How to breathe only when long-distance race fitness

Long-distance running is a major activity, long duration of the campaign. Long-distance race, because the intense muscle activity, the need for more oxygen, the respiratory rate must be accelerated, in which case, if breathing is not the correct way to grasp, not to better promote the body's blood circulation and gas exchange, it will Premature fatigue, difficult to run a longer distance. In some cases, also cause inflammation of the respiratory, cough or sore throat.

In that case, how to breathe more conducive to fitness this? It is said that should nasal breathing, I can not breathe; It is said that not enough light to use nasal breathing, I had to use breathing, mouth and nose to do with it. Which of these two arguments have some truth, but look at what stage in the long-distance applications, depends on the speed of running speed.

In general, long-distance race in the beginning stage of the race or slow, especially in the winter or long-distance training run against the wind, it should use the nasal breathing. Because the nasal cavity is rich in blood vessels, can raise the temperature of the air through a number; nasal secretion of liquid, can be adopted to increase the humidity of the air; Bimao and nasal secretion of fluid, but also to block the removal of dust and bacteria, the respiratory tract A certain protective effect. I used to breathe, while more and more sucked into the air, but a large number of cold air into the trachea and throat, cause coughing, bronchitis, abdominal pain. I will use the breathing air directly inhaled the dust and bacteria in the body, it would easily lead to other diseases.

However, ran a certain distance or speed up Paosu, especially in long-distance race, the time of the ventilation unit volume than resting several times to increase the number of times, just to breathe the nose can not meet the needs of hard for me feel suffocated, Missing you must be coupled with the breathing.

And mouth and nose, it should be noted that I could not breathe too much, but I call inhalants, only the mouth to breath. I call is: micro-open mouth, light teeth, tongue rolled up, licking a little to live on the palate, let the air out from dental to. Breathing, and attention should be paid to achieve uniformity and rhythm. Shortness of breath to be effective, appropriate depth; to slow breathing Yunhe.

Respiratory and should step in close coordination to better meet the needs of the body of oxygen, running up and feel of natural light. With methods should be called a two-step, and then a two-step absorption; three-step or a call, and then a three-step smoking. Jia Supao the middle or end of the race for the sprint, the depth and breath rhythm, with the acceleration and deepening accordingly, to speed up.