When I went running with my friend, they taught me a proper method of breathing and I did a bit more research to put together a guide as it can be challenging, especially for beginners.
Breathe deeply
Breathe at a steady pace
Exhale Completely
Use a Breathing Pattern
Relax Your Upper Body
Let’s look at the tips and tricks that can help you breathe properly while running.
Why Proper Breathing Is Important While Running
Before we dive into the tips and tricks, it is important to understand why proper breathing is a must while running. Proper breathing can help you maintain a steady pace, prevent injuries, and improve your running performance.
The right breathing techniques can help you increase your endurance and maintain a steady pace without getting too tired.
The Role of Oxygen
When you run, your body needs oxygen to produce energy. Oxygen is important for your muscles to function correctly. Without enough oxygen, your muscles will tire out quickly, leading to cramps, fatigue, and reduced performance. Proper breathing techniques can help you inhale more oxygen and increase your endurance while running.
Prevent Injuries
Improper breathing techniques can also lead to injuries. When you breathe improperly, you put unnecessary stress on your body, leading to muscle strains, tension, and other related injuries.
Improve Your Running Performance
Breathing properly while running can help you improve your running performance. By inhaling enough oxygen, your body can produce more energy, leading to better endurance and faster running speeds.
Essential Tips for Proper Breathing While Running
Now that we have gone over the importance of proper breathing while running, let's dive into the tips and tricks that can help you breathe properly while running.
Maintain a Steady Pace
Maintaining a steady pace can be important while running. A steady pace can help you maintain a consistent breathing pattern, preventing you from getting too tired or winded. Try to start your run with a comfortable pace and maintain it throughout your run.
Focus on Breathing Through Your Diaphragm
Diaphragmatic breathing is a breathing technique that involves inhaling air into your stomach rather than your chest. This technique can help you inhale more oxygen, leading to better endurance and reduced stress on your body. I have also heard it can reduce the chances of getting a stitch while running.
Exhale Completely
Exhaling completely is important while running. By exhaling all the air from your lungs, you create more space for fresh air to enter, leading to better oxygen intake. Try to exhale through your mouth, making a whooshing sound to help you expel all the air from your lungs.
Use a Breathing Pattern
Using a breathing pattern while running can help you maintain a steady breathing pace and improve your endurance. A popular breathing pattern is the 2:2 pattern, where you inhale for two steps and exhale for two steps. This method can help you maintain a consistent breathing rhythm, preventing you from getting too tired.
Relax Your Upper Body
Relaxing your upper body while running can help you breathe better. Tension in your upper body can restrict your breathing, leading to reduced oxygen intake and reduced performance. Try to relax your shoulders and arms, allowing your lungs to expand fully.
Nose Breathing vs. Mouth Breathing
Both nose breathing and mouth breathing are effective while running. However, mouth breathing can help you inhale more oxygen, especially during intense workouts. Nose breathing can help you warm up your respiratory system and prevent respiratory infections. I use a combination of breathing through the nose and out through the mouth as this is most effective for me, so try a few different techniques out to find what works for you.
Take Breaks
Taking breaks while running can help you catch your breath and prevent fatigue. If you feel too tired, take a short break, and breathe deeply. This can help you recover quickly and maintain a steady pace.
Conclusion
Breathing properly while running can help you increase your endurance, prevent injuries, and improve your running performance. By experimenting with these breathing methods, you should find a technique that works for you.