There are several reasons why you may struggle to breathe when running. One reason could be due to a lack of aerobic fitness. If your body is not used to the increased demand for oxygen that comes with running, you may find it difficult to keep up with your breathing.
Additionally, you may be running at too fast of a pace for your current fitness level, which can also cause you to struggle to breathe.
Finally, you may be running in a very hot and/or humid environment, which can make breathing difficult. If any of these apply to you, try slowing down your pace or running in a cooler environment to help improve your breathing.
You run and gasp. Is it just because you walk a lot or is there actually a breathing problem? Here’s a quick test:
Stand up, take a deep breath, hold your breath and see:
Should I breathe through my nose or my mouth?
Your mouth. Yet. It’s as simple as that.
When you run, you need as much oxygen as possible. The nose cannot hold as much oxygen as the mouth, so it is less preferred.
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 exercises.
Breathing exercises are designed to oxygenate the body and activate the calming parasympathetic nervous system. Typically, you focus on slowing down your breathing and using your diaphragm and intercostal muscles (around your ribs) to get the most out of your lungs. Breathing exercises generally aim for slow, steady, and rhythmic breaths.
- Breathing box. Inhale for 4, hold for 4 and exhale for 4
- Locomotor-Respiratory Coupling (LCR). Synchronize your breathing with your step. namely. Exhale 2 steps and inhale 2 steps. Increase the numbers according to your comfort
- Abdominal breathing. Lie on the floor with your hands just below your lower ribs. Breathe consciously through your diaphragm and fully expel the air with each breath. Notice how your belly rises and falls in relation to your chest. Practice until it becomes second nature.
Reduce speed.
If your breathing seems out of control, you are probably running too fast. “Breathing is the easiest way to measure your effort — people can play with heart rate monitors, but your breathing tells you how hard you’re going,” says trainer Tom Kloos. Sometimes it’s appropriate to take a deep breath (for example, during interval or hill training), but more often than not, when you’re having trouble breathing, you’re probably pushing yourself harder than necessary. Just pick the pace and relax.
“Some people think you should just breathe in through your nose and out through your mouth, but that blocks airflow,” says Kloos. “I blame yoga for this myth.” When running, you should always breathe through both airways. This will maximize your oxygen uptake and everything will feel more normal.
