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跑步的呼吸练习

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跑步的呼吸练习


There has not been much emphasis on the correct breathing exercises for running efficiently. This is largely because breathing should be relaxed and natural and will be unique for every runner. But there are many breathing exercises that you can do to not only improve your running efficiency, but also your overall mental and physical health.

很少有人强调利用正确的呼吸练习提高跑步效率,主要是因为跑步所要求的呼吸应该是放松的和自然的,而且它是因人而异的。但是,确实有一些呼吸练习不但可以提高您的跑步效率,还有利于您的精神和生理健康。

Often times in running our breathing becomes labored and stressed and this can bring on cramps, poor performance and premature fatigue. The best time to do your breathing exercises for running would be at the start of your workout as you warm-up for the running itself. My high school coach used to say that running was 99% mental, to which we would all scoff as we rubbed our sore legs. But he was right! Think about how our thoughts can affect our heart rate and our ability to perform. How affective are you at work if you’re worrying about something at home? Have you ever been in a situation where your heart would race and your palms would sweat without even moving a muscle? Running can be a great way to reduce our overall mental stress, but we need to approach the exercise is a relaxed state…and that’s where the breathing comes in. 

在跑步时,我们的呼吸经常会急促和紧张,中可以导致抽筋,成绩下降和疲劳提前。最佳的跑步呼吸练习时机是训练刚开始的热身跑阶段。我的中学教练以前经常说跑步99%是精神制胜的,而我们却一边揉着酸痛的双腿一边进行嘲笑。但是,他是正确的!试想一下,我们的思想是如何影响我们的心率和我们的运动表现。如果您在上班时一直在担心家里的事情,您的工作是否会受到影响?您是否有过这样的经历,您的心脏搏动加快,您的双手汗水如注,而您却未曾动用任何肌肉?跑步是缓解我们精神压力的极好方法,但是我们需要以非常放松的状态投入这项运动…这就是为什么我们要讨论呼吸。

Our thoughts and mental state have a large impact on our physical ability. Rapid and shallow breathing can cause running cramps and an overall state of panic. Running can be a great stress reducer and it can also help us pull in some good clean oxygenated air to revive our bodies. 

我们的思想和精神状态可以极大地影响我们的运动能力。快而浅的呼吸可以导致跑步抽筋和其它疼痛。跑步具有强大的精神压力缓解功能,吸入的新鲜含氧空气有助于我们身体的恢复。

Here are some breathing exercises for running, along with some patterns and tips to help you succeed: 

以下是一些跑步的呼吸练习,以及一些相关的小贴士:



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