Running is a highly aerobic activity, meaning it increases your heart and breathing rates. The faster you run and the more difficult your terrain, the more oxygen your muscles require. The ability to breathe properly while running can help you maintain adequate oxygen levels, which will enable you to run longer or faster. If you are new to running, or if you are having trouble regulating your breathing, there are techniques you can use to maintain steady respiration.
Mouth Versus Nose
Breathing through your nose, rather than your mouth, will warm the oxygen before it reaches your lungs. While this technique can be helpful running in cold weather, it can also limit your oxygen intake. Breathing through both your mouth and nose simultaneously while running can increase the amount of oxygen your body receives. Staying in an aerobic state, or where you have enough oxygen to supply energy to your muscles, will help you run longer and prevent fatigue and cramping.
Diaphragmatic Breaths
When you inhale, you may only think about expanding your chest and ribcage. Engaging your diaphragm, or the muscle that sits below your ribcage, can increase your oxygen intake and promote relaxation. When you use your diaphragm to breathe, you can fill the lower parts of your lungs, which are largely ignored when you only inhale into your chest. At first, practice this technique when you are not running. Place your hand on your stomach and inhale, intentionally trying to push your hand outward. Once your abdomen expands, finish inhaling into your upper chest. This process will maximize your lung capacity. Although you often cannot take a breath that deep while running, getting into the habit of using your diaphragm at rest will help you use it, even minimally, while you are in motion.
Cadence
You can time your breathing to match your running strides, or cadence. Keeping a breathing cadence, such as a three to two ratio -- three strides of inhalation and two strides of exhalation -- can help keep you relaxed and cruising through your workout. This particular ratio may not work for you, however, depending on your fitness level and speed. If you run faster you may need to increase the ratio to two strides to an inhale and one to an exhale. Finding your own cadence is best; the right cadence means you can continue running while maintaining your breathing pattern and do not experience fatigue or cramping.
Lung Conditions
If you have asthma or any other condition that affects your respiratory system, even something as passing as a head cold, your breathing rate may need special attention. If you have asthma, it is important to run with your inhaler if you have one. Slow your pace or stop if breathing becomes difficult. If you have a cold, the Mayo Clinic recommends taking it easy. Although it is relatively safe to exercise if your symptoms are from the neck up, a stuffy nose will decrease your ability to take in oxygen and limit your physical abilities.
