What are the breathing methods for jogging?

The breathing method of jogging is a topic that many of us who exercise regularly are particularly interested in. We are also focusing on finding the most effective breathing method. Mastering our own breathing method is very important for our own physical health. Many people experience stomach pain during exercise because they do not master their own breathing method. Let’s briefly describe the breathing methods of jogging.

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.

It is not advisable to breathe only through your nose when running

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.

Mastering some reasonable and effective jogging breathing methods can more effectively improve our speed and endurance, and will also bring more benefits to ourselves. When running, try to exhale after two steps and inhale after two steps. This is the most scientific breathing method, and will not cause various problems that affect our body, such as stomachache.