If you’re going to run any significant distances, you to need to learn how to manage your breathing. Running causes the heart rate to increase, which in turn pushes you to breathe more. Breathe too slowly and you’ll be out of breath quickly and have to stop. Breathe too fast and you’ll hyperventilate. Techniques that help you regulate your breathing can lead to productive runs. Check with your doctor if you experience difficulty breathing while running or during any physical activity.
Mouth Breathing
Many people naturally breathe through their nose during the day and while sleeping — so it might seem natural to do the same when you’re running. But breathing through the nose actually causes air to get into your lungs more slowly, and when your body is begging for oxygen, this isn’t the best method to use. Breathing through your mouth and nose while running allows more oxygen to get in and more carbon dioxide to get out. This method of breathing also helps keep your face relaxed, as you tend to use more muscles and tense up when breathing through your nose.
Pace Breathing
As you begin to run, you might notice that your breathing naturally wants to take the same pace as the music you listen to or the steps you’re taking. This is called pace breathing, and allows you to stay on a certain pace with your breaths for consistency, and get the proper ratio of breaths in to breaths out. For example, as you’re starting out, you might adopt a 2-2 pattern — two steps as you breathe in, then two steps while breathing out. As you increase your pace and your heart rate goes up, this pattern might go to a 2-1 — two steps for each breath in, followed by only one step as you breathe out. Experiment with different pace-breathing patterns and choose one that feels the most natural for you.
Deep Breath
The only way to get air into the bottom of your lungs and fill your body with its full capacity of oxygen is by taking a deep breath. This is easy to do while you’re sitting still, but can be more difficult when you’re running. But taking a deep breath can help increase your aerobic capacity as well as eliminate cramps while you’re running, the Fitness Motivator website counsels. As you’re running, take a quick break from your normal pace breathing and try to fill your lungs up with air as much as possible, to engage your diaphragm. This will flood your body with oxygen, which can have positive effects on your circulatory system and even help keep you alert and motivated.
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