100 meter breathing technique

But in the process of running, the speed will increase and the distance will increase. If you want to breathe oxygen only through your nose, it will be a bit overwhelming. Breathing skills are needed at this time. So, what are the 100 meters breathing skills? I've compiled the 100-meter breathing skills for you, hoping to help you!

100 meter breathing technique

We need to know why we need breathing skills when running. After all, in the eyes of ordinary people, the nose is used to breathe, and breathing with the mouth open is always enough. This is not to say that such an idea is completely wrong.

At the beginning of running, because of the slow running speed, the body's demand for oxygen is not very high, and nasal breathing is of course enough to cope. But in the process of running, the speed will increase and the distance will increase. If you want to breathe oxygen only through your nose, it will be a bit overwhelming. Breathing skills are needed at this time. Here are three running breathing techniques to help you re-understand your breathing during running.

Adjust your breathing when you accelerate.

Running can lose weight, but if you want to lose weight through running, you must combine jogging and running in the process of running, so as to achieve the purpose of losing weight.

If you can take a deep breath while accelerating, take two breaths and three breaths at ordinary times. In this way, you can slowly speed up your pace with the cooperation of breathing. Of course, don't try to be brave for people who have just practiced running or are weak. The purpose of running is not to let you run for the sake of running, it must be carried out inside your body.

Take a deep breath when you are tired.

Everyone who has run knows that after running for about 10 minutes, you feel difficult to breathe and your limbs are weak, indicating that this run has reached your physical limit. In fact, if you give up, stop here. Your running has no good effect on physical exercise.

As long as you can slowly relieve this fatigue by strengthening deep breathing, your body can relieve the previous discomfort after this adaptation point. That is, when the previous symptoms appear, what you have to do is not to stop, but to slow down and take a deep breath, and then start again when your body slows down. If you feel uncomfortable after running for half an hour, it is recommended to stop. Because you have done enough exercise today, there is no need to overwork your body.

Simultaneous breathing of nose and mouth

This is actually what we often think of, and it is also what many people do when running. However, how to breathe correctly through the nose and mouth is a problem. Especially in winter, breathing through the mouth is more particular. The temperature is low in winter, so is the temperature. If you inhale cold air directly, it will be harmful to your health. If you can play tricks when breathing, stick the tip of your tongue to the upper jaw and let the air enter from both sides. This gives the cold air a warming process.

Tips

In fact, running is not as simple as we see, but very particular.

Do some warm-up activities before running, so that the functions of various systems of the body can quickly enter an exciting state. Generally, you can do the following warm-up activities (if you are too lazy to do it, you can do this instead: start running slowly at 200 meters, and then gradually speed up. ):

(1) Stand with your hands akimbo and move your ankles alternately;

(2) Squat down and move your knees with your hands;

(3) Lift the legs alternately to move the hip joint;

(4) Turn the waist with your hands akimbo and move the waist;

(5) One-handed support, kicking back and forth in turn to move the hips and knees;

(6) lunge and lunge leg press; Left and right leg compression, involving leg ligaments;

(7) The upper body bends back and forth, and the upper limbs move slightly.

Matters needing attention when running

1, small step running: reduce muscle strength and consumption at each step of running.

2. Don't bow your head, look up and keep your eyes on the front, so as not to hurt the cervical vertebra.

3. When running, your hands naturally relax. Don't hold your fist too tightly. You can also spread your hands out and palms inward.

4, the feet should be light, and the "waste" is too heavy, which will increase the burden on the bones; When your feet touch the ground, your knees should bend slightly.

5. Pay attention, that is, don't watch TV while exercising.

6. Under normal circumstances, four steps and one breath are appropriate, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.

7. At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk for a few hundred meters, and take a combination of running and walking.

Development: Breathing Skills in 800-meter Running

Running 800 meters, if you want to preserve your physical strength, you need to master certain skills and constantly improve your own quality. Here are some tips for running 800 meters:

1, go

The start of 800 meters is on the curve of 100 meters, and it is best to run along the tangent line of the runway when starting. In order to seize the favorable position, start and run out as soon as you hear the signal.

2. Repeat the operation

Repeated running is an effective way to improve endurance. You can practice step by step, starting from 100 meters, and then going to 200 meters, 400 meters and 800 meters, so that your body can adapt slowly. When running, your arms swing naturally, don't stride too much, master reasonable pace and rhythm, adjust your breathing and practice repeatedly.

3, variable speed operation

If you get used to it, you should practice variable speed running. First run fast 100 m, then slow 100 m, then run fast, and so on until you finish the race, but be careful not to disturb your breathing rhythm, otherwise you will feel very tired after running to the last 100 m.

Long-distance running breathing

Do you breathe through your mouth or nose when running?

When jogging at low intensity, try to inhale through your nose instead of your mouth, especially in cold weather. Because inhaling through the mouth, cold air directly stings the pharynx, larynx and trachea, which is easy to cause upper respiratory tract infection and inflammation, cough and even suffocation, and it is difficult to keep running. Inhale through the nose, the nasal cavity warms the air, and the nose hair blocks germs, which can be avoided. When doing high-intensity exercise, the oxygen inhaled through the nose can only meet 27%-40% of the oxygen demand of the human body. When it reaches 3/4 of the maximum exercise intensity, it is recommended to breathe through the nose and mouth at the same time. If you only breathe through your nose, you will limit the amount of oxygen you can breathe in. When breathing through your mouth, you should pay attention to keeping your tongue against the upper jaw to prevent inhaling too much cold air.

How to master the rhythm of breathing

Don't think too much. Just let the rhythm of breathing follow the rhythm of footsteps. Take a deep breath and breathe slowly and rhythmically. Take a deep breath with the abdomen, bulge the abdomen when inhaling and close the abdomen when exhaling. With the different intensity of exercise, the rhythm of breathing is adjusted accordingly.

Generally speaking, when you warm up and relax after running, the running speed will be very slow. At this time, breathing can be adjusted to three steps and one breath, three steps and one breath, or three steps and one breath; When you gradually speed up and reach moderate exercise intensity, you can adjust your breathing to two steps and one breath. This breathing rhythm is relatively stable and suitable for most people to use in long-distance running. When the running speed reaches 10 km/h, the muscle oxygen demand increases, so it is necessary to adjust the breathing to two steps, one breath, one breath or vice versa. The running speed of the middle and long distance sprint requires high-frequency breathing and step by step.

Long-distance running skills

Preparation before running: Suitable shoes and sportswear will make runners more competitive. Choosing the shoes you usually wear in sports habits will be more suitable and will not cause the need for running-in. Check what to wear. Is there a problem? Will the clothes be too tight and the shoes too loose?

Uniform speed: initial speed. Many runners want to compete for the top few. When they first run, blindly accelerating will waste energy. At this time, maintain a constant speed. Don't let yourself fall behind and don't go too far. Right in the middle of the line.

Range of running: find your most suitable range. Excessive amplitude will make your body tired, so find a suitable amplitude to lighten your burden. Unless it is in the final sprint, try not to do large-scale exercise.

Final sprint: keep running. The body will be the most tired in the end, which is the place to test endurance. Stick to the end, if you still have strength, you must make good adjustments, make good use of your own strength, and give yourself a chance to compete to the end.