Proper Breathing Techniques When Running

If you find that you become dizzy when you run, develop cramps or simply run out of steam quicker than you would like, your breathing technique may not be ideal. Military.com explains that using improper breathing techniques when you run can cause a build-up of lactic acid that decreases endurance. Following a 3:2 breathing ratio during your run can help put some more pep in your step. The 3:2 ratio is a pattern of breathing that requires you to inhale on three steps and exhale on two.

Step 1

Inhale on the left-right-left foot pattern as you run. In other words, begin inhaling when your left foot hits the ground. Continue inhaling as your right foot hits the ground and as your left foot hits the ground again.

Step 2

Exhale on the right-left foot pattern. So, run your first few steps (left, right, left) inhaling. As your right foot hits the ground again, exhale fully. Continue exhaling as your left foot hits the ground. Begin inhaling as your right foot hits the ground.

Step 3

Continue inhaling as your left foot hits the ground and as you step on your right again. Exhale on the left, repeating the original breathing pattern (left, right, left).

Step 4

Follow this breathing technique as you run. You may need to take it slow in the beginning, while you are familiarizing yourself with the technique. Begin with a slow jog and work your way up to a faster running pace.

Tips and Warnings

According to MamasHealth.com, the 3:2 breathing ratio puts less stress on your body during your run. It can also help to prevent injuries. This is because the 3:2 ratio breathing pattern requires you to exhale on alternating feet, balancing the stress of your foot strikes to both sides of your body, not just one.
Keep in mind that during quick sprints, your foot pattern will speed-up to such a degree that your body will naturally take over and change your breathing pattern. This is OK. During this time, it is not unusual for your body to slip into a 2:1 ratio of breathing. What this means is that after every two steps your body will require an exhale. Don't fight it. Once you slow down to a comfortable pace, simply resume the 3:2 ratio breathing technique.