How to adjust your breath when running?

When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, 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.

Breathe in through your nose while running. Breathing through the nose and matching the running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing.

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.

Although the oxygen exchange capacity of respiration (external respiration) is greater than that of body tissue (internal respiration), for respiratory and circulatory system, whether it is gas exchange in lungs, heart rate, cardiac stroke output, blood flow distribution of human body or venous reflux, etc. It is not a physiological variable that human motion can be controlled by consciousness.

Extended data:

Warm-up exercise before running:

1, standing, hands akimbo, ankles alternating;

2, half squat, move the knee joint with both hands;

3. Lift the legs alternately and move the hip joint;

4, hands akimbo, active waist;

5, one-handed support, kicking back and forth, hip and knee moving in turn;

6. leg press before and after lunge; Left and right leg compression, involving leg ligaments;

7. Flexion of upper limbs and slight activity of upper limbs.

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