Obtaining an optimal amount of oxygen while you run can result in better endurance and performance. As you exert your body, your heart pumps faster in order to supply your muscles with oxygenated blood. That means your lungs need to take in more oxygen for better performance. When you first start running, you might notice that you find it difficult to control your breathing. By practicing proper breathing techniques, you can increase your breathing capacity for better results.
Step 1
Practice your breathing technique before you ever lace up your running shoes. Taking shallow breaths can raise your heart rate and reduce your endurance. By practicing taking deep breaths, you can become more aware of proper breathing and train yourself to take deep breaths. Lie on the floor with your hand over your belly. Take a breath so deep that your hand rises with your belly.
Step 2
Breathe deeply while running. As you set your pace, ensure that your belly is being pushed out with every breath that you take in order to achieve optimal oxygen. Maintain your deep breathing for the entire time that you run.
Step 3
Set a cadence to help you breathe with a controlled rhythm, which can help reduce short, uncontrollable breaths. Utilize a three-to-two inhale to exhale ratio, which means you'll breathe in for three counts and exhale for two. It's helpful to run in time with music or while counting in your head to ensure proper rhythm and breathing.
Step 4
Breathe through your mouth. When you begin running, it will likely be easy to breathe through your nose alone, but as you quicken your pace and begin to tire your body's oxygen stores, breathing through your mouth will help you take in more oxygen. Unfortunately, it also might result in dry mouth, so ensure that you have water or a sports drink handy in order to stay hydrated.
Step 5
Sing along with a song or talk with a friend while running. While it might be difficult at first, it will help you create a comfortable pace with optimal breathing. If you cannot talk or sing at all, you're exerting yourself too hard and your lungs might not be getting sufficient oxygen.
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