Distance run how to breath better

Long distance running is an active volume, the duration of the campaign.

Distance run, because the violent muscle activity, you need to increase the oxygen, respiratory frequency must be greatly accelerated, in this case, if the breathing method have incorrectly, do not be in a better position to promote the exchange of gases and blood circulation, will prematurely fatigue, difficulty ran a long distance. Sometimes, it can cause respiratory irritation, sore throat or cough.

So, how to breath is more conducive to fitness?, it was said, should use nasal breathing, you cannot use breath; some say that the light is not enough with a nasal breathing, you have to do with the breath, and snout.

The two arguments have a certain sense, but to look at what stage in the run of the application, also run speed.

In General, at the beginning of the run or run very slowly, especially in winter training marathon or ran, you should use nasal breathing.

Because there is abundant in the nasal cavity vessels, could increase by some of the air temperature; nasal secretion liquid, can improve through air humidity; nose hair and the nasal secretion, and also can stop, clear the dust and bacteria, on the protection of the respiratory tract plays a role. Mouth breathing, although more breathe in more air, cold air mass into the trachea and throat, coughing, easily lead to bronchitis, abdominal pain. Mouth-breathing the air of dust and bacteria directly inhaled, it is also easy to cause other diseases.

However, in the run a certain distance or speed acceleration, especially in long distance competition, the unit of time of ventilation is increased several times and breathes out to dozens of times, use only the nose breathing does not meet your needs, suffocating feelings, they must be combined with the delicious and breathing.

Nose and mouth and, note that you cannot open your mouth to bre

athe, but should nasal suction breath only mouth to breath. Port call is mouth-open with their teeth, the tongue, soft, slightly tucked up palate for licked live air from between extrusion. Breathing, to achieve uniform and rhythm. Breath to short and powerful, with appropriate depth; breathe in slowly and evenly.

Breath should also work closely with and footwork, better meet the needs of the body's oxygen, Sprint will feel light nature.

Coordination method, should be a two step a breath, then two steps of a suction; or three step by step, repeatedly. Midway acceleration run or competition for Sprint, breathe deep and rhythm, but with the pace of increase, speed accordingly.

(Practice editing: riot Lee)