How Can I Improve My Breathing When I Run?

Learn to control your breathing while you run.

Running or jogging is one of the simplest ways to exercise, but there are also many helpful techniques to help you improve how you run and to help avoid cramps or injury. If you have difficulty breathing when you run there may be many causes of the problem, and it's best to slow down your running immediately if you can't breath normally or if you are breathing too frequently. Whether you are expert or novice runner it's important know how to breathe comfortably while you run.

Instructions

1. Before running make sure you perform a series of simple warm up exercises to get your heart rate going. These can include toe touches, push ups, sit ups and stretching your legs.

2. Breathe in deep and hold it in for at least five seconds. Exhale slowly and then repeat this breathing exercise at least two or three times before you begin your run.

3. Open your mouth while you run and breathe in and out. Keeping your mouth closed while running can make it more difficult to breath as you'll only be using your nostrils.

4. Start a breathing pattern while you run, such as breathing in after two steps and then exhaling after two steps.

5. Continue using a comfortable breathing pattern that suits your running pace. If you start to have problems breathing you should slow your pace and catch up with your breathing.

Tips & Warnings

• Consider running with an MP3 player to listen to music while you run. Try to use the music to help you pace your breathing.

References

• The Fitness Motivator: Breathing Exercises for Running
• Runner's World: Lung Power