Easy-to-Master Breathing Techniques You Can Use While Running
If you are a runner, you know how important it is to have the right breathing technique. The dreaded feeling of shortness of breath can stop any runner in their tracks.
You must focus on how you breathe to maximize performance. More strenuous exercises require more muscle and respiratory work. Therefore, your body needs more oxygen to remove the build-up of carbon dioxide.
The advantages are enormous, ranging from improving stamina and blood circulation to boosting ease. Here are simple, smart breathing techniques you can use while running
Nose or Mouth Breathing
When you run, there are two options for breathing: out of your nose or your mouth. Which one is right?
If you are a beginner and run at a slow, casual pace, then proper nose breathing is the best choice. You may even try to breathe in through your nose and out through your mouth to match the steady running pace.
If you are struggling to catch your breath or run at a faster pace, then mouth breathing may be better. This is a more efficient way of breathing. You get more oxygen into your body.
Mouth breathing is the best choice for sprints because it fuels your muscles faster, relieves tension in your face, and helps you relax.
We want to be able to keep running for all the benefits it gives us: stress-relief and weight loss, to name a few. To learn more about running for weight loss, read more here.
Deep Belly Breathing
All runners should practice deep belly breathing. This is the best way to maximize oxygen uptake into the body. If you breathe through your lungs, the air only remains in your body for a short time.
Deep belly breathing uses the entirety of your lungs. Your breath stays longer inside the body and increases oxygen uptake. Here’s how to practice this type of breathing:
- Lie on the floor and put your hands on your stomach.
- Breath in and out deeply. Become conscious of how your breath flows in and out.
- When you exhale, try to remove all the oxygen in your lungs. When you inhale, take in a large amount of oxygen and fill up your belly.
Not getting enough oxygen into the body is one of the main reasons for side stitches. So practice your deep belly breathing!
Breathing Rhythms
The last aspect of breathing is your rhythm. There is a popular method of matching your breathing and your cadence. Simply put, inhale and exhale every time your foot hits the ground. This helps match efficient breathing with your pace.
There are also other breathing rhythms you can try out. For example:
- Easy runs: breathing in for three steps and breathing out for three steps.
- Medium runs: breathing in for two steps and breathing out for two steps.
- Hard runs: breathing in for one step and breathing out for one step.
There’s even some research that suggests breathing rhythms aren’t the most important aspect of running. It’s better to focus on deep belly breathing instead.
Get Started With Breathing Techniques
These breathing techniques are suggestions and rules of thumb. You must discover which rhythm suits your style of running best by trying them out and observing performance.
New approaches may feel weird at first, but over time you will adjust to the new styles. Just learn one technique at a time.
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