When your goal is to increase your distance in running, practicing proper breathing techniques is important. Good breathing techniques while running require you to breathe deeply within your diaphragm. This helps you increase oxygen levels in your body, providing needed nutrients to your body's tissues and reducing the overall strain placed on your muscles and lungs. Awareness of your breath takes practice and focus, but it can ultimately become second nature to you.
Step 1
Find how to breathe via your diaphragm by taking a full, deep breath--breathe in as much as you possibly can. Hold this breath for five seconds, the release the breath in a slow, controlled manner. You can use your nose, mouth or a combination of both for this type of breathing. This deep, full breath is what you want to achieve while running, but you do not want to hold the breath, according to The Fitness Motivator.
Step 2
Take several deep breaths while stretching prior to your run. Allow this to focus your mind. Think about being conscious of your breathing and how it will allow you to reach your potential as a runner. Make a commitment to focus on your breath and your steps. Think about how to connect them together.
Step 3
Run using a breathing cadence. While this may vary slightly based on your running speed and your stride length, start with a base of 2-2, which is typical for most runners, according to The Fitness Motivator. A cadence is a regular pattern that will correspond with your steps. Therefore, a 2-2 cadence means two steps per inhale and then two steps per exhale. If you are running more slowly or lightly jogging, a 3:2 cadence where you take three inhales to two exhales may be more appropriate, according to RunningJogging.com.
Step 4
Listen to music that is appropriately paced to your cadence. This is especially helpful if you are having running rhythm problems as running to music can help you keep to a beat that allows your breathing to remain steady. Choose upbeat songs that are not too fast to allow you to breathe in for two beats and then out for two beats. If you feel the song is leading you to breathe too fast, switch to the next tune.
Step 5
Increase you breathing cadence to 2:1 if you sprint the last portion of your run. This means you inhale for two steps, then exhale for one step. This can give you the last burst of energy you need to finish your run strong, according to RunningJogging.com.
Things You'll Need
- Music device for running
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