How To Increase Oxygen Intake When Jogging

Jogging is an aerobic exercise, which means your body is fueled in the presence of oxygen. When you become out of breath during a jog or have rapid and labored breathing, your body doesn't get enough oxygen, which leaves you so uncomfortable, you might not be able to continue. Breathing correctly enhances your performance and makes jogging more enjoyable.

Step 1

Shake your shoulders a few times to relax the muscles and keep them down. If your shoulders are up around your ears when you jog, you are tightening muscles and restricting your breathing. Keeping your shoulders down and relaxed allows for maximum oxygen intake during jogging.

Step 2

Breathe as deeply as possible in through the nose and out through the mouth. Breathing this way is a form of relaxation breathing, even when you aren't jogging, and allows for maximum oxygen intake. You don't have to focus on breathing deeply while jogging, but don't limit your oxygen intake, as will happen if you close your mouth.

Step 3

Try inhaling or exhaling to your steps, or cadence breathing, which is a way of controlling your breathing and evaluating whether you are working too hard. According to FitnessMotivator.com, try a 3-3 cadence if you are just starting out. This means three steps per inhale and three steps per exhale. You can progress to a 2-2 or 2-1 cadence when you feel ready.

Tips and Warnings

The steps in this article are guidelines, and each jogger typically adapts to his own unique pattern. To breathe most effectively during jogging, it should be natural and relaxed. Slowing down might help you breathe more effectively. If you are frequently out of breath when you run, slowing down your stride might help your endurance. Walking and running intermittently might also help. When doing cadence running, you are pushing yourself too hard if you feel light-headed or are getting cramps. For example, if you have these symptoms with a 2-2 cadence, try a 3-3 cadence.
If you have difficulty breathing that is ongoing during any type of exercise, see a doctor for a complete health evaluation.