Is it correct to inhale through the nose and exhale through the mouth during long-distance running

Inhaling through the nose and exhaling through the mouth during long-distance running is the correct way of breathing, which helps improve exercise efficiency and reduce physical discomfort. This breathing pattern can help regulate breathing rhythm, filter air impurities, and reduce cold air stimulation.

Inhaling through the nasal cavity during long-distance running can use nasal hair and mucous membranes to filter dust and microorganisms in the air. At the same time, the nasal cavity has a warming and humidifying effect on the air, avoiding direct stimulation of the respiratory tract by cold air. Oral exhalation can quickly eliminate carbon dioxide from the body, especially ensuring sufficient gas exchange during high-speed running. This breathing method is particularly suitable for moderate intensity and steady speed running, allowing runners to maintain a stable breathing rate.

When performing high-intensity interval running or sprinting, relying solely on nasal inhalation may not meet the body's oxygen needs, and a combination of mouth and nose breathing is required. Some people with sensitive respiratory systems may experience dryness in their throat when running in cold weather, and they can try using their tongue to cushion the cold air by pressing against their upper jaw. Runners with chronic rhinitis or deviated nasal septum may need to adjust their breathing style according to their actual situation.

It is recommended that runners adjust their breathing patterns flexibly according to their own situation and exercise intensity. Novice runners can first practice abdominal breathing to enhance respiratory efficiency. Warm up before running, and wear a sports scarf to protect your respiratory tract in cold weather. Maintaining regular running habits can gradually improve cardiovascular function and make breathing more natural and smooth. If you experience discomfort such as dizziness and chest tightness, you should immediately stop exercising and consult a professional doctor.