Breathing is the most important factor in distance running, even more so than leg strength. Endurance is about adapting your body to the long haul, and taking and using oxygen efficiently is a major factor in that adaptation. Stay relaxed, let your mouth hang slightly open, and breathe from your diaphragm through your mouth and nose. Experiment with different cadences and drills to find a pattern that suits your running style.
Steady Rhythm
The most common technique is the steady rhythm, in which you inhale and exhale for the same number of strides. For distance runners, this is usually a 4:4 pace, but you can increase it to a 2:2 when you sprint to the finish. The theory behind the steady rhythm technique is that conscious breath regulation keeps you moving oxygen in and out at a regular cadence, without resorting to panting. Once you begin huffing and puffing, you don't use the oxygen as efficiently, and you'll hit the wall.
3:2 Pattern
Some people find more success with a 3:2 breathing pattern. This allows you to take a big breath, but forces you to expel every last drop of carbon dioxide in a strong, quick gust. Less carbon dioxide will remain in your body, which leaves more room for new oxygen. New oxygen travels to your muscles, which use it for fuel, allowing you to last longer before lactic acid begins building up. This technique may take some practice at a slower pace to master, but once it comes naturally, it can help you achieve more distance.
Deep Breathing
Distance runners occasionally lose their breathing rhythm in the middle of a long race, and begin to panic because they suddenly feel the aches and pains, and feel out of breath way too soon. In these instances, a long, deep breathing pattern can help you relax, calm down and gradually fall back into your race pattern. Take a deep breath, then let it all come whooshing out while you shake your hands, roll your shoulders and relax your face. One or two deep breaths is enough, then allow your normal rhythm to return. You'll feel better, and you'll delay fatigue.
Drills
Reducing your body's demand for oxygen can also help with your breathing. Try running 25-meter drills while holding your breath, so your body will learn to adapt to high levels of lactic acid. Concentrate on maintaining perfect form and high speed, then exhale and breath normally at the finish line. The more your body gets used to lactic acid, the longer you'll go without gasping for air. Cross-train with swimming, where the stroke-dictated breathing patterns can help you regulate your oxygen intake. It mimics the steady cadence of running, but you can't cheat with extra breaths because your face is in the water.
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