What should I do if I breathe cold air while running?

Pay attention to your breathing style and do warm-up exercises.

It's very cold in winter, so running needs a lot of oxygen. If you don't pay attention to the scientific way of breathing, directly inhaling cold air will stimulate the throat and trachea, causing a series of problems such as tonsillitis, tracheitis and pharyngitis, and then causing diseases such as colds and emphysema. In severe cases, it will directly frostbite the lungs.

So how should you breathe correctly when running? There are generally two ways to breathe when running: nasal inhalation and nasal inhalation. But it is worth noting: no matter which method, it is best to exhale through your mouth!

According to the sports characteristics of running, it is divided into two stages:

(1) Preheating stage:

At this stage, because of the low walking speed, the human body's demand for oxygen is not great, and the nasal inhalation method can be used completely. Because the blood vessels in the nasal cavity are rich and the temperature is high, it can warm the inhaled cold air; The nasal mucosa secretes liquid, which can increase the humidity of the air passing through it; Nasal hair and nasal mucosa secretions can also block and remove dust and bacteria, which has a certain protective effect on the respiratory tract.

(2) Uniform speed stage

At this stage, with the increase of walking speed, the human body's demand for oxygen is increasing, and it is not enough to inhale only through the nose. At this time, you need to inhale through your nose and mouth.

Because of the cold weather, it is not advisable to open your mouth too wide. It is best to open your mouth slightly, and inhale with the tip of your tongue against the upper jaw, so that cold air can be sucked into the mouth from both sides of the tip of your tongue, thus heating and humidifying the cold air to avoid direct inhalation of cold air into the trachea and causing cough discomfort. When exhaling, release the tip of the tongue from the upper jaw and exhale slowly, so that the hot air in the body can be exhaled smoothly from the mouth.

The breathing of running must be coordinated with the rhythm of running. For me, when the weather is cold, I usually take two steps to breathe and two steps to shout. Runners can adjust according to their actual situation.

Third, others.

1, warm up before running

In principle, you must warm up before long-distance running. Especially in cold weather. If you suddenly take off your clothes and start exercising, it may cause physical discomfort.

Warm-up mainly includes stretching and jogging. Stretching can help the body move, especially the muscles and joints. If you do strenuous exercise without warming up, it is easy to cause muscle or joint strain; The warm-up effect of jogging is more comprehensive. In the case of running at low speed, you can fully warm up by raising your legs, kicking back and lunging.