What breathing method is good for athletes running

It is more scientific for athletes to use a combination of abdominal breathing and nasal and oral breathing when running. The main points include controlling breathing depth, matching rhythm with step frequency, avoiding chest breathing, adjusting to cold environments, and switching between sprint stages.

1. Depth of breath control

Abdominal breathing increases lung capacity and improves oxygen exchange efficiency by descending the diaphragm. Keep your abdomen naturally undulating while running, inflate it when inhaling, and slowly contract it when exhaling. This mode can reduce intercostal muscle fatigue, especially suitable for long-distance runners to maintain stable oxygen supply. During training, you can practice abdominal breathing while lying flat, gradually transitioning to standing and jogging.

2. Rhythm matching step frequency

adopts a respiratory step frequency ratio of 2:2 or 3:3, that is, inhaling and exhaling twice every two steps, or completing the inhalation and exhalation cycle every three steps. This rhythm can perfectly synchronize with running at medium and low speeds, preventing breathing disorders. Marathon athletes can use metronomes to assist in training, but they need to adjust their proportions according to their individual lung capacity to avoid excessive ventilation that can cause dizziness.

3. Avoid chest breathing

Chest breathing can easily cause tension in the shoulder and neck muscles, limiting the efficiency of lung expansion. Athletes should be wary of shoulder shrugging shallow breathing, which can be corrected by standing against a wall and feeling the chest expanding laterally instead of rising and falling during breathing. Long term chest breathing may cause bifurcation and affect athletic performance.

4. Cold environment adjustment

It is recommended to use nasal inhalation and exhalation in low temperature environments. The nasal cavity can heat and filter the air, reducing the irritation of cold air to the respiratory tract. In extremely cold weather, neck covers can be used to cover the mouth and nose, but breathability must be ensured. Sprinters can briefly breathe oxygen through their mouth before starting to avoid direct cold air impact on their throat.

5. Sprint Phase Switching

During the final sprint, it can switch to rapid mouth breathing by increasing the ventilation volume to meet the oxygen supply requirements. But it is necessary to control the exhalation intensity to prevent rapid release of carbon dioxide from causing respiratory alkalosis. 400m runners should start adjusting their breathing patterns during the cornering phase to prepare for straight sprinting. Athletes need to dynamically adjust their breathing patterns based on training intensity, environmental temperature, and personal habits. Daily respiratory muscle specialized training such as plank support breathing can be performed to enhance diaphragmatic endurance. It is recommended to practice yoga breathing twice a week to improve lung capacity and respiratory control. Wear a heart rate monitor while running to monitor respiratory efficiency and avoid compensatory hyperventilation. If there is persistent difficulty breathing or chest pain, exercise should be stopped immediately and medical examination should be sought.