400 meter running and breathing skills

When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.

Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing. Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.

The main purpose of breathing is to provide the oxygen demand of the human body and eliminate the excess waste gas in the body. When the human body is resting quietly, it breathes about 10 to 12 times per minute, and the amount of each breath (tidal volume) is about 500ml, that is, when the human body is resting quietly, it breathes about 5 to 6 liters per minute. Although the amount of oxygen inhaled in the body is as high as 1000 to 1200ml per minute, 70 kg adults only use about 300ml of oxygen per minute. The air exchange capacity of human body during maximum exercise can reach 100 liter per minute (about 20 times that at rest), but the maximum oxygen intake of human body is only 3000ml per minute. This phenomenon that the exchange capacity of breathing increases and the utilization rate of oxygen decreases seems to indicate that breathing is not the main limiting factor of human endurance sports performance.

Although the oxygen exchange capacity of respiration (external respiration) is greater than that of body tissue (internal respiration), for respiratory and circulatory system, whether it is gas exchange in lungs, heart rate, cardiac stroke output, blood flow distribution of human body or venous reflux, etc. It is not a physiological variable that human motion can be controlled by consciousness.

Only the way of breathing during exercise is the exercise physiological response that can be controlled by consciousness. Therefore, it is quite helpful to understand the correct concept of breathing during running.

Extended data

Running is defined as land animals moving with their feet. It is defined as a step in sports, and both feet will not land at the same time. It can also be aerobic exercise or anaerobic exercise.

Go ahead at full speed, run forward according to the prescribed posture, and then run away.

Running is a convenient way of daily physical exercise and an effective way of aerobic breathing.

You will be very tired after running. Remember never to drink water immediately, and don't squat or lie down. You should do relaxation exercises to reduce fatigue.

References:

Baidu encyclopedia-running