How should I adjust my breathing when running?

How to adjust breathing and control running speed when running: For non-athletes, our goal is not to train explosive force, but to exercise. The training of explosive force will make the body produce too much lactic acid, which will do some harm to the body. Therefore, jogging and aerobic exercise pace is a better way to run.

Breathing must be smooth when running: the rhythm of feet and breathing should be coordinated when running. Generally speaking, two-step breathing, two-step breathing or three-step breathing can be adopted.

Inhale through the nose and exhale through the mouth: this way will avoid the state of insufficient inhalation caused by staggered breathing.

Abdominal breathing: As we all know, yoga abdominal breathing is a very effective way to regulate breathing. Abdominal breathing is the so-called breathing regulation mode in which air enters the abdomen (lower abdomen). Learn this way of breathing, or exercise your abdomen anytime, anywhere, and easily get rid of abdominal fat.

Choose the right weather: It should be noted that smog weather has recently hit the whole country. Although morning running is the most effective exercise time, runners should also pay attention to the most foggy morning. Therefore, we should always pay attention to the changes in the weather and do a good job of prevention.

Correct running breathing should pay attention to the rhythm and coordinate with the pace. Generally, three steps, one suction and three steps, one suction are more suitable for moderate intensity pace. At the same time, breathe evenly and exhale cleanly. It is best to take a deep breath to ensure the full exchange of oxygen in the lungs, which makes it easier to match the pace frequency.

How to prepare before running? 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.