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Maintain Best Running with Right Breathe by Koly Alen
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Maintain Best Running with Right Breathe |
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Sports,Health
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Many people ask what the correct breath run is, because the body will suffer pain and unable to regulate the rhythm of jogging. The most important keys in the jogging is the suitable breathing. How breath is the right breath?
The first question: using the nose or the mouth to breathe in jogging?
When running in the low intensity, insist as far as possible with the nose inspiration and do not use the mouth to breath, particularly in cold weather. Because of with the mouth inspiration, the cold air straight thrust pharynx and larynx and the trachea, which is easy to cause the upper respiratory tract infection inflammation and the cough, even the chest pains while breathing, making running is difficult to maintain. With the nose inspiration, the nasal cavity warmed the air; the nose wool has blocked the germ, and then might avoid this. But doing the high strength movement, oxygen breathing through the nose can only meet 27-40 percent personal oxygen demand. When reaching the maximum intensity of 3/4, it is proposed to breathe with both the nose and the mouth. If only using the nose to breath, it will restrict oxygen uptake. Breathe through the mouth should notice to use the tongue resists the upper jaw which can stop to breathe too much cold air.
Question two: how to master the rhythm of breathing? Do not need to think more. It is good to let the breathing rhythm follow the pace. Breathe deep and rhythm slowly. It is better to breathe in abdomen with drumming in inspiration and abdomen curl in expiration. Along with the different movement intensity, the rhythm of breathing changes relevantly. Generally speaking, the warm up running after the break, running speed is slow, at that time, the breathing can adjust for three steps suck and attract or three steps suck along with two steps attract. When the speed increased into the medium movement intensity gradually, the breathing can be adjusted to two steps of a smoke and two steps with one call. This kind of breath rhythm is quite steady which suits most people to use in the long-distance race. As soon as the jogging speed amounts to for 10km/h, the oxygen demand of muscle will increase and the breath need to adjust to two steps attract and one steps suck or vice. But as to the speed of a final sprint in the medium distance running, the breath need in high frequency with one suck and attract every one step.
Sometimes the weather may not suitable for running and breathe will be some more difficult. You can use some more ways to control breathe rhythm. In cold winter, you may wear too much, wear less will make breathe easier. To some rain days, you can run in the forest, it is more fresh and running can be pleasant experience.
After learning the correct breath, running will be regarded as fresh air sport. To achieve better running performance, you can visit Nike Free Australia, the best shoes offer in Australia. Shoes are good quality and at discount price!
Related Articles -
Running breath, running breath ways, breath ways, two steps proper breathing, two kinds Breathe, movement intensity,
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