How Should I Breathe When Running Long Distances?
The common running adage, "in through the nose, out through the mouth," is bad advice. Breathing through your nose does not deliver the amount of oxygen your body needs to keep your muscles moving efficiently. Proper breathing helps your oxygen exchange and improves your comfort and performance.
Other People Are Reading
Instructions
-
Inhale
-
1
Breathe in through both your nose and your mouth.
-
2
Breathe deeply from your diaphragm, not your chest.
-
-
3
Inhale slowly. Think (o-o-h!).
Exhale
-
4
Breathe out through your mouth.
-
5
Exhale fully. This will help you inhale more deeply.
-
6
Exhale slowly, puffing cheeks to control air flow. Think (a-a-h!).
Breathe Rhythmically
-
7
Keep a steady count consistent for inhaling and exhaling.
-
8
Count to 4, 3 or 2, depending on your speed.
-
9
Use your foot strikes to count.
-
1
Tips & Warnings
To test if you are breathing correctly, simply talk out loud. If you can't talk, you are either running too fast for your performance level or breathing improperly and panting.
To practice breathing from your diaphragm, lie on your back and put one hand on your chest and the other on your stomach. When breathing, check that your stomach rises and falls, and not your chest.
If you are running out of breath, slow your stride. Your speed will increase with time and practice.
References
- Photo Credit running in autumn image by Alfonso d'Agostino from Fotolia.com
