知らないと損をするランニングの呼吸法【長距離を速く走る方法】

Summary

This video revisits a popular marathon running technique that garnered 500,000 views and 1,500 comments, focusing on improving running efficiency through breath control. The presenter clarifies that most people run inefficiently by breathing in and out with each step. Instead, they suggest reducing breaths by inhaling over 2-4 steps and exhaling over the same, maximizing oxygen intake to the lungs. The video addresses common questions, emphasizing that while technique is crucial, it complements underlying fitness, strength, and endurance. Encouraging viewers to try this method, the presenter promises immediate benefits for running performance.

Takeaways

• 🏃 The video discusses a running technique that has received significant engagement, with nearly 1500 comments and over 500,000 views.
• 👍 Many viewers reported improved running speed by applying the method shared in the video, which was encouraging for the creator.
• 🗣️ There were requests for more detailed explanations on certain aspects of the method that were not well understood initially.
• 👂 The video is structured to first review the previously successful video and then provide additional explanations on frequently asked questions.
• 💡 The method focuses on improving running efficiency through a specific breathing technique, contrary to the common practice of inhaling and exhaling with each step.
• 🔬 Scientifically, it's inefficient to inhale and exhale with every step when running long distances, as not all the air inhaled reaches the lungs.
• 🌬️ On average, only about 350ml of the 500ml air inhaled reaches the alveoli in the lungs, with the remaining 150ml staying in the airways.
• 📉 Reducing the number of breaths taken per minute can increase running efficiency, as less air is wasted with each transition from inhaling to exhaling.
• 🔄 Changing the breathing pattern to inhale over 2 to 4 steps and exhale over the same number of steps can improve running performance.
• ❓ The video addresses common questions, such as whether it's okay to inhale twice and exhale once, and clarifies that the key is to reduce the number of transitions.
• 💨 The amount of air that doesn't reach the lungs (150ml) remains constant regardless of how much air is inhaled, as it's determined by the anatomical dead space.
• 💪 While the breathing technique is important, it's also emphasized that it's built upon a foundation of physical fitness, including strength, endurance, and mental fortitude.

Q & A

What was the achievement of the previous video mentioned in the script?

The previous video achieved over 500,000 views and received nearly 1500 comments.

What was the main issue identified in the comments of the previous video?

Many viewers found certain parts of the explanation hard to understand and felt that some parts were not explained thoroughly enough.

What is the main topic of the video script?

The main topic is about a marathon running technique, specifically focusing on an efficient breathing method to avoid fatigue.

Why is the common breathing method considered inefficient for long-distance running?

The common method of inhaling and exhaling with each step is inefficient because not all the air inhaled reaches the lungs, leading to wasted effort.

How much air does the average person inhale in one breath, and how much reaches the lungs?

A person can inhale approximately 500ml of air in one breath, but only about 350ml of that reaches the lungs, with 150ml remaining in the airways.

What is the benefit of reducing the number of breaths during long-distance running?

Reducing the number of breaths allows more air to reach the lungs efficiently, as less air is wasted in the airways with each breath.

How does the breathing technique change in the suggested method?

Instead of inhaling and exhaling with each step, the method suggests inhaling over 2 to 4 steps and then exhaling over the same number of steps.

What are the common questions asked about the breathing technique?

Common questions include whether it's okay to inhale twice and exhale once, and if it's possible to inhale deeply in one breath and exhale in one breath.

Why doesn't increasing the amount of air inhaled reduce the 150ml of air that doesn't reach the lungs?

The 150ml of air that doesn't reach the lungs is due to the distance air travels from the mouth to the lungs, which doesn't change regardless of the volume of air inhaled.

How important is the breathing technique in comparison to other factors like physical and mental strength?

While the breathing technique is important, it is also crucial to have a strong foundation of physical fitness, including strength, endurance, and mental fortitude, as these support the effectiveness of the technique.

What is the immediate effect of applying the breathing method discussed in the script?

Applying the breathing method can lead to immediate effects such as making running feel easier and potentially faster, as it allows for more efficient use of oxygen.