Correctly breathing while running helps you stay focused and relaxed, and can reduce muscle fatigue, optmizing your overall performance. Proper breathing is an important part of correct running form and should not be taken lightly, especially if just beginning as a runner. Your breathing can be trained, just like your muscles, to make for a better running experience.
Deep Breathing
Taking deep breaths while running, especially during endurance running, helps relax your muscles. If your muscles are relaxed then you will not suffer as much from fatigue. According to The Fitness Motivator website, muscle fatigue sets in when runners are tense, which wastes energy that would be more useful for the legs. Make a conscious effort to breath deeply every few minutes while running. Use this chance to shake out your hands and roll your neck in circles a few times, releasing the tension that builds up in neck muscles. Try to inhale through your nose but do not force this. Your deep breaths must be comfortable and natural.
Cadence Breathing
One of the best ways to optimize your running performance is by building a rhythm. This means your breathing is syncopated to the movements of your body, like exhaling only on every second left step. Developing a steady, clockwork-like cadence locks your body into a running form that optimizes your run and helps conserve energy. Many runners refer to this as being in "the zone," where to body is seemingly running without any real effort. Cadence breathing is best applied to endurance running, which allows a runner to lock into a certain pace for long durations.
Slower Breathing
Training your body to breath slower while running will help conserve energy and teaches it to efficiently process oxygen, according to The Runner's Guide.com. To do this, engage in slower breathing every day for a few minutes while not running. By slowing down your breathing you are taking in less air. Your heart will begin to work harder to process the oxygen more efficiently. Eventually, your body acclimates itself and learns to compensate for the lack of oxygen it is receiving. The body is now optimizing the oxygen you are taking in. Your body will require less oxygen than before, making it easier to run.
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