How do you breathe while running?

How to breathe while running must be a topic that many of us athletes are particularly interested in. Indeed, only by controlling our breathing rhythm while running can we run farther. Many people do not pay attention to controlling their breathing rhythm, which is why we get stomach pains before we run very far. We must learn more about how to breathe while running to avoid similar problems ourselves.

People consume more energy when running than when they are at rest. Energy is provided by the oxidative decomposition of nutrients in the body, and the oxidation process requires oxygen and produces carbon dioxide. If you don't breathe correctly while running, you will experience symptoms such as shallow and frequent breathing, shortness of breath, and unbearable chest tightness. In addition, due to rapid and shallow breathing, the pressure in the chest cavity increases, causing congestion of the liver and spleen, and causing abdominal pain. In severe cases, running has to be stopped halfway. The main causes of abdominal pain while running: ① If you run or exercise immediately after a meal, it will cause spasmodic stomach pain. ② Insufficient warm-up exercises cause blood stasis in the liver and spleen, resulting in swelling and pain. ③ During strenuous exercise, improper breathing methods can cause swelling of the liver and spleen and cause abdominal pain. When it happens, you can slow down your running speed, press the painful points with your hands, and take deep breaths. Generally, the pain will be relieved.

When people are at rest, they mostly breathe abdominally. When exercising, breathing is mainly chest breathing, and the breathing frequency also increases accordingly. However, there is a limit to increasing the breathing rate. Generally, the effective number of breaths is 35 to 40 times per minute. If it is faster, it will affect the depth of breathing. So your breathing while running should be deep and slow, not fast and shallow. At the same time, in order to ensure the supply of oxygen, prevent respiratory muscles from getting tired, and maintain a longer exercise time, breathing should be rhythmic and should be coordinated with the rhythm of running steps. Generally, you can inhale once every two steps and exhale once every two steps, or inhale once every three steps and exhale once every three steps.

Air reaches the lungs through the nose, pharynx, and trachea. The temperature is low in winter, so it is best to breathe through your nose when you start running, because the nasal cavity can make the cold, dry and unclean air outside become warm, moist and clean. As the amount of exercise increases, the body's oxygen demand becomes greater and greater. Nasal breathing alone cannot meet the need. You should switch to breathing through the mouth and nose at the same time to expand the ventilation volume of the respiratory tract and reduce the burden on the respiratory muscles. When the weather is cold, don't open your mouth too wide to prevent the cold air from irritating your respiratory tract and causing coughing. At the same time, since a large amount of cold air enters the lungs, it can easily stimulate the blood vessels in the lungs to contract, blood circulation is obstructed, and it can easily cause chest and abdominal pain.

How to breathe while running is also a very learned knowledge. The above running breathing method is a very good method summarized by some authoritative experts. It can help us run farther on the basis of consuming the least physical energy. I believe everyone is also particularly interested in this. Let’s learn about it in detail.