Proper Breathing Method in the Process of Running

Many people don't like running, because they are always breathless when they run. Top 10 Gifts for Mother's Day So, the correct bresthing is one of the key of running. What a correct breathing it is? We can get answer through the following questions.6 Facts about mbt shoes You Must Keep in Mind

Question one: Which will be used to breath during running, mouth or nose? Answer: when we are jogging in low intensity, try to stick with nasal breathing but bot the mouth breathing, especially not breathe in cold weather. Because when breathing with mouth, cold air pierces straight into throat and trachea, which can easily lead to inflammation and infection of upper respiratory tract, cause coughing and even unbreathing, making the running difficult to insist on. With nose breathing, nasal cavity warmed the air, hair in nose blocking the bacteria, can be avoided about this. While you are doing high-intense exercise, the oxygen you breathe through the nose can only meet 27% to40% of the need of oxygen. When you are doing the exercise that reaches the third fourth of the maximum intensity, I propose that you should breathe with both nose and mouth. If only nose breathing, which would limit oxygen uptake. Use mouth breathing which should pay attention to tongue withstood the palate, and can prevent excessive inhalation of cold air.

Question two: How to master the rhythm of breathing? Answers: do not think too much. Keep breathing in the pace of steps. It is appropriate to take abdominal deep, and long, slowly and rhythmic breath.As the exercise of different intensity, rhythm of breathing should make adjustments accordingly. In general, when you are doing the warm-up and the relaxation after running, the running speed will be very slow. At this time, the rhythm of breathing should be adjusted to three steps with breathing in and three steps with breathing out or three steps with breathing in and two steps with breathing out. When gradually accelerating till reaching moderate exercise intensity, the breathing can be adjusted to one inspiratory every two steps and one breath every two steps. This breathing pace is relatively stable, suitable for most people to use during long-distance race. When the jogging speed up to 10 Km/h, the oxygen requirement of muscle increases, as soon as needs to breathe adjusts to two steps attracts, otherwise as soon as one step shouts. However when you sprint in the middle-distance race, you need to adjust to the high frequency ventilation which has inspiration with one step, and expiration with one step. If you learn to breathe correctly, running will become a kind of sport in which you are able to enjoy the fresh air.


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