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When you just started running, have you ever experienced such a situation: you haven't run a few kilometers, and you feel that you still have strength, but you just can't breathe. As long as your running speed suddenly becomes faster and the slope is steeper, you will immediately feel breathless.

At this time, most people will blame cardiopulmonary training and lack of muscle strength for the reasons of easy panting and weak climbing when running. In fact, many people can't run for a long time, not because of insufficient cardiorespiratory endurance, but because they can't keep up with their breathing.

The connection between breathing and running

The size of the running intensity is directly proportional to the amount of oxygen consumed. If you run fast, your breathing rate will be faster, and your breathing intensity will increase. The amount of air passing through your lungs per minute will increase from 6-8L per minute at rest to 80-150L, which is 10-12 times higher than that at rest .

In addition, during moderate-intensity exercise, such as jogging and swimming, the increase in the amount of air ingested by the body is mainly through the increase in breathing depth; while in strenuous exercise, such as sprinting and boxing, the increase in the amount of air ingested by the body is mainly through breathing. increase in frequency.

So if you want to adjust your breathing to match your pace, and at the same time want to efficiently take in enough oxygen, you need to breathe deeply and slowly, so as to achieve the purpose of breathing regulation.

What is the difficulty in breathing?

1. Low aerobic capacity

If you're new to running, chances are you'll have trouble breathing. This is because your muscles can't take in as much oxygen to sustain physical exertion. The best way to improve your aerobic capacity is to go for a long jog. Including long distance jogging in your training plan can make the muscles keep up with their own oxygen demand.

2. Shallow breathing

If you're breathing through the top half of your lungs, you're unlikely to get enough oxygen. A person's oxygen exchange area is mainly in the lower half of the lungs, so even if you take a big breath, if you only inhale air into the upper part of the lungs, there will not be enough oxygen in your blood.

The way to improve this situation is to breathe deeply, drawing air into the lower half of the lungs. If you're short of breath, it's not because you're not breathing in enough air, it's because you're not breathing out enough. It is very important to completely exhale the useless air at the bottom of the lungs so that you can breathe in a lot of fresh oxygen.

3. Muscle tension

If your muscles are too tense, you're bound to breathe heavily, because tense muscles make it harder for your lungs to squeeze oxygenated blood into your muscle cells. Wanting to improve this situation is actually very simple, as long as you relax.

Relaxing is the most helpful way to breathe. It is to learn to relax yourself while running. After you relax, everything will become easier. As you run more efficiently, you need less oxygen and breathe more naturally.