Running can be a taxing exercise, and not breathing properly can make it that much more difficult. Engaging in running takes more than strengthening your legs, wearing comfortable clothing or having correct posture. Deep breathing in running is equally important for your body to receive the oxygen it needs while participating in this endurance activity.
Significance
Learning how to breathe during running is important if you want to make the most of your workout. A good breathing rhythm can help with endurance and prevent you from overexerting your lungs. Breathing helps deliver oxygen to your tissues for energy. Eventually, your lungs and diaphragm require more oxygen than the muscles being used for running, such as your legs. Optimizing your breathing reduces the work of your lungs and diaphragm.
Benefits
Aside from the benefit of being able to run longer distances or having a better run, deep breathing helps the muscles relax, decreasing fatigue throughout your body. This is because as you breathe deeply, the muscles get more oxygen, keeping the muscles from contracting unnecessarily, according to the Runners Guide website. If you are running with too much tension, you will tire more quickly and your muscles can become sore. Concentrating on relaxing your shoulders as you breathe deeply, shaking out your arms or even rolling your head help to relieve any tension.
Method
Deep breathing in running requires full inhales and full exhales. Breathing in a 3-to-2 inhale-to-exhale ratio helps the muscles become fully oxygenated and clears the body of carbon dioxide, according to Military.com. The idea is to inhale on your left, right and left foot strikes while exhaling on your right and left foot strikes. Make sure to breathe deeply on both the inhale and exhale. Running with quality breathing may also slow your heart rate because more oxygen enters your body and carbon dioxide leaves your body.
Considerations
Deep breathing can be done through the nose, the mouth or both, depending on your style. According to the Marathon Guide website, the most effective breathing is in and out through the mouth, because you can get more air this way. The idea is coupled with having relaxed muscles, which include the facial muscles. Your mouth should be slightly open so your face is comfortable. Nose breathing causes a clenched and tight jaw, which can tire you out quicker.
