Long-distance running is a sport that requires both physical strength and skills, and the correctness of the breathing method directly affects the runner’s performance and endurance.
Many runners often feel “tired as a dog” during the running process. This is because they do not conduct special breathing training, resulting in insufficient oxygen supply and disordered breathing.
Whether you are a long-distance running beginner or an experienced runner, mastering scientific breathing methods can help you get twice the result with half the effort in long-distance running.
Today, we will help you find the most suitable long-distance running breathing method through breathing training techniques at different levels.
The importance of the diaphragm
The diaphragm plays a key role in long-distance running. It helps the lungs expand and provide the body with enough oxygen. Understanding the working mechanism of the diaphragm and its impact on breathing efficiency is the first step to improve long-distance running performance.
The diaphragm is a thin muscle located at the bottom of the chest cavity. When we inhale, the diaphragm contracts and moves downward, which increases the space inside the chest cavity, allowing the lungs to expand and inhale more oxygen.
When we exhale, the diaphragm relaxes and moves upward to help the lungs expel waste gas. This rhythmic contraction and relaxation process not only increases oxygen uptake, but also helps runners maintain a stable breathing rhythm.
Breathing skills for beginner runners
For beginner runners, breathing skills are the key to improving running experience and efficiency. It is recommended that beginner runners slow down and use abdominal breathing when running. This breathing method can increase the maximum oxygen uptake, thereby improving the body’s oxygen supply efficiency.
The key to abdominal breathing is to allow the diaphragm to participate more fully in the work. Through deep breathing, try to inhale air into the abdomen, not just the chest. This not only increases the amount of air inhaled, but also promotes the expansion of the lungs and improves the utilization rate of oxygen.
At the same time, this method can help runners relax their body and mind, stay calm, and avoid tension caused by shortness of breath.
For beginner runners, mastering the correct breathing skills can not only improve the effect of running, but also bring a more pleasant running experience. By consciously practicing abdominal breathing and nasal inhalation and mouth exhalation techniques, runners can gradually adapt to and optimize their breathing patterns.
Breathing rhythm of intermediate runners
As a runner who already has a certain running foundation, it is particularly important to control the breathing rhythm. Finding and mastering the breathing rhythm that suits you can effectively improve running efficiency and performance, and can also help runners maintain physical fitness and concentration during long-term exercise.
A common and effective breathing rhythm is the 2:2 pattern, that is, inhale every two steps and exhale every two steps. This breathing rhythm can not only maintain the regularity of breathing, but also help runners maintain a stable running rhythm while ensuring oxygen supply.
The 2:2 breathing pattern can disperse the pressure generated during running, reduce fatigue, and reduce the energy waste caused by irregular breathing. Runners can adapt to and strengthen this breathing pattern through multiple attempts during training, and eventually form a natural breathing rhythm.
When runners are training or competing at different intensities, they can also flexibly adjust the breathing ratio according to their own needs and find the breathing method that best suits the current state. Mastering a suitable breathing rhythm is an important step from intermediate runners to advanced runners, and it requires continuous practice and adjustment in daily training.
Breathing training for advanced runners
For advanced runners, breathing training is an important part of improving athletic performance. By practicing counting, you can precisely control your breathing rhythm and ensure a stable oxygen supply at different speeds and intensities.
The specific method is to count 1 to 2 silently when inhaling and 1 to 2 silently when exhaling. Through such rhythm training, your breathing and pace are in harmony. This not only provides sufficient oxygen supply, but also stabilizes your heart rate and reduces fatigue.
Respiratory muscle training is not limited to counting, among which diaphragm training is the most important. Advanced runners can improve the strength and elasticity of the diaphragm through diaphragmatic breathing exercises. Specific methods include taking a deep breath until the abdomen expands, and then slowly exhaling to fully exercise the diaphragm.
In addition, you can also use abdominal breathing equipment or professional coaches to strengthen your training. This not only increases lung capacity, but also improves overall breathing efficiency.
It is worth noting that all breathing training should be done step by step to avoid rushing for results. Regular breathing training not only performs well when running, but also helps with respiratory health in daily life.
Through scientific and effective breathing training, advanced runners can always maintain their best condition in competitions and training.
No matter what stage you are in, calm and planned training is the key to success. Develop a training plan that suits you, evaluate your progress regularly and make adjustments. Through systematic training, you will find that your breathing in long-distance running is more natural and efficient, and finally achieve the goal of not getting tired in long-distance running.
Scientific breathing method is an important part of improving long-distance running performance. Through breathing technique training for beginners, intermediate and advanced runners, I believe that every runner can find the breathing method that suits him best. On the road of long-distance running, you will no longer be troubled by breathing problems and can easily enjoy every kilometer of running time.
