When the human body is at rest, it breathes about 10 to 12 times per minute, and the volume 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 at rest.

The breathing method of mouth and nose inhalation and exhalation should be adopted.

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

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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.

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

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running shin sleeves

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

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

When running, it uses nose breathing and coordinates with the running rhythm, which can meet the oxygen requirements 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.

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

Therefore, should we increase the respiratory frequency or depth during running as the basis for increasing respiratory exchange capacity during exercise? The explanation of this problem is related to the size of the dead space.

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

When a person is running, the amount of oxygen required by the human body increases with the increase of running speed.

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

how can oral or nasal breathing increase the depth of breathing? It is the key point of breath regulation during running.

If calculated by 10 breaths per minute, The real lung gas exchange during quiet rest is only 3500ml.

running speed and respiratory exchange capacity 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.

Therefore, although the amount of each breath during quiet rest is about 500ml, the amount of air actually entering the lungs for gas exchange is only 350ml.

If the maximum is 60 times per minute, exhale and inhale once a second on average, which is bound to make breathing shallow, reduce the air exchange 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.

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

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

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

When running is short of breath and feeling choked, it is due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupy the alveoli and restrict the inhalation of oxygen.

When inhaling and exhaling, it should be slow, thin and long, and the mouth should be slightly open to exhale.

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

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

It is forbidden to breathe quickly or breathe heavily.

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

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

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

When running, consciously coordinate the pace rhythm of both feet with the breathing rhythm.

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

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

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

This phenomenon that the respiratory exchange capacity increases and the oxygen utilization rate decreases seems to indicate that respiration is not the main limiting factor of human endurance performance.

Although the speed of running pace will also change the number (frequency) of breathing, it is absolutely necessary not to think that a single breathing rhythm can fully represent the respiratory regulation of running.

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

Breathe in through your nose while running.

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.

Pay attention to the even breathing rhythm.

The ventilation capacity of the human body during maximum exercise can reach 100 liters per minute (about 20 times of that at rest), but the maximum oxygen intake of the human body is only 3000ml per minute.

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

Generally speaking, according to your physical condition and the change of running speed, you can take the method of two-step one breath, two-step one breath or three-step one breath, three-step one breath.

At this time, the runner 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..