What is the breathing method for jogging?

We all know that when exercising, we need to master some methods. When we choose to exercise, we often choose jogging. However, many people consume more energy during exercise due to improper breathing methods. In order for everyone to better protect their bodies, we need to understand the breathing method when jogging. Knowing these is very helpful for all of us. So what is the breathing method for jogging? Let’s take a look at the editor’s explanation below.

1. Running breathing method

Now I start long-distance running every morning, so I looked up a lot of breathing methods for running in order to exercise scientifically. Make running feel easy, not tiring.

There are several ways to breathe while running:

1. When running, inhale through both mouth and nose, and exhale through the mouth.

2. Use the breathing method of three steps, one exhale, three steps, one inhale for slow running (suitable for long-distance running over 1,600 meters)

3. For medium-speed running, use the breathing method of exhaling every two steps and inhaling every two steps (suitable for medium-distance running over 800 meters)

4. When running fast, use the breathing method of exhaling with one step and breathing with one step (suitable for short-distance running over 60 meters)

5. Breathing frequency: two short inhalations and one long exhalation or one long inhalation and two short exhalations.

2. Don’t breathe only through your nose when running

1. When running, the body's need for oxygen increases. If you only breathe through your nose while running, it will not be able to meet the body's need for oxygen. At this time, it will inevitably force the respiratory muscles to strengthen their activity and speed up the breathing rate to increase the ventilation volume of the lungs to meet the body's need for oxygen. As a result, the respiratory muscles will fatigue more quickly, which will affect the oxygen supply. Therefore, people often pay attention to the rhythm of their breathing while running, and open their mouths appropriately to assist nasal breathing.

2. According to research, by breathing through both mouth and nose, the lung ventilation volume can be increased from 80 L/min when breathing only through the nose to 173 L/min, and because the breathing frequency is not too fast, the occurrence of respiratory muscle fatigue is delayed. Through the mouth, it can also help dissipate the heat generated in the body during exercise. However, when running in severe winter, be careful not to open your mouth too wide. In this way, the inhaled cold air can be warmed when passing through the mouth, thereby reducing adverse stimulation to the respiratory tract and lungs.

The above is the specific introduction of the breathing method for jogging. I believe it will be helpful to everyone. After learning good breathing methods, we should exercise according to these methods. In addition to being aware of these, we should also pay more attention to warm-up exercises and protective measures during exercise. Finally, I hope that we can all be healthy and happy and live a happy life!