Breathing rhythm while running

Maybe many of us just run casually without mastering some scientific running methods. Scientific running methods can help us achieve the best exercise effect, especially mastering some breathing rhythms when running. Mastering the breathing rhythm can effectively help us avoid stomach pain caused by side stitches. Let me briefly describe the breathing rhythm when running.

1Breathing is very important for middle and long distance running. Good breathing can make the exercise process smoother. When you are just starting out and are not too tired, you can breathe in and out every three steps according to your own cadence. Then, depending on your fatigue level, you can gradually adjust to breathing in and out every two steps or even every one step. Be careful not to breathe superficially, and inhale as deeply as possible. However, all breathing should be based on training. If you want to run an 800-meter race, you should start increasing the amount and intensity at least 2 weeks in advance, and insist on 4 400-meter and 1 2000-meter runs (more than 85% speed) every day. Alternating training will have a better effect.

2. Breathing method when running; When people run, the amount of oxygen required by the human body increases accordingly as the running speed increases. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. However, there is a limit to increasing the breathing rate. Generally, the most effective range is 35 to 40 times per minute. If the maximum reaches 60 times per minute, that means exhalation and inhalation will be performed once per second on average. This will inevitably make breathing shallower, reduce ventilation volume, affect the inhalation of oxygen and the exhalation of carbon dioxide, increase the carbon dioxide concentration in the blood and reduce the oxygen concentration. Make sure your breathing rhythm is even. When running, consciously coordinate the rhythm of your feet with your breathing. Generally speaking, depending on your physical condition and running speed, you can inhale every two steps, exhale every two steps or inhale every three steps, exhale every three steps. When the breathing rhythm adapts to the running rhythm and becomes a habit, it can avoid rapid and shallow breathing and disordered rhythm, which is extremely beneficial for deepening the depth of breathing.

A scientific breathing rhythm for running will be more helpful to us and can effectively help us extend the speed and mileage of our running. Many people breathe through their mouths, which is a bad habit. They should breathe through their noses instead, which can purify the air and effectively help us eliminate harmful substances.