Running is one of the best exercises you can do to improve cardiovascular health. However, many people find it a struggle because of the discomfort that comes from labored breathing. Difficulty breathing while running can lead to less oxygen intake during your exercise, which makes muscles feel sluggish and can impede your workout. Improving your breathing can help make running more enjoyable.
Step 1
Relax your shoulders. If your shoulders are up by your ears while you run, you are restricting the breathing area and not allowing for maximum oxygen uptake. Shake your shoulders out, then try to bring them slightly back, which expands the chest area and opens up the front of your body. Proper postural alignment not only helps the body become more efficient while running, it also helps you breathe more effectively.
Step 2
Breathe through the nose and mouth. You don’t have to focus on doing this, but make sure you aren’t limiting breathing by closing your mouth or by only breathing through the mouth. Shift focus and awareness to where the breath is coming in and going out, and don’t limit yourself to one or the other while running. You need as much air in as possible, so breathe in a way that feels the least restrictive to you.
Step 3
Slow down. Labored breathing is telling you something when working out. Is it possible that you’re running too hard and your body is telling you to slow down? Try slowing your pace so breathing becomes easier — even taking walking breaks if needed.
Step 4
Try Cadence breathing — breathing to the tempo of your foot pace. Breathing cadence can tell you how hard you’re working and if you need to slow down or speed up. Cadence can be steps per inhale or per exhale, so experiment to find out which works best for you. A 3-3 cadence is good to start: three steps per inhale, three steps per exhale. As you speed up or do a harder workout, use a 2-2 or 2-1 cadence. If you’re at a 1-1 cadence — one step per inhale and one per exhale — you are working too hard and should dial it down.
Tips and Warnings
- Breathing is unique to everyone, and one technique may or may not work for you. However you breathe, it should be relaxed and natural during running or any physical activity.
- Check with your doctor if you have trouble breathing during running or any physical activity.
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