At this time, you need to use some extra strength to breathe actively.
Therefore, not only can you not control your heart rate, you may also be panting.
For a basic runner, the range of 3-5km under the temperature of 20 ℃ can breathe through his nose after a period of practice.
It can be seen that nose breathing can better control heart rate than mouth breathing.
How to do breathing exercises? Running Xiaobai, if you are a novice and just start to practice running, you can control the running speed by inhaling and exhaling through the nose or inhaling and exhaling through the nose; When you feel you have to open your mouth to breathe in order to continue exercising, try to slow down the pace and run slower.
In the warm-up running stage or when the pace is low, we can meet the needs of the body only by inhaling through the nose.
Running breathing mouth? Or nose? When running, the body’s metabolic level is enhanced, and the intake of oxygen and the emission of carbon dioxide will increase significantly compared with that in quiet state; The volume of air inhaled each time will increase from 500ml in quiet time to 2000ml-3000ml, and the respiratory rate will also increase from 12-18 times per minute in quiet time to 40-50 times.
When the running God controls the heart rate while running, his heart rate will not be too fast, so he can run and collapse as fast as he wants or as slow as he wants.
If you carry out interval running and sprint, which are highly technical training, and try your best to run in order to reach the speed set in the training plan, then it is inevitable for your nose and mouth to participate in breathing together.
In any case, we should clarify our training purpose and carry out targeted breathing training under the guidance of professionals as far as possible, so as to make us run healthier and healthier.
When we talk about running ability, many people think that pace is a measure, but experienced running gods pay more attention to heart rate.
But how to control the heart rate well? A running friend of savage sports, the great God, told Xiaobian a “coup”: only breathe through the nose during the whole running and stick to it for a long time.
In addition, there are pathological reasons and external environment reasons, such as influenza, high temperature and humidity It can also cause panting.
At this time, the mouth and nose participate in breathing together to increase the intake of oxygen and the discharge of carbon dioxide, which is a naturally occurring process.
Therefore, whether to use the mouth or nose for running breathing actually depends on the body’s demand for oxygen, and there is no absolute unified standard.
Of course, this distance varies according to individual physical fitness.
At this time, we breathe smoothly and don’t feel suffocated; After running for a period of time or increasing the running speed, the body’s demand for oxygen intake increases, which is used to maintain the continuous energy supply of the body.
On the contrary, when running Xiaobai breathes with his mouth at the beginning of a few hundred meters (when the body is still moving and the heart rate is low, breathe with a mouth suitable for a higher heart rate), it will disrupt the breathing rhythm.
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For example, when the pace is faster and faster and exceeds the body load at a certain time, the runner may run and collapse.
Nose breathing is a kind of deep breathing, and regular deep breathing is convenient for us to control the running rhythm, so as to control the heart rate and increase the oxygen intake during running.
It is difficult to meet the body’s demand for oxygen only by inhaling through the nose.
If we find the reason, we can suit the remedy to the case and find a targeted solution.
Heart rate is the measure of running ability.
Why do I become a dog when I run a little longer? Why am I out of breath when I don’t run fast and accelerate? Why are you out of breath when you are fast, steep or nervous? Why is the running level good? Sometimes, slow running will also have shortness of breath, and medium speed running will also be very asthmatic? The wheezing of these running makes me excited and frustrated; It also makes me doubt myself and frustrate my confidence.
It is impossible to practice nose breathing overnight, but we should stick to it for a long time.
Long term runners know that breathing through the nose helps control the heart rate during running.
Such exercises can also be carried out regularly and rhythmically in normal walking, such as taking three steps and one breath, three steps and one breath, or three steps and one breath, two steps and one breath, etc.
Why are you out of breath when running? The current running intensity and ability do not match • too fast speed • high energy consumption running mode or excessive running posture movements • insufficient aerobic capacity, breathing mode needs to be adjusted • breathing with mouth • breathing with nose only when the intensity is high • breathing rhythm has problems.
Of course, changing from mouth breathing to nose breathing at the beginning will be very uncomfortable.
Today, Xiaobian will take you to see how to breathe when running.