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Running to breathe, mouth or nose?
When we are preparing for a marathon or an off-road race, we will remind ourselves what training to complete, how to replenish nutrition in a timely manner, or what equipment will be updated, but often we may unconsciously forget how to breathe.
After all, breathing is completely autonomous, so that sometimes we forget about it unconsciously. Everyone's breathing patterns are different, and this may not be right or wrong in itself. However, when you breathe and breathe, there are ways to master effective breathing methods while you run, which will help you to run longer.
01 Effective Breathing Technology
Should I use my mouth or nose to breathe while running? Many people may have the same question.
The answer is to use your mouth. First, breathing through the mouth receives more air than breathing through the nose and provides more energy to the body. In addition, breathing through the mouth will relax the facial muscles and keep you relaxed and calm compared to breathing with your nose. status. So when running, the mouth is slightly open and the breathing should be short and shallow, but it is very comfortable. Do not breathe deep and long, do not feel a deliberate breathing.
The oxygen needed to supply muscles during running is the most important. Breathing with your mouth is the most effective way to inhale and exhale oxygen. But does this mean that you must not use your nose to breathe? not necessarily.
There is a layer of mucous membrane and nose hair in the nostril, and there are many capillaries. It has warm humidification and a certain cleaning effect on the inhaled air, which can reduce the stimulation of the airway. This is actually a protection for the trachea and lungs. If the winter haze days, nose breathing is relatively better. For people with stuffy nose, it may also try to use the nose to breathe for some time and magically discover that the nose is actually open. (However, this method does not recommend the use of colds, nor should it be used for more intense running training.)
If it is a relaxed run, because the oxygen demand is not high, then the nose can fully cope with breathing. However, as the running distance and intensity increase, the oxygen demand increases, and it is very important to use a combination of oral and nasal breathing methods. Some people use nasal suction mouths. If you feel shortness of breath during running, you may feel that your breath is not sufficient. This may be due to insufficient exhalation, insufficient carbon dioxide excretion, and occupation of alveoli, limiting the inhalation of oxygen. If you want to increase the amount of breath, use your mouth to exhale, and consciously increase the amount of exhaled gas and exhale time. During the period, it may be appropriate to add inspiration through the mouth, but you should avoid inhaling both your mouth and nose at the same time. If you force a large mouthful of breath, it may cause abdominal pain and suffocation.
In general, if you want to make the most of your breathing, you should avoid the "breast breathing" method. Instead, use the method of "horizontal diaphragm breathing" (or "abdominal breathing").
Chest breathing is a weaker way to breathe. This method is too shallow to maximize the inhalation of oxygen. At the same time, exhaust gas cannot be completely expelled from the lungs during exhalation. This may also be one of the reasons why you run your breath.
In contrast, inhalation and exhalation extend to your stomach when the diaphragm is breathing. As you breathe, your diaphragm expands and contracts while your diaphragm draws air in and out of your lungs. At this time, your chest is immobile, but you can inhale more oxygen for each breath.
Abdominal breathing exercises
Whether standing, sitting or lying, the upper body should be opened and kept in a stretching position. Humpback will compress the chest and abdominal cavity, so that the suction capacity becomes smaller, the diaphragm and the core muscles will not be caused by the squeeze.
Gently inhale a little of the gas, place your hands on your chest and abdomen separately, then slowly and deeply, gradually retract your belly, and exhale from your mouth. You will feel the diaphragm relax and rise naturally, with the abdomen and chest cavity. The air is discharged. Try to completely spit gas clean, and then slowly inhale from the nose, inhale at the same time, pay attention to the abdomen, so that the abdomen with the air inhalation slowly expand, you will feel the diaphragm gradually increase the tension, contraction decreased, Air is introduced from the abdomen and gradually fills the entire abdomen and chest.
If you have caught a belly-breathing technique, one of your hands on the abdomen will be introduced with the air, the abdomen will swell and move, and the other hand on your chest will slightly float or stay motionless.
Abdominal breathing benefits
Brunei University of England had conducted a study on the relationship between the respiratory muscles of the runners of the marathon runners and the muscles of the legs, and found that the runners who breathe more and more are more burdened by their legs; David, University of California Medical Center, USA Dr. Rose also said, "The deeper the breath, the more lobes that trigger the action, and the better the alveolus exchanges oxygen and carbon dioxide, your muscles will be able to gain sufficient energy to maintain exercise."
As for some runners who may experience flank pain problems, apart from the causes of exercise exceeding the load, it is also related to untrained deep muscles near the diaphragm, resulting in poor ability to contract the diaphragm. Once the exercise intensity increases, It is easy to twitch and cause flank pain.
How to deal with helium?
Avoid rancidity. First of all, you should use low-fiber foods before the competition. For example: millet porridge, bread, tomatoes, potatoes, grapes, grapefruit, etc.; second warm-up, stretch the body and relax.
In the race, you must face calmly and you should calmly face it. Since hernia is caused by the spasm of the respiratory muscles (intercostal muscles and diaphragmatic muscles), stretching and relaxing the diaphragm muscles can be relieved for some time. You can try to cross your hands, palms up above your head, take a deep breath and continue for half a minute. Another method is to use abdominal breathing in the opposite way, that is, when the inspiratory contraction of the stomach, exhale when the stomach bulge, and other pain to ease a little deeper breath.
02 Breathing Methods at Different Training Intensities
Breath rhythm refers to the number of steps used for each breath. For example, the 2:2 rhythm refers to two steps or two steps. What kind of rhythm is maintained depends on the intensity of exercise you want to maintain.
Easy to run
3:3 Rhythm: Three-step, one-inhale, three-step one-call is ideal for warm-up and low-intensity running. The lungs can easily handle inhaled and exhaled gases. The purpose of easy running is to make you feel relaxed and help your body recover. If you feel that the body's carbon dioxide needs to be expelled quickly, you can also try to run with a 2:2 rhythm. Usually a runner has a pitch of 180 or so, which means that he takes 90 steps per minute, and a 3:3 rhythm keeps 30 breaths per minute.
Medium speed running
If you want to train in rhythm (with speed running) or uniform running, you can use a 2:2 rhythm, that is, 45 breaths per minute. You can choose this method in a marathon that is as uniform as possible.
High intensity running
In high-intensity training or competition, the body's demand for oxygen is further increased, and it is urgently needed to rapidly expel carbon dioxide from the body. In this case, the rhythm of 1:2 or 2:1 can be changed. The number of breaths per minute reached 60, but the 1:1 rhythm pattern is not recommended because this breath is relatively shallow and does not ingest more oxygen.
This kind of rhythm applies to some high-intensity running training such as intermittent running, inverted pyramid training, Yosa 800 and so on.
The benefits of breathing
The breathing rhythm can help you control the current training intensity and make appropriate adjustments for the next training program.
In rhythm or intermittent training, mastering the breathing rhythm can help you locate the current pace, in order to arrange a reasonable pace plan to deal with the game.
For mountain cross-country players, whether or not they know the specific climb and difficulty, keeping the same rhythm as far as possible can effectively save energy. For example, if you keep climbing at a 2:2 rhythm, keep this rhythm as much as possible before reaching the summit.
For players running out of gas, lower the rhythm to 3:3. In general, radon is caused by the pressure of the diaphragm, and the relatively shallow breathing makes abdominal pain worse. Strong breathing can help you relieve this pain in time.
03 Breathing Notes During Running in Winter
Arrange your time rationally. The temperature of the ground before the winter sunrise is low, and the content of pollutants such as carbon monoxide and carbon dioxide released in the morning air is relatively high, so try to avoid running during this time. When the sun shines during the day, the surface heats up and the fog is brought to the sky, so you can choose to run in the afternoon or evening hours.
Some people will wear masks to go out for running in smog days. This is suitable for running at normal speed, but it is not suitable for training with higher intensity, because masks will increase breathing resistance and cannot meet the requirements of deep breathing.
If the weather is cold and the rhythm of running is too fast, cramps may occur. Try to do some warm-up exercises first. If a large amount of cold air enters the trachea and throat in the winter, it can easily cause discomforts such as cough, bronchitis, and abdominal pain. Therefore, you can use the nose to breathe while warming up. Slowly after running for a while until your heart rate returns to normal.
Write last
When you consciously train some methods of breathing, the final realm should be "Nothing to win." Gradually forgetting it, deliberately breathing may only create an atmosphere, but it does not bring you real relaxation.