How to Breathe Efficiently While Running

An efficient pattern of breathing while running is essential for personal comfort, which leads to endurance. For many people, the pattern is involuntary. For others, conscious thought is involved until a comfortable and unique rhythm can be attained. Start out with the basic pattern described below and adjust for personal preference.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Heart Rate Monitors
• Running Watches
• Pedometers

1. Form this breathing pattern by taking one full breath for every eight steps (inhale four steps/exhale four steps).

2. Begin to breathe in as your left foot strikes the ground for the first time.

3. Continue to inhale for two full strides of each leg (four steps) ' your right foot lands, then left, then right again.

4. Exhale the next time your left foot hits the ground.

5. Continue to breathe out for two full strides of each leg (four steps) ' your right foot lands, then left, then right again.

6. Repeat the pattern and continue running.

Tips & Warnings

• It helps to initially walk through the breathing pattern. Speed up gradually as you become comfortable with the rhythm.
• Running up or down hills shouldn't change the breathing rhythm considerably, because the cadence of your steps shortens and lengthens just as your breathing does.
• Your rhythm will undoubtedly break at some point. When this happens, concentrate on starting over with your left foot.

Who Can Help:

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on 2/6/2006 If you're truly trying to run, you should be a little too busy to count your steps or do any of that. Just breathe in a controlled manner. If you can, breathe in through the nose, out through the mouth. That isn't necessary, as about 40% of the elite runners that I know cannot do that, but it works for me.

on 11/22/2005 I've found it less tiring to take multiple short breaths with each step. Breathe in two or four times to the rhythm of your steps, and breathe out the same way. This seems to be less stressing to the diaphragm than constantly taking long, gulping breaths.

In, in, in, in through the nose; out, out, out, out through the mouth.

on 11/22/2005 Most people don't get enough air while running. This is because they breathe using their chest rather than their belly. Loosen your stomach muscles and concentrate on only using your stomach while running. After a few minutes, you will notice that more air is coming into your lungs and you can actually feel your heart rate slowing. When you are most relaxed, this breathing method is used without you even noticing. This prevents hyperventilation and allows you to concentrate on other things (like your posture).

on 4/12/2008 When I focused on breathing "properly," I was less winded after my jogs.

Although taking many short gasps of air felt natural for me when I was jogging, when I changed to breathing in through my nose and out through my mouth, my workout seemed to be less taxing.

on 11/22/2005 Eliminate side-aches by breathing more equally when running. Don't breath too deeply, or too shallow. Keep some song or rhythm in your head that will help you breathe more effectively. Also try thinking of equal inhales and exhales when running.