Breathing techniques for long-distance running

April 8, 2023

Long-distance running as a more common sports, because it takes a long time, the loss of physical strength is greater, if you do not master how to breathe when long-distance running, running for a short time, you will be on the steam does not catch the breath, and finally can not breathe. So what are the breathing techniques for long-distance running?

Breathe through the nose when running slowly

At the beginning of long-distance running, the speed is relatively slow stage, or in the top wind running, you should choose to breathe with the nose, use the nose to breathe in, and then exhale with the nose.

Breathe through the nose and mouth when the distance and speed increase

In the long-distance running race, with the increase in distance and speed, the body's demand for oxygen continues to strengthen, only nasal breathing can no longer meet the demand. At this time, it is necessary to take the mouth and nose breathing, both nasal inhalation, and then mouth exhalation. When you open your mouth completely when running outdoors, the cold air entering your throat will be very cool and irritating, easy to be choked. So inhale with your mouth slightly closed, teeth gently clenched, tongue rolled up against the palate, so that the air enters through the sides of your tongue, so that the air temperature is relatively high, with the moisture of the tongue, will be improved. Exhale slowly with your nose and mouth.

Breathing with pacing

In long-distance running, you can use two steps and one inhale, then two steps and one exhale or three steps and one inhale, then three steps and one exhale breathing according to the step method. At the same time, breathing should be even, exhale cleanly to ensure full exchange of oxygen in the lungs, but also easier to match the pace frequency. Also pay attention to grasp the rhythm of breathing, the rhythm of the ups and downs should not be too big. If you run faster on the way to long-distance running, the breathing rhythm also needs to be accelerated with the speed.

Use deep breathing

Many people do not pay attention to the depth of breathing when running long distance, so after a period of time during the long run, there will be shortness of breath, thus producing chest tightness, breathing difficulties. Some people pay attention to the deep inhalation from the abdomen, but ignore the depth of exhalation, as deep as possible to breathe, can supply more oxygen to the body, slowing the arrival of fatigue.

Warm Tips

Running looks simple, breathing is even simpler, but how to adjust your breathing in long-distance running, I believe you have some understanding after reading the above introduction.

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