How to Learn Breathing Exercises for Runners

Good breathing practices can greatly improve a runner’s performance. While normal breathing comes naturally to people, running adds a different dynamic to the mix. Many people find it difficult to find the right balance. Just like leg muscles need time to build and grow to improve running, your lungs need time and practice to improve too. Luckily, there are exercises that can help.

Difficulty: Moderate

Instructions

1. Breathe deeply and hold the breath for a count to three. Then exhale slowly. This is to be done when you’re not running. The goal of this deep breathing is to train your lungs to use their full capacity.

2. Some runners like to incorporate breathing patterns. The most popular patterns are 2-2 or 3-3. A 2-2 pattern means that you are inhaling for two steps and exhaling for two steps. Similarly, a 3-3 pattern means you inhale for three steps and exhale for 3 steps. These are just two examples of patterns. Find the pattern that works best for you.

3. When running, keep in mind the old rule of thumb for breathing. Basically, if you can hear your breathing, you need to slow down and get your breathing under control. Go back to deep, rhythmic breathing.

4. Learn to use your diaphragm so that your breathing is deep rather than shallow. To do this, relax your belly. Inhale deeply and allow your belly to move outward. When exhaling, your belly moves inward toward your spine.

Tips & Warnings

• Any breathing exercise that will help you slow down and deepen your breathing will benefit your running. There are many websites and books that offer advice for new runners.

Who Can Help:

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