Your breathing is essential when you run, which can lead to shortness of breath. Learn more about proper breathing techniques when you run.
To maximize your performance, you must focus on proper breathing techniques and make the necessary improvements. This allows you to better how easily and efficiently you breathe to reach your full potential. Basically, new approaches can feel uncomfortable or unnatural. Over time, you will become accustomed to the adjustments and optimize your breathing to make running more efficient and fun.
Nose or mouth?
If you run at low intensity, you can try to breathe through your nose. You can also choose to breathe in through your nose and out through your mouth.
However, if you struggle to breathe or continue a conversation, it may be easier to breathe exclusively through your mouth. During high-intensity running or sprints, it is recommended that you breathe through your mouth, as it is more effective.
Inhalation and exhalation through the mouth allow more oxygen to enter your body and fuel your muscles. In addition, breathing through the mouth helps relieve tension and tightness in the jaw, which can help you relax your face and body.
Tips for breathing better while running
Take advantage of these simple, effective strategies so you can breathe more accessible and more efficiently while running.
Deep breathing in the abdomen strengthens the muscles that support breathing and allows you to take in more air.
- Get a feeling of breathing in and through your stomach while lying on your back.
- Inhale through your nose and fill your belly with air.
- As the abdomen expands, push the diaphragm down and out.
- Extend your exhalations longer than your inhalations.
- Do some 5-minute sessions over a few days. Slow down when you first integrate the technique when you run. Once you get it, you can increase the pace.
Take time to focus only on your breath. This helps to improve lung function and capacity while developing respiratory awareness. Discover which exercises are best for you.
Focus on technique
To maximize your breathing while running, have the proper running technique to support efficient breathing. Maintain good posture and relax your shoulders. Avoid bending too far forward. It would help if you were slightly forward-leaning.
Breathing in a pattern allows you to take in more oxygen and put less stress on your body. To prevent muscle imbalance, switch the exhalations between the right and left feet.
Follow a 3: 2 pattern where you inhale for three steps and exhale for two. If you are running at a faster pace, you can use a 2: 1 pattern. If you follow a running pattern too complicated, pay attention to your breathing. It would help if you breathed rhythmically in a way that feels natural to you.