Do you really know how to breathe? You must think that if I ask this question, who can’t breathe?! But in fact, many runners, especially novices, are not very good at breathing

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So what is efficient breathing? Compared with shallow breathing, the deep “abdominal breathing” of abdomen and diaphragm can make the exhaust active

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We call this kind of inefficient breathing “shallow breathing”

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David Roth of the University of California Medical Center in the United States also said, “the deeper the breath, the more lobes of the lungs trigger the effect, and the better the efficiency of the alveolar exchange of oxygen and carbon dioxide, and the better your muscles will be So you can get enough energy to keep moving

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The muscles need a continuous supply of oxygen in order to keep moving

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Once the intensity of exercise increases, it is easy to twitch and cause side abdominal pain

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As a result, when you inhale again, the amount of oxygen inhaled is also limited

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Most people will blame cardiopulmonary training and lack of muscle strength for wheezing and climbing

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As for the side abdominal pain of some runners, this is not only caused by the overload of exercise, but also related to the untrained deep muscles near the diaphragm, resulting in the poor ability of diaphragm contraction

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Take a little breath, put your hands in front of your chest and abdomen, then slowly and deeply, gradually fold up your stomach and exhale from your mouth

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If you have grasped the technique of abdominal breathing, the hand on your abdomen will move with the air in and the abdomen swelling, and the hand on your chest will float slightly or remain still

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You will feel that the tension of the diaphragm gradually increases and the contraction decreases, and the air will be introduced from the abdomen and gradually fill the whole abdomen and chest

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You may have the experience that as long as the speed of running is fast, the slope is steep, or the race is tense, you will feel out of breath gradually

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If you have never tried abdominal breathing, you can start to practice according to the following steps: 1

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Maybe they don’t use efficient breathing methods

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But have you ever thought that these conditions are closely related to breathing skills? If you are used to chest breathing, when you exhale, most of the air in your lungs is passively discharged, which is often not completely discharged

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If you take the diaphragm as the starting point of breathing, you can introduce air into the abdomen, increase the volume of air into the body, and also increase the space of the abdominal cavity, the function of the chest The volt will also be smaller, leading oxygen to the deep lungs

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Abdominal breathing is a skill that can be practiced at any time

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It seems that you need to carry a gas cylinder to have enough oxygen to breathe with you But comes is gradually heavy legs, stoops, even has the irritating side abdominal pain, has to reduce the speed, does not want to slow down

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Let the abdomen expand slowly with the air inhalation

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All these will be the benefits brought by the “invisible power” of abdominal breathing..

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If it doesn’t go very smoothly, re-examine whether your upper body is upright, and whether your inspiration and exhalation are slow and deep

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Exhale the air thoroughly as far as possible, and then inhale slowly from the nose

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Bending and hunching will compress the chest and abdominal cavity, so that the inspiratory capacity will be reduced, and the compressed diaphragm and core muscles will also be difficult to trigger

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This may be one of the reasons

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Dr

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Repeat steps 2 and 3 for several times to experience the feeling of active exhaust and relaxing inhalation, and feel the movement of chest and abdomen

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Brunel University in the UK has conducted a study on the relationship between the respiratory muscles and the leg muscles of marathon runners, and found that the harder the breath, the greater the burden on the legs

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To do abdominal breathing well, you must first have a good standing posture

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You will feel the diaphragm naturally relax and rise, expelling the air from your abdomen and chest

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At the same time, this way of breathing with deep muscles can also help you focus more on the core muscles, so that your running posture and movements are not easy to lose shape due to the increase of intensity or distance

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It may be hard to imagine, but the diaphragm and intercostal muscles actually bear up to 80% of the respiratory function

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At the beginning, you may not be used to such deep muscle operation, but please try to imagine and use this breathing mode all day long, and start from a slower and easier running, so that the rhythm of abdominal breathing matches with the running speed, until you can use abdominal breathing freely, and then gradually increase the running speed, so as to improve your running speed quickly You will find that the degree of effort at the same speed is reduced, the endurance of long-distance running is improved, and the rhythm of running at the beginning is not as fast as before, and it is more relaxed

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From the above figure, we can see that our diaphragm and ribs will make the chest expand (inhale) or shrink (exhale)

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You might as well jump and turn your shoulders to let your shoulders hang naturally on both sides of your body

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Put your mind on your abdomen, start from your abdomen, and guide your mouth and nose to expel and inhale air

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On the one hand, it can more thoroughly discharge the metabolized carbon dioxide; on the other hand, it can also increase the capacity of inhalation, so that the inhaled oxygen can penetrate into the alveoli and improve the efficiency of blood oxygen exchange

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Try to open your feet as wide as your shoulders, straighten your upper body, and imagine your spine gradually lengthening From the top of the head to the sky, many people’s shoulders are easy to be tense

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If you do well, the hand on the abdomen will be concave with the abdomen, while the hand in front of the chest will only press in slightly, or even not change at all

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The oxygen inhaled is not enough, and the muscles have no energy, so they have to reduce the work efficiency, and you have to run harder and harder

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At the same time, pay attention to the abdomen

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