How to Breathe when Running

You have put on your shorts, laced up your running shoes, got your playlist lined up and are all set to take on the tracks. However, before you sprint, make sure that you have your breathing technique in place. Having your breathing technique in place will save you from post-run fatigue and stress. 

If you feel giddy, queasy, breathless and high-strung after a good mile of running, then it means you are not sucking in enough air to sustain your speed, performance and energy. Believe it or not, even the savviest of runners forget to breathe when on the run. Result - fatigue, increased blood pressure, cardiac cramps and more. 

If you really wish to run a marathon without passing out, then all you have to do is boost your breathing skills to save your heart and lungs from hitting a slump. The cue is to breathe, and breathe correct! You must have often seen and heard coaches and spectators pressing the runners to breathe hard. 

For a physical activity as intense as running, air exchange is crucial. So make sure that you suck in enough oxygen and push out carbon dioxide when on the go. These breathing techniques for running should ensure that you sprint an extra mile without tiring your body or injuring yourself.

Breathing Techniques For Running

It is easy to forget to breathe while you are sprinting on the tracks or even breathe erratically. However, if you wish to forego the stress, have more energy, and perform better in the run, then you will have to learn to breathe well, even while on the go. For that, it is important to develop a proper breathing pattern to stop your blood pressure or your heart rate from shooting high. The trick is to breathe comfortably instead of gulping in air.

If you feel wobbly and shaky after a good mile of running and your heart thumps faster, then it could be that your body isn’t getting enough oxygen and is sustaining more carbon dioxide instead. It’s crucial therefore to oxygenate your body fully and expel carbon dioxide from it as well. A 3:2 inhale-to-exhale ratio can do the trick. The cue is to inhale on the left, right, left foot strikes and exhale fully on the right and left foot strikes.

Experts say that maintaining rhythmic strides while running can save one from sport-related injuries. Using a 3:2 ratio not only pushes out carbon dioxide from the body and improves oxygen levels, but also helps to balance the stress on both sides of the body, which means lesser stress and lesser injury.

Just establish a steady rhythmic pattern between your steps and your breathing. You can repeat a chant or cadence to create your own breathing pattern. In that way, you will be in a better position to control your breathing.

Another important technique is to co-ordinate breathing with your steps. In that way, you can jog for many extra miles without running out of oxygen. The trick is to keep a “dead fish expression”, meaning keep your lips slightly parted and let your jaws fall a little open. Keep your facial muscles relaxed and try and breathe from your diaphragm instead.

Following these breathing techniques should make your respiration easy while on the run. However, remember not to over think about breathing as doing so might stress you out and hamper your performance.