Proper breathing while running has a number of benefits. It helps you focus and concentrate on your performance, as well as relax your muscles to stay loose. Correct breathing is a very important element of running and should be worked at just like your running technique. Optimizing your breathing when running ensures you are getting the most out of your performance.
Rhythmic Breathing
Syncopating your breathing with your body's movement makes for more effective running. Focus on inhaling and exhaling on the same strides. A good technique to remember is the 3:2 inhale-to-exhale ratio. According to Military.com, fully inhale on your right-left-right strides and exhale completely on the following left-right strides. Use this technique after you have been running for a few minutes, at a point when your body is locked into a steady pace. This type of rhythmic breathing helps conserve energy as it optimizes the oxygen you take in.
Deep Breathing
Taking a deep breath every so often while running helps relax the body and fights off fatigue. Muscle fatigue can set in when runners do not relax their muscles, according to The Fitness Motivator website, and can often hinder them from completing long distances. If you feel your muscles begin to tense up while running, take a deep breath. Fill your lungs with as much oxygen as possible and exhale slowly. As you exhale, relax all your muscles, especially in your shoulders and arms. Do not make a fist while running. Take a deep breath every time you feel your muscles are tense.
Breathing Through the Nose
Inhaling through the nose is a technique you can use when running at a slow or moderate pace. Only use this technique so long as the breathing is comfortable and does not affect your overall running performance. Inhaling via the nose makes it easier to breathe in rhythm with your strides. It also helps stabilize the heart rate. Exhale through the mouth.
Focused Breathing
Many runners think holding a conversation will not affect their performance even though they are running at a pace that is manageable. Any activity that can distract from breathing will impact your running. Talking while running not only distracts you from the task at hand, but also keeps you from an optimal running performance. Remain focused on your body movements and concentrate on building a rhythm with your breathing.
Slowed Breathing
Slowing your breathing when running is a technique that requires some training. Slowed breathing can help conserve energy during a long run and optimizes the oxygen you are taking in, according to The Runner's Guide website. Training requires you make a concentrated effort to breathe slower for a few minutes everyday while sitting still. Your heart will acclimate and process the oxygen it receives more efficiently. The body compensates for the lack of oxygen it receives since you are breathing slower. Once you can breathe effectively at a slower pace, apply the technique while running. Over time, your running endurance will improve because of the efficiency at which the oxygen is being processed.
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