Share 3 breathing techniques about running to help you easily break through the bottleneck of running speed.
đź’ˇExperience sharing
I use the yoga abdominal breathing method when I run, so running is relatively easy, and breathing is relatively deep and natural. Shortness of breath and disorder indicate that your heart rate is also soaring!
We need to know why breathing skills are needed during running.
If you only breathe through your nose, it will easily cause respiratory muscle fatigue. At this time, you need to switch to the way of inhaling through the nose and exhaling through the mouth.
⏰ Breathing rhythm
Generally speaking, it is recommended to use the method of inhaling for 2 to 4 steps and exhaling for 2 to 4 steps when running. Specifically, you can use 2 steps for one inhalation and 2 steps for one exhalation;
You can also use 3 steps to inhale and 3 steps to exhale. In the end, it depends on each person’s situation, as long as they feel comfortable.
The following three running breathing techniques will rediscover your breathing during running:
1- Adjust your breathing when accelerating
Adjust breathing when accelerating. We know that people who want to lose weight and keep fit through running will definitely accelerate and change speed during running to enhance the effect.
Acceleration is not for those who are just practicing running or those with weak physical fitness. The purpose of running is not to let you run for the sake of running, it must be carried out within the tolerance of the body.
2- Strengthen deep breathing when tired
Strengthen deep breathing when you are tired Anyone who has run before knows that after running for about 10 minutes, you may feel that you have difficulty breathing, your limbs are weak, and you feel that you have run to the limit of your body. When symptoms appear, what you have to do is not to stop, but to slow down and take a deep breath, and wait until the body recovers before starting again.
If the discomfort occurs again after half an hour of running, it is recommended to stop. Because you have enough exercise today, there is no need to overwork your body.
3- Mouth and nose breathing at the same time
The fact that the mouth and nose breathe at the same time is actually what we often think of, and it is also what many people do when running. However, how to properly breathe through the mouth and nose is the problem.
Especially in winter, mouth breathing is even more important. In winter, the temperature is low, and the air temperature is also low. If you inhale cold air directly, it will do harm to your body. If you can play tricks while breathing, put the tip of your tongue against the roof of your mouth and let the air enter from both sides. This gives the cold air a warming up process.
đź””Warm reminder
Running seems simple, and breathing is even simpler, but how to breathe correctly while running is a matter of skill. I have some experience in breathing because of yoga instructors for 10 years, but I didn’t understand it at the beginning!
After reading the above introductions on breathing, it is estimated that many people still don’t understand and need to explore while running. If you have a good way of breathing, please leave a message in the comment area to share your running experience with everyone.