles tense, which limits the exchange between tissues. Especially in the case of insufficient oxygen metabolism, it further aggravates the hypoxia of tissues, and the concentration of lactic acid in muscles rises rapidly, leading to premature fatigue and affecting the training effect.
In addition, because students begin to practice, it is easy to affect the norms of body movements, the consistency of movements and the speed of running. Long-distance running in winter is good for fitness, nose fragrance and breathing. Long-distance running requires endurance, and it is not easy to get tired if you breathe correctly. Correctly mastering the breathing method during running is an important part of practicing middle and long distance running, and it is also the key to mastering the running rhythm of middle and long distance running, preserving physical strength and improving performance. Learn to use your nose and mouth during long-distance running.
Many people know that it is better to breathe through the nose, because breathing through the nose can ensure the temperature and cleanliness of the air and avoid bacteria, but in the case of deep and urgent breathing, breathing through the nose alone can not meet the needs of the body. At this time, you need to use your mouth to help you breathe, but don't open your mouth too wide, you can open it half way, so that the tip of your tongue is close to the upper jaw to avoid dry throat. At the same time, it can relieve sore throat, chest pain or abdominal pain caused by inhaling a lot of cold air.
Pay attention to the even breathing rhythm during long-distance running, and don't lose rhythm because you are tired during long-distance running. Rhythm is very important, so you must have your own sense of rhythm. Consciously coordinate the rhythm of feet and breathing, you can take two steps, two steps, or three steps.
When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.
Inhale through the nose and mouth and exhale through the mouth. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling. Don't take a quick breath or a big breath. Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.
How to breathe healthier in long-distance running? What are the breathing skills for marathon running?
1, efficient breathing mode
There are two ways to breathe when running: one is to breathe only through the nose, and the other is to breathe with the nose and mouth. If you want to run comfortably, it is most important to distinguish the stage and speed of running.
At the beginning of running, or when the speed is slow, the oxygen demand is small, and only breathing through the nose can meet the oxygen demand. If the temperature is low or you run against the wind, you should use your nose to breathe, so that the gas entering your lungs can be heated and humidified by nasal hair and nasal mucosa, and avoid diseases such as cough, tracheitis, abdominal pain (people often say) and stomach cold caused by inhaling dust and bacteria.
When running for a long time or at a high speed, it is difficult for nasal breathing to meet the body's need for oxygen. If you only breathe through the nose, it is easy to make the respiratory muscles tired. At this time, open your mouth to cooperate with breathing and relieve the pressure on the respiratory muscles. Of course, it is not good to open your mouth completely. It is best to open your mouth slightly, grind your teeth gently, roll up the tip of your tongue, and gently press your palate to let air in and out through your teeth.
Pay attention to even and rhythmic breathing, exhale short and forcefully, inhale slowly and evenly, and the depth is appropriate.
2. Keep a reasonable breathing rhythm.
When running with the rhythm of breathing and pace, people are generally used to freely adjusting the rhythm of breathing according to their own needs. In fact, the rhythm of breathing should be closely coordinated with the pace.
Usually, the breathing rhythm of jogging is to breathe every 2 ~ 3 steps and inhale every 2 ~ 3 steps, so as to keep breathing evenly and at the same depth, so that you will feel very light when running. With the increase of distance, the fatigue of the body is gradually obvious. At this time, it is necessary to slow down or stop for two steps to adjust the breathing rhythm.
3. Pay attention to adjust your breathing depth.
Many people don't pay attention to the depth of breathing when running, so they will have shortness of breath after long-term exercise, which will lead to chest tightness and difficulty breathing.
Although some people pay attention to deep inhalation, they often ignore the depth of exhalation. In fact, when running for a long time, only by appropriately increasing the depth of exhalation can we meet the body's demand for oxygen to the maximum extent. When the depth is enhanced, more waste gas can be discharged, and the negative pressure in the lungs can be increased, so that the inhalation is more labor-saving and the inhalation volume can be increased.