What is the correct breathing method for running?

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.

It's cold in winter, so it's best to keep your mouth slightly open, and the tip of your tongue is pressed against the palate, so that cold air can be sucked into your mouth from both sides of the tip of your tongue, which will warm the cold air and avoid direct inhalation into the trachea, causing cough discomfort. When exhaling, the tip of the tongue is released from the upper jaw and exhales slowly, so that the hot air can be ejected from the mouth smoothly.

As long as you pay attention to adjusting your breathing in summer, you can coordinate your breathing with your footsteps. You can also use rhythmic mixed breathing, which will make exercise easier and more coordinated.

Extended data

The intensity of running is directly proportional to the oxygen consumption. When running fast, the breathing frequency is fast and the breathing intensity is increased. The amount of air passing through the lungs per minute is increased from 6-8L at rest to 80- 150L, which is twice as much as that at rest.

Many people are afraid to breathe in through their mouths, for fear of "eating cold air", which will cause pain in their lungs and abdomen. This kind of worry is completely unnecessary. During exercise, the metabolism of human body is enhanced, and the temperature of internal organs will also rise, so inhaling cold air will not only make people uncomfortable, but also play a role in cooling down.

Advantages of oral and nasal breathing

1, reducing resistance and increasing ventilation;

2. Reduce the extra energy consumption of respiratory muscles to overcome resistance and delay the appearance of fatigue.

3. Expose the moist surface of oral cavity full of blood vessels, and increase the way of heat dissipation.

Reference source: Baidu Encyclopedia-How to breathe when running