Running is a beautiful sport because of its simplicity. Just lace-up your shoes and run. When we head out for a run, there are plenty of things to think about: how our feet land, how we bend our arms, and how quick our stride rate is. But the one thing most runners don’t think about is how to breathe. If you’re not focused on how you breathe while running, you should be.
Breathing while running is crucial to maintain stamina and energy. Breathe and run with tips from a fitness trainer at the Phyworld. Breathe though your nose and out of your mouth while running.
Learning how to breathe properly while running can help you run faster and longer with less effort, and prevent you from getting painful side-aches and stitches during your workout.
- Breathe with your belly, not with your chest: Your belly should move in and out with every breath. If it is not moving when you breathe, you are probably not taking deep enough breaths.
- Take longer breaths: This will help ensure that you are getting enough oxygen to your body, and is the best way to prevent muscle and lung fatigue. It also helps increase endurance by getting proper oxygen circulation to your muscles.
- Keep your mouth open: Your mouth is wider than your nostrils, allowing you to take deeper breaths of air. Allow air to enter through both your mouth and your nose.
- Find a breathing pattern: Try coordinating your breath with your footsteps. For example, breathe in every other time you take a step with your left foot, and breathe out every other time you take a step with your right foot. This will help you breathe more consistently throughout your run. Experiment with different breathing patterns to find the right one for you. It will depend on how fast you are running. Finding your own breathing rhythm based on experience and fitness level will help you maximize your running performance.
- Use the “talk test” to determine if you are breathing enough: You should be able to form full sentences while running without huffing and puffing.
If breathing is difficult – no matter what pace you’re running – this is just a signal that you’re out of shape. You need to gradually run more over time, build your endurance, and making running a consistent habit. Once running is a regular part of your life, that constantly-out-of-breath feeling will subside. There’s no need to worry about breathing through your nose, alternating between nose and mouth, or a specific ratio of breaths to steps. Of course, if breathing through your nose is a meditative or calming exercise while running then that’s fine. Enjoy yourself!