How to breathe correctly during running

Learning the correct way to breathe on your running can help you easily improve your speed and durability while preventing rib pain during exercise. This article will tell you how to breathe correctly during running.

　　Method 1: Learn the correct way of breathing

　　1. Breathe in the abdominal cavity, rather than in the chest cavity. When breathing, you can feel the process of tightening the abdomen and thrusting the abdomen. If your belly does not move while breathing, it is very likely that you have not breathed deep enough.

　　2. Breathe deeply. This can ensure that you provide enough oxygen to your body, and it is also the best way to prevent muscle and lung fatigue. Moreover, deep breathing provides the right conditions for the oxygen circulation of the muscles, which can improve your endurance.

　　3. Open your mouth. Your mouth is much larger than the nasal cavity, which can allow you to take deep breaths better. Oxygen passes through your nose and mouth at the same time.

　　4. Find your own breathing pattern. Try to coordinate your breathing frequency and pace. For example, every time you lift your left foot, take a breath and exhale when you lift your right foot. This will allow you to maintain a stable breathing rate throughout the running process.

　　　Try different breathing patterns and find the one that suits you best. It depends on your running speed.

　　5. Use the "speaking experiment" to test whether your breathing meets the standards. You must be able to speak the complete sentence without breathing during running.

　　Method 2: Improve your lung function through long-term training

　　　1. Keep running or jogging. Like other physical activities, running can improve with continuous practice. The better you do in itchy fitness, the more effective you can breathe.

　　2. Do breathing training. Just like we exercise our muscles and heart through fitness, we must also improve its function by constantly training our lungs.

　　When sitting or lying, you can also train yourself to breathe deeply with your abdomen. Put your hands on your stomach to ensure that it rises and falls during each breath. Practice in sections, breathing for 8 beats per section. Repeat for 3-5 minutes.

　　Long-term swimming can also improve lung function. Because swimming is an exercise that emphasizes lung function.[5] Swimming can also help you learn to adjust your breathing frequency, because you must coordinate your breathing with the paddling movements.

　　3. Don’t smoke. Smoking will damage your lungs and make it difficult for you to take deep breaths during running.

　　Small tips 　　Ensure the body's moisture content during running.

　　Some stretching exercises need to be done before and after running to prevent injuries.

　　Running with a comfortable pace can prevent pain in the body and also allow you to maintain a suitable breathing state.