The breathing regulation of human body during running will be significantly affected by running speed.

Especially with the increase of running speed, the dead space will also increase significantly.

Only the way of breathing during exercise is the physiological reaction of exercise that can be controlled by consciousness.

However, there is a certain limit to the acceleration of respiratory rate.

running waist packs

In fact, the speed of running is directly proportional to the amount of respiratory exchange.

With the increase of running distance and intensity, the oxygen demand increases.

Therefore, although the breathing volume per time during quiet rest is about 500ml, the air volume actually entering the lungs for gas exchange is only 350ml.

When running, the oxygen demand of the human body increases with the increase of running speed.

Therefore, properly understanding the correct concept of breathing during running is also a very helpful knowledge of exercise physiology.

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When the breathing rhythm adapts to the running rhythm and forms a habit, it can avoid shortness of breath, superficial and rhythm disorder, which is very beneficial to deepen the depth of breathing.

How can breathing through the mouth or nose increase the depth of breathing? It is the key point of breathing regulation during running.

When the human body runs at different speeds, the respiratory exchange volume per minute may vary by more than 10 times.

Although up to 1000 to 1200 ml of oxygen is inhaled into the body per minute, 70 kg adults use only about 300 ml of oxygen per minute.

When the inhaled air passes through these spaces, the air volume of the lower dead space will be retained and will not enter the lungs for gas exchange.

Factors affecting lung gas exchange volume the gas exchange of human lungs is affected by respiratory frequency (Times), respiratory depth (tidal volume) and the size of dead space.

To increase the amount of exhalation, exhale with your mouth, and consciously increase the amount and time of exhalation.

Although the oxygen exchange capacity of breathing (external breathing) is more than that of body tissue (internal breathing), for the respiratory and circulatory system, whether it is the gas exchange of lungs, heart rate, output per beat of heart, blood flow distribution of human body or venous reflux, it is not a physiological variable of human movement that can be controlled by consciousness.

Although two people run together at the same speed, their optimal breathing rhythm (depth and number) will also be different.

If calculated by the number of breaths per minute of 10 times, The real lung gas exchange during quiet rest of the human body is only 3500ml.

Therefore, it is necessary to increase the respiratory frequency or depth during running as the basis for increasing respiratory exchange volume during exercise? The explanation of this problem is related to the size of the dead cavity.

The human body can breathe up to 100 liters per minute during maximum exercise (about 20 times that of quiet time), but the human body’s maximum oxygen intake is only per minute.

When running, shortness of breath and suffocation are caused by insufficient exhalation and insufficient discharge of carbon dioxide, which occupy the alveoli and limit the inhalation of oxygen.

This phenomenon of increased respiratory exchange and decreased oxygen use seems to indicate that breathing is not the main limiting factor of human endurance exercise performance.

Basically, when the running speed is not very fast and the oxygen demand of the human body is not high, a more natural ventilation regulation can be obtained by inhaling through the nose and exhaling through the mouth.

When running, breathe through the nose and coordinate with the running rhythm, which can meet the oxygen requirements of the body.

When the human body is resting quietly, it breathes about 10 to 12 times per minute, and the amount of each breath (tidal volume) is about 500ml, that is, the respiratory exchange volume of the human body is about 5 to 6 liters per minute.

If the maximum is 60 times per minute, exhale and inhale once a second on average, which is bound to make the breathing shallow, reduce the ventilation volume, affect the inhalation of oxygen and the discharge of carbon dioxide, increase the concentration of carbon dioxide in the blood and reduce the concentration of oxygen.

Generally speaking, you can take one step and two steps of breathing and two steps of breathing, and pay attention to the rhythm of running according to your physical strength.

At this time, runners should increase the inspiratory depth of the nose and reduce the respiratory frequency as much as possible in order to obtain better lung gas exchange efficiency..

This principled statement that does not consider the size of respiratory exchange is a quite wrong concept of running respiratory regulation.

If it is adjusted only by the change of respiratory rate, the gas exchange efficiency of the lungs will not be improved, which is unfavorable to the increase of oxygen demand during running.

Although the speed of running pace will also change the number (frequency) of breathing, never think that a single breathing rhythm can fully represent the breathing regulation of running.

The main purpose of breathing is to provide the oxygen demand of the human body and eliminate the excess exhaust gas in the body.

The so-called dead space represents the gas channels (about 150ml) of the mouth, nose, throat, trachea and bronchus of the human body.

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In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth.

Increasing the depth of breathing (the amount of air inhaled each time) can significantly reduce the influence of dead space and achieve the purpose of increasing lung gas exchange.

Change to the breathing mode of mouth nose suction and mouth breathing.

2.

Running speed and respiratory exchange volume some people often put forward the concept of “two breaths and one breath”, “two breaths and two breaths” or other rhythm adjusted respiratory rate (Times) during running.

When inhaling and exhaling, be slow, thin and long, open your mouth slightly, exhale, and avoid large mouth, rapid breathing or panting.

When running, breathe in through the nose.

Generally, the most effective range is 35 ~ 40 times per minute.

At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the emergence of “poles” in running.