Whether you're training for a marathon or enjoying a leisurely run, it's important to pay attention to your breathing patterns and habits. If you find yourself out of breath after running a short distance or find it hard to breathe when running at an elevation, you might not be breathing properly. There are a number of breathing techniques for runners that can improve performance and help you build endurance.
Rhythmic Breathing
Rhythmic breathing can help prevent injury, according to MamasHealth. In this breathing strategy, you exhale on alternate footstrikes. This strategy helps to reduce the stress of the impact on both sides of your body, regardless of the speed of the run. It's important to time your breaths with each step in order to maintain the rhythm for the entire length of the run.
Deep Breathing
Breathing deeply increases your aerobic capacity and can prevent injury. Fill up your lungs with deep breaths, and exhale slowly to release. When you can hold your breath for an extended period of time upon inhaling, you slowly start to build your lung capacity. Deep breathing circulates more oxygen to the muscles and increases circulation to the brain. According to The Runners Guide, this breathing technique can help you get through an intensive run or workout because it reduces fatigue and helps you stay relaxed throughout the course of the run.
Breathing to Music
If you're running to music, you can synchronize your breathing patterns to different types of music so that you can maintain a steady pace. Fast-tempo songs demand short and steady breaths, while slower songs force you to take longer breaths. Synchronizing your breathing to music can help you maintain a steady pace and get through your running session.
Belly Breathing
Breathing from the diaphragm and not the chest is an effective technique when running. Belly breathing, also known as diaphragmatic breathing, requires you to breathe in more oxygen and exhale more carbon dioxide with each breath. In order to enjoy the benefits of belly breathing while running, make sure your stomach fills up like a balloon upon the inhale and flattens completely on the exhale. Practice doing this when you are not running so that you can get used to the feeling of breathing deeply using your stomach muscles.
