Question one: when running with mouth breathing or nasal breathing?
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 that the cold air which is breathed in by the mouth puncture the throat and trachea is apt to cause the upper respiratory tract infection, cough and even lead to a pain in the chest when 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. And to do high-intensity exercise, the oxygen through the nose only to be able to satisfy the person oxygen requirement 27-40 percent of personal oxygen requirement. When achieving the biggest movement 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.
The second question: how to grasp the breathing rhythm? Do not need to think more. Let the rhythm of breathing step the pace. The breath must be profound 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, the running speed can be very 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 smooth breathing rhythm adapts to the long-distance running for most people. 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, one requires a suck and call in every one step of high-frequency breathing.
To different weather, you will meet many occasions. You can use some more ways to control breathe rhythm. In cold winter, you may wear too much, wear less will make breathe easier. If it is running, you can wait until the rain stops, run in trees will have better effect.
Knowing to breathe correctly, running will be regarded as fresh air sport.
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Tags: breath ways, movement intensity, Running breath, running breath ways, two kinds Breathe, two steps proper breathing
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Source: http://www.shinearticles.com/sport-recreation/making-running-not-difficult-any-more/
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