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How To Breathe Properly When Running: One of the most essential points to bear in mind when running is how to breathe properly. We should ensure that our lungs receive sufficient air during this activity. This video reminds us that to do this, we need to breathe through both our mouth and our nose, not just one but both.
本期節目：跑步時要記住最重要的一點就是選擇適當的呼吸方式，以確保吸入足夠的氧氣。本期視頻匯告訴我們，需要用嘴和鼻子同時呼吸，而不是只用一個。
Hi. My name is Richardo Macedo, Im a personal trainer from R Fitness in Kensignton. I'm here today, I'm going to give you some good tips and show you how to do some exercise, a few guidelines how to do it and how not to do it.
大家好，我叫麥克瑟多是一名健身教練。今天我將帶來我的一些運動心得，關于哪些應該做，哪些不應該做。
We are based in Kensington, London, 62 Penbrook Road, W8. You can find us on the web atwww.r-fitness.co.uk. Let's get down to the exercise and let me show you some new things.
我們現在在倫敦肯辛頓62號公路西八區，你也可以訪問我們的網站。現在來看看今天的運動，讓我告訴你一些新的玩意兒。
Hey, we are back. One question everybody keeps on asking: How do I breathe when I run? Simple. A lot of people think you should breathe in through your nose and breathe out through your mouth.
歡迎回來。好多人一直在問我跑步時如何呼吸。這很簡單。好多人都認為應該通過鼻子吸氣，而用嘴巴呼氣。
That's not true. When you run, your muscles need oxygen, so you need to allow the air to enter through both. Through your nose and through your mouth.
實際上這樣并不對。跑步時肌肉需要氧氣，所以你要通過嘴巴和鼻子兩個途徑吸入空氣。
The more oxygen you take, the more oxygen your muscles get in, so the better your performance. And simply, your nose cannot deliver enough oxygen to your muscles. So your legs, in order to move, needs to breathe, needs air, needs oxygen, needs fuel.
吸入的空氣越多，氧氣也就越多，跑步也就更容易。顯而易見的是，只憑鼻子呼吸，氧氣會不夠用，所以當你想跑的更好時，就需要呼吸，需要更多的氧氣，需要更多的能量。
So therefore, you need to use both. When you are breathing, when you're running, try to use your diaphragm, in other words, your belly. So deep breaths in your belly, like inhale, for there it is going to allow you to perform better.
因此，需要“雙呼吸”。在跑步時試著用腹部呼吸。腹部的深呼吸也能讓你在跑步中有更好的表現。
If you take a deep breath using your lungs, your chest, it's not going to be enough. So the right way to breathe is using your diaphragm. A lot of the top athletes on those days, they are doing like pilates because there works the cord and works the breathing, the internal organs.
如果用肺部深呼吸，會略顯不足。所以正確的方法是使用腹部呼吸。目前許多頂尖的運動員都做普拉提之類的運動，以提升身體機能獲得氧氣的能力。
So it's been proven by top runners to improve the breathing and then improve their performance. That's very simple, I hope you got all that and may I see you run some day in the park. See you soon.
所以這個方法已經被頂尖運動員證實了，確實有效。這也是很簡單的方法。希望對你們有所幫助，也許哪一天就能在公園見到你們，再見。
Thanks for watching video How To Breathe Properly When Running
謝謝收看本期“跑步呼吸法”教程，我們下期節目再見。
