When running, proper breathing can make all the difference in performance. It can help you go longer and faster, while also preventing shortness of breath and fatigue.
Learning the correct way to breathe when running can help you become a better runner. The correct way to breathe when running is to breathe in through your nose and out through your mouth.
This will help increase your oxygen intake and prevent you from taking in too much air at once. You should also try to breathe in time with your steps. For example, if you take two steps while breathing in, try to take two steps while breathing out.
This will help you keep a steady rhythm and maintain your breathing pace. You should also focus on breathing deep into your belly. This type of breathing will help you fill your lungs with more air and increase your oxygen intake.
When you’re running, it’s also important to relax your shoulders and not tense up your neck. Tensing up can cause your breathing to become shallow and less efficient. Finally, try to keep your breathing consistent. If you find yourself panting or gasping for air, it’s a sign that you’re pushing yourself too hard.
Take a breather and slow down your pace until your breathing returns to normal. By following these guidelines and practicing regularly, you can learn the correct way to breathe when running.
Doing so will help you run longer and faster, while also decreasing your risk of fatigue and shortness of breath.
Here’s the problem:
Whenever you run, you should inhale and exhale mainly through your mouth.
Get back on the road.
Sometimes the races are unpredictable: you have a leg cramp, the weather doesn’t cooperate, you’re out of the zone, and your breathing rate drops. As soon as you notice that your breathing has become irregular, slow down a bit.
“The best way to catch your breath is to slow down and refocus on your breath,” says Moncourtois. “Focus only on your breathing if you have trouble regulating it!” This means that for the rest of the race, forget about the pace, forget what you eat after the race, and permanently forget what you did today in past big meetings: focus on this method through the nose and through the mouth and imagine that your stomach goes up and down with every step!
What to aim for
When you start running, don’t try to breathe as much as you can. When you do this, it becomes “shallow” breathing, coming only from the top of your lungs. Shallow breathing will not provide you with the oxygen levels you need and you may experience shoulder pain or a stitch.
Every runner should aim for a deep and uniform breath from the diaphragm. The best breathing during the race is regular, deep and rhythmic. It should feel natural (even if it isn’t) and your body should feel in tune with your breathing for it all to work together to create a great, euphoric and efficient run.
Breathing exercise: nasal breathing
Now is the time to apply what you just learned and apply it to your next race. Before you go for a run, spend some time practicing breathing only through your nose. You can do this by closing your mouth and taking 8-10 breaths through your nose only.
You will notice that abdominal breathing (instead of shallow chest breathing) begins immediately.
Breathing through the nose vs. breathing through the mouth
The cheapest option is to breathe in through the nose and out through the mouth! Although you can breathe quickly through your mouth during a sprint, it is generally advisable to breathe through your nose and mouth, as breathing through your mouth can cause hyperventilation. Up to 40% of runners suffer from exercise-induced dyspnea (hyperventilation during the race)(5).
Breathing through your nose while running has several positive aspects. Here are some good reasons to breathe through your nose:
