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When you first started running, did you ever experience this: you haven't run a few kilometers, you still have strength, but you just can't catch your breath? As long as yourrunning speed suddenly increases or the slope becomes steep, you will immediately feel short of breath.
At this time, most people attribute the reasons for easy panting and weakness when running uphill to insufficient cardiopulmonary training and muscle strength.In fact, many people can't persist in running for long, not because of insufficient cardiopulmonary endurance, but because their breathing can't keep up.
Incorrect breathing methods can lead to shortness of breath, abdominal pain, or discomfort in the lungs, continuous coughing, and in severe cases, hypoxia. Learning the correct breathing method can make running easier and more enduring.
The intensity of running is directly proportional to the amount of oxygen consumed. The faster you run, the faster your breathing rate, the greater the breathing intensity, and the amount of air passing through the lungs per minute increases from 6-8L per minute at rest to 80-150L, which is 10-12 times more than at rest.
In addition, during moderate-intensity exercises such as jogging and swimming, the increase in air intake is mainly achieved by increasing the depth of breathing; during intense exercises such as sprinting and boxing, the increase in air intake is mainly achieved by increasing the breathing rate.
Therefore, if you want to adjust your breathing to match your steps and efficiently take in enough oxygen, you need to breathe deeply and slowly to achieve the purpose of breathing regulation.
1. Low aerobic capacity
If you are just starting to practice running, you are likely to experience shortness of breath. This is because your muscles cannot absorb more oxygen to sustain physical exertion. The best way to enhance aerobic capacity is to engage in long-distance jogging. Adding long-distance jogging to your training plan can help your muscles keep up with their oxygen needs.
2. Shallow breathing
If you breathe using only the upper part of your lungs, you won't get enough oxygen. The main area for oxygen exchange is in the lower part of the lungs. Therefore, even if you take deep breaths, if you only draw air into the upper part of your lungs, your blood won't have enough oxygen.
The way to improve this situation is to breathe deeply, drawing air into the lower part of your lungs. If you can't catch your breath, it's not because you're not inhaling enough air, but because you're not exhaling enough. It's crucial to thoroughly exhale the stale air from the bottom of your lungs so that you can inhale a large amount of fresh oxygen.
3. Muscle tension
If your muscles are too tense, you will definitely breathe heavily because tense muscles make it difficult for the lungs to push oxygenated blood into your muscle cells. The way to improve this situation is actually quite simple: just relax.
Relaxing is the best way to help with breathing. Learn to relax while running, and everything will become easier. As your running efficiency improves, your oxygen demand decreases, and breathing will become more natural.
1. Coordinate breathing method with running speed
At the beginning of a run or when running at a slow pace, the oxygen demand is low, and nasal breathing alone can meet the oxygen demand.When running for a longer time or at a faster pace, nasal breathing alone cannot meet the body's oxygen needs. If you only use nasal breathing, it can easily fatigue the respiratory muscles. At this time, you should open your mouth to assist with breathing, relieving the pressure on the respiratory muscles.
Of course, completely opening your mouth is not advisable either. It's best to slightly open your mouth, lightly clench your teeth, curl your tongue, and gently press it against the roof of your mouth, allowing air to pass through the gaps between your teeth. When breathing, make sure to do so evenly and rhythmically. Exhale quickly and forcefully, and inhale slowly and evenly with appropriate depth.
2. Coordinate breathing rhythm with steps
When running, people generally adjust their breathing rhythm according to their needs. However, the breathing rhythm should be closely coordinated with the steps. Typically, the breathing rhythm for jogging is to exhale every 2-3 steps and inhale every 2-3 steps, maintaining even and consistent breathing depth. This makes running feel lighter.
As the distance increases and fatigue becomes more apparent, you need to slow down or stop to walk a few steps to adjust your breathing rhythm. It's important to prevent breathing rhythm disorders during running, as this can lead to adverse physical reactions.
3. Increase the depth of exhalation
Many people do not pay attention to the depth of their breathing while running, so during prolonged exercise, they experience rapid breathing, leading to chest tightness and difficulty breathing. Some people focus on deep inhalation but often neglect the depth of exhalation.
In fact, when running for a long time, only by appropriately increasing the depth of exhalation can you maximize the body's oxygen needs. Increasing the depth of exhalation helps expel more waste gases, increases negative pressure in the lungs, and makes inhalation easier and more efficient.
Diaphragmatic breathing involves drawing air into the lower lobes of the lungs, stimulating the parasympathetic nervous system to produce beneficial hormone mixtures.Compared to shallow breathing, deep diaphragmatic breathing using the abdomen and diaphragm is a highly efficient breathing method.
Diaphragmatic breathing allows for active exhalation: it helps expel metabolized carbon dioxide more thoroughly and increases the capacity for inhalation, allowing oxygen to penetrate the alveoli and improve blood oxygen exchange efficiency.
During running, muscles need a continuous supply of oxygen to sustain activity. Using diaphragmatic breathing can increase breathing depth, thereby improving lung efficiency and obtaining more oxygen.At the same time, this deep muscle breathing method helps you focus more on your core muscles, making your running posture and movements less likely to deteriorate due to increased intensity or distance.
1. To practice diaphragmatic breathing effectively, you must first have good posture. Slouching compresses the chest and abdomen, reducing inhalation capacity. The compressed diaphragm and core muscles will also be difficult to engage. Try standing with your feet shoulder-width apart, keeping your upper body straight. Imagine your spine elongating, extending from the top of your head towards the sky. Many people's shoulders tend to tense up, so try jumping or rotating your shoulders to let them hang naturally by your sides.
2. First, take a light breath and place your hands on your chest and abdomen. Then, slowly and deeply exhale through your mouth while gradually pulling in your stomach. You will feel the diaphragm naturally relax and rise, expelling air from the abdomen and chest. If done correctly, the hand on your abdomen will move inward while the hand on your chest will barely move or not move at all.
3. Try to exhale completely, then slowly inhale through your nose. As you inhale, focus on your abdomen, allowing it to expand as air fills it. You will feel the diaphragm's tension increase and contract downward, drawing air from the abdomen and gradually filling the entire abdomen and chest. If you have mastered the technique of diaphragmatic breathing, the hand on your abdomen will move outward as the abdomen expands, while the hand on your chest will move slightly or not at all.
4. Repeat steps 2 and 3 several times, experiencing the sensation of active exhalation and relaxed inhalation. Feel the movements of your chest and abdomen. If you encounter difficulties, check if your upper body is upright and if your inhalation and exhalation are slow and deep. Focus on your abdomen, initiating the breath from there, and guide the air in and out through your mouth and nose.
Diaphragmatic breathing is a technique that can be practiced anytime. Initially, you may not be accustomed to this deep muscle engagement, but you can try using this breathing method and start with slower, more relaxed runs. Try to match the rhythm of diaphragmatic breathing with your running speed.
Once you can comfortably use diaphragmatic breathing, gradually increase your running speed. You will soon find that the effort required at the same speed decreases, your endurance for long-distance runs improves, and your running rhythm feels less hurried and more relaxed.
Have you ever experienced side stitches while running?
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