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跑步呼吸核心是鼻吸嘴呼，三步一吸、两步一呼，节奏稳定不急促。起步轻缓，用腹式呼吸，吸气鼓腹、呼气收腹，避免胸式浅喘。上坡或加速时缩短呼吸节奏，加大呼气力度，排出废气。跑后不要立刻停下，慢走调整呼吸，加深吸气放松胸腔。全程保持均匀，不憋气、不猛喘，让呼吸与步频同步，既能提升耐力，又能减少岔气与疲劳，长期坚持心肺功能会明显增强。
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