You may consider developing your muscles or heart functioning while you run. However, you cannot neglect the importance of how you breathe in improving the distance at which you run. Practicing proper breathing helps your lungs to work more efficiently, which can reduce your fatigue following a running session and potentially enable you to run farther. You can employ a variety of breathing tricks based on your running style.
Breathing Apparatus
Breathing through both your nose and mouth can help you achieve more efficient oxygen flow when you run. Breathing through both helps you to take in more oxygen in your airways. Because oxygen flow is needed to propel your muscles, enhanced flow can extend your running session or help you feel less tired as you run. Concentrate on using your chief breathing muscle -- the diaphragm -- to breathe. You know when you are breathing correctly when you see your stomach moving in and out as you run. However, if you are breathing incorrectly using the diaphragm, you will feel more strain in your shoulders.
Breathing Ratios
One way to train your breathing while running is through using a breathing ratio. For general distance running that does not involve speed, a 3:2 ratio may be used. For example, you should inhale for three steps, then exhale for the next two steps. However, if you speed up, a 2:1 ratio is best. This involves inhaling for two steps, then exhaling for one step. This may require several practice running sessions to become effective.
Tips
When you are running, watch for signs of stress and tension that can affect your breathing. This includes clenching your fists. Bending forward and hunching your shoulders over also can affect your breathing and result in early muscle soreness. Taking a few steps to relax your muscles, such as through head rolls or arm shaking can help to improve how deeply you are able to breathe during your running session.
Misconceptions
Many people try to slow their heart rate through holding their breaths or slowing breathing. However, this is problematic because your body needs oxygen to function. If you do not breathe deeply enough, your heart starts pumping harder to try to stimulate more oxygen flow. This causes your body to work harder to breathe, not more slowly. Sometimes you may stop or slow breathing while running without even knowing it. By being more aware of your breath, you can run more efficiently.
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