During a run, your body exerts an extreme amount of energy and power to push your weight off the ground and propel your body forward. In response to these significant energy needs, your body must work harder to take in the oxygen it needs to function. Although labored breathing is meant to help the body, it actually has a detrimental effect and often results in fatigue and poor running performance. Fortunately, learning good breathing techniques for running requires just a bit of patience and focus.
Mouth Vs. Nose
When it comes to breathing while running -- or any type of exercise for that matter -- nose breathing is almost always recommended. The nose is filled with tiny hairs and a thin layer of mucus. When air is inhaled through the nose, it must travel through the narrow passageways before entering the trachea and lungs. The tiny hairs filter out dirt, dust, pollen, allergens and any other irritants present in the air. At the same time, the mucus warms and moisturizes the air, making it more comfortable for the lungs. When air is inhaled through the mouth, it passes directly into the trachea and lungs before being filtered, warmed or moisturized. As a result, irritation of the airways and lungs is more likely when inhaling through the mouth.
Breathing Ratio
Maintaining a proper breathing ratio during a run is essential for keeping oxygen and carbon dioxide levels balanced in the body's circulation. During an inhale, the body takes in oxygen to feed the cells. During an exhale, the body releases carbon dioxide, the dangerous waste product of the cells. To achieve a proper balance, the Military.com website recommends a 3-to-2 inhale-to-exhale ratio. As you run, inhale fully for three foot strikes and exhale fully for two foot strikes. Although it may take just a bit of time to master this technique, it should quickly become a habit. As your run becomes more challenging and your body becomes fatigued, it may be necessary to switch to a 2-to-1 inhale-to-exhale ratio. However, it will likely be difficult to maintain this breathing ratio for long.
Breathing to Music
If the 3-to-2 breathing ratio is too strict for you, running to music may be a better option. Running to music offers the same benefit as following an inhale-to-exhale ratio. It allows you to focus your mind and regulate your breathing. Select a song that you enjoy with a moderate to fast tempo. As you run, focus your mind on the lyrics and music. You should notice that your breathing and pace naturally align with the song's tempo.
Deep Breathing
Although the 3-to-2 breathing ratio certainly does not focus on deep breaths, brief episodes of deep breathing can be beneficial during a run. The Runner's Guide website says that deep breathing helps a runner relax during a run, which can significantly improve overall performance. A few times during your run, take a long deep breath and then exhale all of the air out of your lungs. As you exhale, focus on releasing any tension in your face, neck, shoulders, arms and fingers. To release tension, roll your head in a circle around your neck, drop your shoulders away from your head, shake out your arms and wiggle your fingers.
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