Practicing proper breath control when running ensures you circulate enough air to your tissues and lungs, which helps you to run longer, according to The Runners Guide. Training your breath in a specific rhythm can help you move air more efficiently. In addition to improving your running, focusing on your breath can be a relaxing way to run and can take your mind away from temporary muscle pain that can accompany running.
Breathing Organs
The organs involved in your breath include the lungs and the diaphragm. Both of these are important in the breath for a runner. RunningJogging.com, a website dedicated to proper running techniques, recommends using both the mouth and nose to breathe in and out. This technique allows you to take in more air via the airways. While running, use the mouth and nose to take in air that extends down into the diaphragm, which is a muscular breathing organ located just below the lungs. When you observe the stomach moving in and out, you are breathing with the diaphragm.
Basic Breath
To begin training your breath, RunningJogging.com recommends using a 3:2 ratio. This method allows you to attune your breath and your steps. To perform this technique, inhale as you run for three steps. Exhale as you run for two steps. This technique may feel most comfortable if you are performing a light jogging or slower running pace. For faster paces, the ratio may be adjusted.
Fast Runs
If you are running more quickly, such as a sprint at the end of a race, a 3:2 breathing ratio may not be as efficient or meet your breathing needs, according to RunningJogging.com. Instead, you may opt for a 2:1 breathing ration. This ratio translates into taking two steps and inhaling, then exhaling for one step and repeating the cycle. This breathing type should be shallower, not quite reaching into the diaphragm, according to Pose Tech, a fitness website written by sports scientist Dr. Nicholas Romanov. This is because the diaphragm can begin to use more oxygen than the legs, which you require strength for sprinting.
Tension Release
If you using a breathing ratio while running is difficult or does not match your running style, The Runners Guide recommends an alternative technique that emphasizes deep breathing and relaxation of the breathing muscles. To perform, breathe normally while running, occasionally taking a noticeably deep breath. Exhale the breath forcefully, breathing all the way out. When you breathe out, release the tension in your body. If your hands are clenched, release the hands. Circle the head slightly to release tension in the neck.
Warning
Because proper breathing requires concentration, you may notice your body tensing up. Signs of this include strain in the shoulders or clenching of the fists. This tension can have adverse effects on your running and breathing techniques, according to RunningJogging.com. If you observe these signs during your run, take deep breaths to relax the muscles.
Member Comments