As we all know, want to run to run well, breathing method is very important, today to introduce the abdominal breathing.

Want to best abdominal breathing, you must first have a good standing posture, hunched over will compress the chest and abdominal cavity, thus reducing the amount of deep inhalation, and the squeezed diaphragm and core muscles will be difficult to trigger, try to spread your feet, and shoulders the same width, keep your upper body straight. Imagine your spine gradually lengthening and extending from the top of your head to the sky. Many people's shoulders are easily tensed, so jump and turn around so your shoulders hang naturally on the sides of your body.

First, take a gentle breath in and place your hands on your chest and abdomen, then slowly, deeply and gradually tuck your stomach and exhale through your mouth. You will feel your diaphragm naturally relax and rise, expelling the air from your abdomen and chest. If you do this well, the hand on your abdomen will dip into your belly, while the hand on your chest will only press in slightly, even if nothing changes.

Try to exhale as much air as possible and then inhale slowly through your nose, paying attention to your abdomen as you inhale, allowing your abdomen to slowly expand as you inhale the air. You will feel the tension in your diaphragm gradually increase and the contraction gradually decrease as air begins to enter through your abdomen, gradually filling your entire abdomen and chest. If you have mastered the art of abdominal breathing, the hand placed on your abdomen will move with the introduction of air and the expansion of your abdomen, while the hand placed on your chest will float out slightly.

Repeat these steps several times to achieve the sensation of active exhaustion, relaxation and inhalation, and to feel the movement of the chest and abdomen. If things are not going well, recheck that your upper body is upright and that your inhale and exhale are slow and deep, focusing on your abdomen, starting with your belly. Your nose and mouth guide the air out and in.

Abdominal breathing is a skill that can be practiced at any time, and at first you may not be used to such deep muscle manipulation, but please try to visualize and use this method of breathing throughout the day, starting with slower and easier runs, allowing the rhythm of abdominal breathing to match the speed of the run until you are free to use abdominal breathing, and then gradually increasing the speed of the run. Soon you will notice that the level of effort at the same speed decreases, the endurance of the long run increases, and the pace at the beginning of the run seems to become less rushed and more relaxed.