Hello! I have practiced middle and long-distance running for several years, and now I am also learning physical education. Analyzing the effect of training on endurance quality, of course, the effect of running will be more obvious, but running is very simple, and if it is combined with skipping, the effect will be better.

By the way, the main methods I used to practice endurance were 1. Running 12,000 (30 laps on a 400-meter playground, running at a constant speed before accelerating for the last lap, and relaxing all the muscles after running) 2 , 400 meters * 20 laps of variable speed running on straight, fast and slow curves\10 laps on straight, slow and fast curves 3,400*6

4, 5 groups of rope skipping, 3 minutes each, 1 and a half minutes between each group.

Endurance quality refers to the human body's ability to overcome fatigue during long periods of work or exercise. It is also an important symbol that reflects the level of human health or physical strength. Mainly includes developing aerobic endurance and anaerobic endurance.

Aerobic endurance: Aerobic endurance refers to the ability to work with aerobic energy for a long time. Use long-distance running, long-distance swimming and other methods. The load intensity is 75%-85% of the maximum load intensity, and the heart rate is 140-170 beats/min. The time is at least 5 minutes, usually more than 15 minutes.

Anaerobic endurance: The ability to supply energy for muscle contraction for a long time under hypoxic conditions. It is often performed using repetitive movements of short duration, maximum exertion and short rest. About 1 minute, continuous strenuous exercise, such as fast interval running, repeated running, 400M running, confrontational ball games, etc.

Skipping rope

Skipping rope is a very effective aerobic exercise. In addition to the general benefits of exercise, it also has many unique advantages. Jumping rope consumes 400 calories every half hour. It is a bodybuilding exercise that is of great help to various organs such as the cardiopulmonary system, coordination, posture, weight loss, etc. Women have an advantage.

[Edit this paragraph] Advantages of rope skipping

1. Simple and easy to do

There are many types of rope skipping, which can be simple or complex. They can be done at any time and can be learned as soon as they are learned. Yes, it is especially suitable as a fitness exercise in seasons with lower temperatures, and is especially suitable for women. In terms of the amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dance for 20 minutes. It can be said to be an aerobic exercise that consumes less time and consumes more energy.

2. Exercise a variety of organs

According to research by domestic and foreign experts, skipping has a good promotion effect on heart function. It can allow the blood to obtain more oxygen and improve cardiovascular function. The system remains strong and healthy. The weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate excess fat on the buttocks and thighs, keep your body toned, make movements agile, and stabilize the body's center of gravity.

Skipping rope can enhance the functions of the human body’s cardiovascular, respiratory and nervous systems. Rope skipping can promote the development of human organs, benefit physical and mental health, strengthen the body, develop intelligence, enrich life, and improve overall quality. The whole body movement during rope skipping and the stimulation of thumb acupuncture points by holding the rope will greatly enhance the vitality of brain cells and improve thinking and imagination. Therefore, skipping rope is also the best choice for brain strengthening.

In view of the unique health-care effect of skipping on women, French fitness expert Mock designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you can only jump in place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can perform "series jumps" every day, such as jumping for 3 minutes each time. *** 5 times, until one jump lasts for half an hour. Jumping for half an hour at a time is equivalent to 90 minutes of jogging. It is a standard aerobic fitness exercise.

Running

The action of running

Running is mainly used to travel quickly.

Action essentials: When you hear the "Run" command, quickly make fists with both hands (curl your four fingers, put your thumb on the first joint of the index finger and the second joint of the middle finger), raise it to your waist, about the same height as The belt is at the same height, the center of the fist is facing inward, and the elbows are slightly turned inwards. After hearing the "walk" command, the upper body leans forward slightly and the legs slightly bend. At the same time, the left foot uses the kicking force of the right foot to jump out about 85 cm. The front foot touches the ground first, the body's center of gravity moves forward, and the right foot Follow this method; keep your upper body upright, and swing your arms back and forth naturally. When swinging your arms forward, your upper arms are slightly straight, your elbows are close to your waist, your forearms are slightly flat, and they are slightly closed inward. The insides of your two fists are distanced from the buttons of your clothes. The line is about 5 cm; when swinging the arms backward, the fist is close to the waist. The traveling speed is 170-180 steps per minute.

When you hear the command "Stand still", run two more steps, then take a big step forward with your left foot (put your fists at your waist and stop swinging) and touch the ground, bring your right foot closer to your left foot, and at the same time put your hands Put it down and establish a straight posture.

The first step of running must be to jump out and land on the soles of your feet. During the entire running process, the soles of your feet must not be on the ground; when standing, you must pay attention to the consistency of leaning on your legs and placing your arms.

Running is a science, and the most scientific exercise method can achieve the best results.

Strength

As we age, our physical strength and My mental endurance has dropped to the edge of a cliff. A decrease in muscle protein is a typical condition that occurs with age. In older adults, falls and fractures are common due to reduced muscle strength and extreme frailty. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.

No matter what age runners are, few make the effort to exercise muscles other than their legs. However, regularly arranging a series of simple upper body strength exercises in daily training will effectively improve the trainer's running ability. The goal is to improve shoulder and arm strength and endurance, as well as abdominal and back muscle strength. By using their arms properly, runners can improve their performance by nearly 12%. The average runner who doesn't know how to use his arms is unlucky. The longer the distance he runs, the more tired his arms become. The arms are effective in maintaining stride because they act like a metronome to rhythmically drive the rhythm of the legs.

Increase upper arm strength through simple push-ups. Don't do push-ups too fast, and pay attention to the width of your arms to strengthen your back, shoulders, and arms, all of which will play an important role in the final stages of a long run. Don't do too much at once, just start with 4 to 5 reps, and then gradually increase the reps as your strength increases. The great thing about doing push-ups is that you use your own body weight to provide resistance without investing in any equipment.

Another important muscle when running is the abdominal muscles. A weak and flabby abdomen is the reason why your stride length decreases, your chest shrinks, and the total amount of air transported to your abdomen decreases during long-distance running training and the final stage of a race. In addition, due to poor abdominal muscle strength, it may cause trouble to the waist muscles opposite to the abdomen. The solution is to do sit-ups in a planned and regular manner. This exercise exercises the back, waist, and abdominal muscles. Integrating upper body strength into your daily running routine is as simple as doing it as you would a clean-up exercise after your daily run. Start with 10 sit-ups, 5 push-ups and 20 dips, then increase to 12 sit-ups, 6 push-ups and 24 dips after two weeks.

Strengthen your running strength as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run on hills. A regular mountain running program will do wonders for your daily running, and even more so for your race performance. Mountain running can enhance the runner's thigh strength, enhance leg coordination, and enhance brain coordination. More effective for older runners. Survey results at Stanford University showed that the bone density of older adults who ran hills was much greater than those who did not participate in training and participated in lack of stimulation training.

You can start slowly when training for mountain running. First, you don’t have to run steep hills when training for mountain running. If you run up a steep hill, the only thing you do is climb the hill. The ideal mountain run should be a quarter mile long and the slope of the mountain should not be too steep, so that you can exercise the kicking strength of your legs without over-straining your muscles. Secondly, try to run uphill as much as possible. Because when you run downhill, the impact force of the ground on your feet, ankles, knees and legs increases (about 4 to 5 times your body weight). When you run uphill, the impact force will be much smaller, which is more conducive to strengthening the thigh and stretching the Achilles tendon. Reduce your stride length when running downhill.

Based on the results of other series of mountain running, run once in the first week and twice in the second week. 8 to 10 weeks before you plan to race, effectively integrate hill running into your weekly high-intensity training. Repeat 1 to 2 times a week to make hill running a moderate proportion of your daily, regular, moderate-intensity training.

Speed

For a runner, there are many ways to train for speed: go to the track and field and repeatedly perform various short distance runs; play speed games; Run up and down quickly; participate in competitions, etc. Speed ??training is possible for everyone, but it is more effective for the elderly because it maintains the good biomechanical structure of the human body while maintaining gait, both of which will gradually disappear with age. Many adults who have never run think that they just adapt to jogging at a pace of 10 minutes per mile day after day, regardless of the intensity and speed of running. This is incorrect.

There are three ways to increase speed:

⒈Increase cadence

⒉Increase stride length

⒊Increase cadence Also increase the stride length

The first method is more preferable than the second method. Increasing the stride length will cause the stride length to be too large, which will in turn cause some biomechanical problems and sports injuries.

Speed ??training, especially in track and field, should be a gradual (painless) increase in cadence and stride length. The important thing is to improve gradually. Speed ??training on the track is important for developing a feel for speed while also providing an opportunity to improve running form.

What is the best and simplest training method on the track and field?

Rest

Among the 4 elements of running, many runners have laid a good foundation in training endurance. Some runners coordinate speed and endurance quite well. However, few runners take this important part of rest seriously. There is enough evidence to prove that rest is the most important factor among the 4 basic elements. Running brings us many benefits, and these benefits are all obtained at a cost. In running, this price is the repeated process of constant destruction and reorganization of muscle tissue in the body. Running endlessly will eventually lead to muscle damage, and in running we think of damage and overuse as synonymous. And muscle tissue becomes stronger than before after resting.

In order for us to stay healthy, injury-free, and run better, we need to follow some basic principles when running.

1. Run a few fewer days a week.

2. Replace 1 or 2 days of running with some low-intensity training each week. Such as aerobic, sweaty training on a power bike.

3. Incorporate some walking activities into your training

4. There should be fewer races.

5. When you have no competition tasks and are preparing to maintain your physical fitness, you should try to reduce the amount of exercise as much as possible to maintain performance and insist on reducing the amount of training.

6. Perform deep tissue massage in a planned manner.

7. Apply the same theory to your daily life. We should learn the art of rest and relaxation as much as we learn to work. This art is worth pursuing. By learning to rest and relax creatively, our bodies and minds can recover and become stronger.

When a person is running, the amount of oxygen required by the human body increases as the running speed increases. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. However, there is a certain limit to the acceleration of respiratory rate. Generally, the most effective range is 35 to 40 times per minute. For example, if it reaches up to 60 times per minute, one exhale and inhale on average every second, which will inevitably make breathing shallower, reduce ventilation, affect the inhalation of oxygen and the discharge of carbon dioxide, and increase the concentration of carbon dioxide in the blood. , the oxygen concentration decreases.

Pay attention to the even breathing rhythm. When running, consciously coordinate the pace of your feet with the rhythm of your breathing. Generally speaking, according to your physical condition and changes in running speed, you can take two steps to inhale, two steps to exhale, or three steps to inhale, and three steps to exhale. method. When the breathing rhythm is adapted to the running rhythm and becomes a habit, it can avoid rapid and superficial breathing and rhythm disorder, which is extremely beneficial to deepening the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the occurrence of "extreme points" during running.

Inhale through your nose when running. Breathing through the nose when running and in coordination with the running rhythm can meet the oxygen requirements of the body. As the running distance and intensity increase, the oxygen demand increases. Switch to the breathing method of inhaling and exhaling through the mouth and nose. When inhaling and exhaling, be slow, thin, and long. Exhale with your mouth slightly open. Avoid breathing quickly with a big mouth. Or gasping for air. When you feel short of breath or unable to hold your breath while running, it is due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies the alveoli and limits the inhalation of oxygen. If you want to increase the amount of exhalation, exhale through your mouth and consciously increase the amount and time of exhalation.

The main purpose of breathing is to provide the body's oxygen needs and eliminate excess waste gas from the body. When the human body is at rest, it breathes about 10 to 12 times per minute, and the volume of each breath (tidal volume) is about 500ml. In other words,

when the human body is at rest, every breath The respiratory exchange volume per minute is about 5 to 6 liters. Although the body absorbs more than 1000 to 1200ml of oxygen per minute, a 70kg adult uses only about 300ml of oxygen per minute. The human body's maximum ventilation volume during vigorous exercise can reach 100 liters per minute (about 20 times that at rest), but the human body's maximum oxygen uptake (maximal oxygen uptake) Then it is only 3000ml per minute. This phenomenon of increased respiratory exchange volume and decreased oxygen usage seems to indicate that breathing is not the main limiting factor in human endurance exercise performance.

Although the oxygen exchange volume of breathing (external respiration) is greater than the oxygen exchange volume of body tissues (internal respiration),

For the respiratory and circulatory system, whether it is Lung gas exchange, heart rate, heart output per beat, human blood flow distribution or venous return, etc., are not physiological variables of human movement that can be controlled by consciousness.

Only the breathing method during exercise is the physiological reaction of exercise that can be controlled by consciousness. Therefore, a proper understanding of

the concept of correct breathing during running is also very helpful. Physiological knowledge. < /p>

The concept of respiratory rate (number of times). This kind of principled statement that does not consider the size of respiratory exchange volume is quite wrong

The concept of running breathing regulation. In fact, the speed of running is directly proportional to the amount of respiratory exchange. When the human body runs at different speeds

, the amount of respiratory exchange per minute may vary by more than 10 times. Although the speed of the running pace will also

change the number of breaths (frequency), However, never think that a single breathing rhythm can completely represent the breathing regulation of running. The human body's breathing regulation during running will be significantly affected by the running speed. Even if two people run together at the same speed, the optimal breathing rhythm (depth and frequency) of the two people will be different.

2. Factors affecting the amount of gas exchange in the lungs

The gas exchange in the human lungs is affected by respiratory frequency (number of times), respiratory depth (tidal volume) and dead space size

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Influence, therefore, should we increase the frequency or depth of breathing when running as a basis for increasing respiratory exchange volume during exercise

? The explanation for this problem has to do with dead space size.

The so-called dead space represents the gas passages (about 150ml) in the human body such as the mouth, nose, throat, trachea and bronchi. When

the inhaled air passes through these spaces, the dead space will be retained A large amount of air does not enter the lungs for gas exchange. Therefore, although the volume of each breath during quiet rest is about 500ml, the gas actually enters the lungs for gas exchange. The amount of air exchanged is only 350ml. If calculated based on the number of breaths of 10 times per minute, the real lung gas exchange during the human body's quiet rest is only 3500ml. Increasing the depth of breathing (the amount of air inhaled each time) can significantly reduce the impact of dead space and achieve the purpose of increasing the amount of gas exchange in the lungs. Especially as the running speed

increases, the dead space will also increase significantly. If it is adjusted only by changes in breathing frequency, the gas exchange efficiency of the lungs

will not be It will increase, which is not conducive to the increased oxygen demand during running.

3. Breathe through the mouth or nose

How to increase the depth of breathing? It is the focus of breathing adjustment for running. Basically, when the running speed is not very fast and the human body's oxygen demand is not high, you can get better results by inhaling through the nose and exhaling through the mouth. Natural ventilation regulation. At this time, runners should increase the inhalation depth of the nose as much as possible and reduce the frequency of breathing in order to obtain better lung gas exchange efficiency. When the running speed increases, the depth of inhalation can

increase further, and the breathing frequency will gradually increase. If the rhythm of inhaling through the nose cannot achieve gas exchange in the lungs

(feeling that you have to use your mouth to help inhale), it means that the running speed is too fast. At this time, slowing down the running speed is obviously more important than adjusting the breathing depth or frequency (breathing A sudden increase in exchange volume represents an increase in oxygen metabolism).

4. Chest or abdominal breathing

Lifting the ribs and sternum to expand the chest cavity and allowing air to enter the lungs is called chest breathing

< p>. The ribs and sternum do not move, and the diaphragm contracts downwards to cause the chest cavity to expand (the abdomen protrudes), allowing air to enter the lungs. This breathing method is called abdominal breathing. In fact, abdominal breathing is the so-called breathing adjustment method of "qi entering the Dantian (lower abdomen

)", and it is also an effective means to increase the depth of breathing. Adopting abdominal breathing

to adjust when running can significantly improve the gas exchange efficiency of the lungs.

Preparatory activities to be done before running

The internal organs and limbs of the human body need an adaptation process from a relatively static state to more intense activities. Therefore, people also need to do some preparation before running. Make appropriate preparatory activities so that the body's physiological functions can work harmoniously while moving. If you do not do preparatory activities before running, sprains of joint ligaments and tendons often occur during long-distance running. It is more likely to occur especially if you are doing intense running as soon as you get up. Before running, you can generally do the following preparatory activities:

(1) Stand with your hands on your hips and alternately move your ankle joints;

(2) Half-squat, hold your knees with both hands to move your knee joints. ;

(3) Lift your legs alternately to move your hip joints;

(4) Turn your waist with your hands on your hips to move your waist;

(5) Support with one hand, kick your legs back and forth, and move your hip and knee joints in sequence;

(6) Lunge your legs forward and backward; press your legs left and right to stretch the leg ligaments;

(7) Upper Flexing the body forward and backward and slight movements of the upper limbs, etc.

Only correct posture can make you run fast, efficiently and less easily injured. One of the keys to burning fat is to run at an intensity close to your anaerobic limit (anaerobic threshold), and correct posture allows you to reach this intensity without wasting extra energy.

You must choose good shoes and a track when running to lose weight. If you do not have the conditions to run on a suitable track, at least the shoes must be soft and elastic enough. The soft tissue inside the knee is a very fragile part. Long-term impact will wear it out, and once it is worn out, it is difficult to grow back. It is different from bones. When bones are worn out, they will grow back to their original shape as long as you properly protect and recover them. However, once soft tissue is worn out, it is difficult to grow back to its original shape. Instead, it grows randomly, which is the so-called bone hyperplasia.

Although running to lose weight can increase energy consumption and reduce weight, there are also cases where the weight does not decrease but increases after running exercise. why is that? 1. Exercise a lot and eat a lot. Some people lose weight at the beginning of running exercise, but then gain weight again after persisting for a period of time. This is because while running consumes energy substances, it can also stimulate the digestive organs and increase appetite. At the beginning, I was able to control my diet and lose weight. After a period of time, due to unbearable hunger and the novelty of losing weight, people simply overeat and eat, resulting in weight gain. 2. You cannot persevere.

Some people stop exercising because they lose interest after running for a period of time. You should know that the digestive system changes more slowly than the exercise system. Energy consumption is significantly reduced after stopping exercise, but the absorption function of the gastrointestinal tract remains "exuberant". As one goes and the other goes, the weight will of course increase

Forward is the most important part of running to lose weight. Ensuring forward momentum can prevent movement deformation after fatigue. Strength and stretching exercises are recommended. The stretching exercises for runners should be "dynamic stretching" rather than ordinary static stretching, because running itself is dynamic in nature.

1. Head and shoulders

Essentials of running movements—Keep your head and shoulders stable. Your head should be facing forward. Unless the road is uneven, do not lean forward and keep your eyes focused forward. Relax your shoulders appropriately and avoid holding your chest. Power Stretch – Shrug. Relax your shoulders and sag, then shrug as high as possible, stay for a moment, then restore and repeat.

2. Arms and hands

Essentials of running movements - arm swinging should be a forward and backward movement with the shoulder as the axis, and the range of left and right movements should not exceed the midline of the body. Fingers, wrists, and arms should be relaxed, and the elbow joint angle should be approximately 90 degrees.

Power stretching - raise your elbows and swing your arms. The two arms are in a ready starting position in front of one another. The elbow joint of the back swing arm is raised as high as possible, and then the forward swing is relaxed. As the movement speeds up, lift it higher and higher.

3. Trunk and Hips

Essentials of running movements - keep upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, which is conducive to breathing. , maintain balance and stride. Do not rock your torso from side to side or rise and fall too much. Actively push your hips when swinging your legs forward, and pay attention to the rotation and relaxation of your hips when running. Power Stretch – Lunge Leg Press. Stand with your legs front and back, shoulder-width apart, and slowly press down the center of your body until your muscles are tense, and then relax back to normal. The torso remains upright at all times.

4. Waist

Essentials of running movements - keep your waist naturally upright and not too straight. Slightly tense your muscles, maintain your trunk posture, and pay attention to cushioning the impact of your feet landing.

Power stretching - forward flexion and extension. Stand naturally with your feet shoulder-width apart. Slowly bend the trunk forward until the hands drop to the toes, hold for a while, and then recover.

5. Thighs and Knees

The essentials of running movements - swing the thighs and knees forward with force, rather than lift them up. Any lateral movement of the legs is unnecessary and can easily cause knee joint injuries, so the thighs must be swung forward. Power stretch - forward arch. Stand with your feet hip-width apart. Put your hands behind your head. Flex forward from the hip joint. Keep your back straight until you feel tension in your biceps femoris.

6. Calf and Achilles tendon

Essentials of running movements - the feet should land about one foot in front of the body, close to the midline. The calf should not be stretched too far to avoid strain on the Achilles tendon due to excessive force. At the same time, pay attention to the cushioning of the calf muscles and Achilles tendon when landing. When landing, the calf should actively push the ground backward to make the body move forward actively. In addition, the calf swing direction should be in the correct direction, and the feet should be pointed forward as much as possible, and should not turn outward or backward, otherwise the knee and ankle joints will be easily injured. You can check your footprints for reference while running on the beach.

Power stretching - wall heel raise. Stand about 1 meter away facing the wall, with your arms stretched forward and shoulder width apart, and your hands supporting the wall. Raise your heels and then lower them, feeling tension in your calves and Achilles tendon.

7. Heels and toes

Essentials of running movements - If the stride is too long and the calf extends too far forward, the heel will hit the ground, causing a braking reaction force, which will cause damage to the bones. and joint damage. When landing correctly, land on the middle of the foot and allow the impact to be quickly distributed to the entire foot.

Power stretching - seated ankle extension. Kneel on the ground, with your buttocks close to your heels and your upper body upright. Slowly apply downward pressure on the ankle joint until sufficient tension is felt in the toe extensor muscles and forefoot. Then lift your hips and repeat. Movements should be rhythmic and slow.

It’s not good before or after meals!

When is the best time to run for exercise?

Fitness running exercises are generally best arranged in the morning, followed by around 9 a.m. and around 5 p.m. Middle-aged people generally arrange to exercise in the morning because of their work. First, it does not conflict with work; second, running in the morning provides fresh air, which is good for the respiratory system. In addition, people's physical strength is restored after sleep, but physiologically speaking, people still have a certain state of inhibition. Exercising in the morning is conducive to nerve excitement, invigorating the spirit, promoting metabolism, and is of great benefit to maintaining sufficient mental and physical strength for a day's work.

It is not advisable to run before or after meals. Running or eating immediately after a meal will cause the secretion of gastric acid to decrease, which will affect the digestion of food. Over time, it will cause stomach problems. Generally, it is better to exercise one hour after a meal. Running before going to bed is not good. Exercise before going to bed will damage the brain. The cortex is in a highly excited state, causing adverse reactions such as dreaminess or difficulty falling asleep.

However, it is not advisable to do heavy exercise on an empty stomach in the morning. If you are running for a long distance, you can drink a small cup of sugar water or eat less snacks first.

★How to adjust your breathing when running?

People may have had this experience when running. If you don’t adjust your breathing well, you will be out of breath after a few steps. I can't even breathe. Although running is a favorite way of fitness for many people, the discomforts described above often put people off.

In fact, running is not difficult. As long as you master the correct breathing method, you will naturally feel less tired. So, how to adjust your breathing while running?

Coordinate the breathing method with running speed. There are two breathing methods when running: one is to breathe through the nose only, and the other is to breathe through the mouth and nose together. If you want to run comfortably, it is most important to distinguish the stages and speed of running. At the beginning of running, or when the speed is slow, the oxygen demand is small, and breathing through the nose alone can meet the oxygen demand. If the temperature is low or you are running against the wind, you should breathe through the nose, so that the air entering the lungs can be warmed and humidified by the nose hairs and nasal mucosa, thereby preventing the inhaled dust and bacteria from causing coughs, tracheitis, and abdominal pain (often referred to as bifurcation). , stomach cold and other diseases. When the running time is longer or the speed becomes faster, nasal breathing cannot meet the body's demand for oxygen. If you only breathe through the nose, it is easy to fatigue the respiratory muscles. At this time, you should open your mouth and breathe together to relieve the pressure on the respiratory muscles. Of course, it is not possible to open your mouth completely. It is best to open your mouth slightly, clench your teeth gently, curl the tip of your tongue, and slightly press it against the roof of your mouth to allow air to flow in and out between the teeth. When breathing, pay attention to being even and rhythmic. Exhalation should be short and powerful, and inhalation should be slow and even, with appropriate depth.

Coordinate the breathing rhythm with the pace. When running, people are generally accustomed to freely adjusting the breathing rhythm according to their own needs. In fact, the breathing rhythm should be closely coordinated with the pace. Usually the breathing rhythm of jogging is to exhale every 2 to 3 steps and inhale every 2 to 3 steps, and keep the breathing even and deep, so that you will feel brisk while running. As the distance increases, body fatigue gradually becomes apparent. At this time, you need to slow down your forward speed, or stop and take two steps to adjust your breathing rhythm.

Enhance the depth of exhalation. Many people do not pay attention to the depth of breathing when running, so when exercising for a long time, they will have shortness of breath, resulting in chest tightness and difficulty breathing. Although some people pay attention to inhaling deeply, they often ignore the depth of exhalation. In fact, when running for a long time, only by appropriately increasing the depth of exhalation can the body's demand for oxygen be met to the maximum extent.

The deeper it is, the more it can be discharged