What are the breathing skills for long-distance running (800 m1000 m)?

Generally speaking, long-distance running (800 meters, 1000 meters) should pay attention to one principle: take a deep breath rhythmically while running.

Long-distance running is a rhythmic sport, and the coordination of running, walking frequency and breathing is very important.

Form a rhythm when running. Inhale every two or three steps and exhale every two or three steps. Inhale through your nose and mouth at the same time when inhaling, and exhale through your mouth when exhaling.

If the weather is cold, hold the palate with the tip of your tongue when inhaling and inhale through your nose and mouth. The purpose of this is to let the cold air be heated by the tongue when inhaled into the body, so as to avoid abdominal pain caused by inhaling cold air.

Extended data

How to practice long-distance running?

First, practice breathing frequency. You can run home after self-study every night to find the most suitable frequency and rhythm.

Second, adjust your running posture. Swinging the running arm is particularly important. To be strong, the direction should be consistent with the direction of progress. The front and rear arms should be at a vertical angle, not sideways. Your upper body can lean forward but don't shake your head. Keep your head up when you step, don't stare at your feet. In the flight stage of running, the calf is relaxed, and when you push the ground, it is a kind of relaxation and a rhythm.

Third, short-term training. The main thing is to improve the anaerobic breathing ability of your muscles. A better way is to sprint 300 meters, 700 meters and 900 meters at the fastest speed. Generally, after the 300-meter sprint, rest immediately 1 minute to sprint 700 meters, and then rest for 90 seconds to sprint 900 meters.

The sprint mentioned here doesn't need high speed, but you did your best. Maybe the last 100m of the 700m sprint is the same as jogging, and the 900m sprint seems to be all the way. It doesn't matter, the important thing is to do your best, which is very beneficial to the aerobic breathing ability of muscles. You may feel sore all over the next day after the first training, which is caused by the accumulation of lactic acid produced by anaerobic respiration.

Fourth, pay attention to strategy when running. Generally, the team leader needs to consume 30% more physical strength. So in general, don't take it. It is better to keep the general position at 2, 3 and 4. It depends, of course. For example, some people are the same as running 400 meters from the beginning, so such people can not follow. In short, don't be limited by the chaos of others, but look at your own ability.