Running is easy to breathe

How should I breathe running?

This is a problem that many runners do not notice, and it is also a problem that many runners have doubts. Many people who just started running complained about running out of breath when they were running, and then they breathed in with a large mouthful of breath. Is it right to do this?

Incorrect running breath

When breathless, instinctively strengthens breathing, and breathing becomes particularly rapid. This way of breathing not only greatly increases the additional energy consumption, but worse, it leads to a decrease in inhaled oxygen!

Why is it that breathing in too much oxygen causes a decrease in inhaled oxygen?

Our general understanding is this: Inhale fresh air into the lungs, exhale, exhaust the exhaust gas containing more carbon dioxide that is metabolized in the body, and complete gas exchange.

But is it really so simple? Our respiratory system consists of the respiratory tract and the lungs. The respiratory tract includes the nose, pharynx, larynx, and trachea. The respiratory tract is the passageway for gas in and out, and there is no gas exchange function. The lungs are the real place for gas exchange. Understand the composition of the respiratory system, and you understand why breathing too quickly leads to reduced oxygen inhalation.

When we inhale, not all air can enter the lungs. The gas at the end of the tail is filled with respiratory tracts. They cannot enter the lungs to achieve gas exchange. Similarly, when we exhale, the first exhale is at the end of inhalation. Fresh air remaining in the respiratory tract. Similarly, at the end of exhalation, there is still a part of the exhaust gas that stays in the respiratory tract. When entering the next inhalation, these exhaust gases that stay in the respiratory tract are first drawn into the lungs.

In other words, because the airway itself will occupy a part of the volume, every fresh air that you inhale will not get into the lungs. Similarly, every breath you exhale cannot exhale out of the lungs. We call this part of the volume an invalid anatomy. In the cavity, every breath you inhale/exhale needs to subtract the anatomical void, which is the actual amount of gas exchange. Typically, approximately 150 ml of an invalid cavity is dissected. Don't look at this tiny 150 ml, it will profoundly affect the ultimate efficiency of breathing.

From the above table, we can see that due to the presence of anatomical voids, when the breath is too shallow and superficial, a considerable proportion of the gas becomes always twitching in and out of the respiratory tract, and the amount of gas that actually enters and exits the lungs falls instead. That is, the breathing frequency is too fast, the ventilation efficiency is reduced, and the respiratory muscles are very laborious. This is a typical and thankless breathing method. After many running friends, the suffocation is related to the fast breathing rate and respiratory muscle spasm.

Correct running breath

Since breathing is not good enough, what kind of breathing rhythm is the most reasonable?

Breathing depth and breathing rhythm are contradictory bodies. Breathing is too deep, the rhythm is naturally slow, the rhythm is fast, and the breathing is inevitable. I also think that it is impossible to complete the task with a fast pace and deep breathing. Therefore, the balance between rhythm and depth can only be grasped, that is, to achieve a certain rhythm and maintain a sufficient depth of breathing.

When we run, we naturally expect to inhale more fresh air and exhale more carbon dioxide-containing waste gas. Too quick to breathe, due to the void of the anatomy, the gas actually exchanged into the body is reduced. Increasing the depth of breathing can inhale more fresh air, resulting in an increase in alveolar ventilation, which ultimately increases the amount of oxygen diffusion in the body. However, the depth of breathing is not as deep as possible. Over-breathing results in a decrease in respiratory rate and a decrease in ventilation efficiency.

Therefore, the most important thing is that when running, breathing should be coordinated with running movements. Through rhythmic breathing, we can make it easier and more coordinated.

It is recommended to use 2-4 steps to inhale, 2-4 steps to exhale practice. Specifically, you can breathe in 2 steps and 2 strokes. You can also use 3 steps, 3 strokes and 3 strokes as long as you feel comfortable. But if you take a step-by-step, one-step-one-call rhythm, such breathing will be too rapid.

"How to breathe while running" There is a breathing technique called "three suctions and two breathings": three-step inhalation and two-step exhalation. The book declares that this way of breathing allows the left and right feet to exchange ground when exhaling, which can reduce the chance of injury. But there is no scientific argument to prove this breathing method. This does not mean that there is something wrong with the “three inhalations and two calls”. However, it is a bit too simple to reduce the pain of running or increase the respiratory efficiency.

It is important to have a rhythm of breathing, breathing and running to match, can not be chaotic, as long as the number of breathing and running with the individual feel comfortable, any intentional breathing is not promoted.

How to breathe running

Too breathless breathing not only makes you tired, but also causes the inhaled oxygen to decrease. Therefore, consciously controlling the respiratory rate, increasing the depth of breathing is the key to running breathing.

As for whether you are using 2 steps to 2 steps, or 3 steps to 3 steps, or 2 steps to 3 steps, 3 steps to 2 steps are allowed, as long as you feel comfortable, but if One step and one step suck, then this kind of breathing is too quick.

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