How to Breathe Correctly While Running

Breathing methods while running are very specific for different events. The requirements for different styles of running like aerobic running, marathon running or sprinting are not necessarily the same, even though they are the same sport. Remembering some basic yet important points will help you run at a faster pace with less effort and feel energized at the end of the run instead of gasping for breath.

Instructions

Difficulty: Moderate

Basic Techniques

1. Count your footsteps while breathing. Do a 2-and-2 breathing pattern, which is inhaling while stepping your left foot, right foot then exhaling while stepping left foot, right foot. You can increase the pattern depending upon your pace and comfort. Count consciously until your breathing becomes natural with the stride.
2. Inhale and exhale slowly and quietly. If you can hear yourself breathe at what you thought was a comfortable pace and pattern, then you are probably running too fast. Slow down to get into a suitable pattern.
3. Take deep breaths by pushing your stomach out so the lungs can expand with more air. Deep breathing helps your torso and back to remain straight and it promotes an upright posture.

Running Styles

4. Follow a four-count breath for both inhaling and exhaling if you are an aerobics fitness runner. Breathe in through your nose and mouth and exhale through your mouth. Keep your rhythm steady so you don't pant. When you are picking up your pace, drop the count to three or two on alternate foot strikes.
5. Breathe in and out through your mouth if you are a marathon runner. Inhaling through your mouth means intake of more oxygen than the nose. Take short, shallow and comfortable breaths. Exhale through your nose. Regroup yourself once in a while with deep breaths.
6. Practice holding your breath if you are a sprinter or a short-distance runner in a 100-meter dash. Deep and heavy breathing in races overworks the diaphragm. A sore diaphragm reflects on the phrenic nerve, which originates in the neck and serves the diaphragm. This is the reason why some sprinters experience shoulder and neck pain after breathing heavily during a race.

Tips & Warnings

• Rhythmic breathing helps prevent cramps in the diaphragm, which is common while running.
• Make sure that your choice of stride and pace is such that you can have a casual conversation without running short of breath.