Whether the goal is to run as far, as fast or as long as possible, the ability to properly breathe while running helps you to achieve your goal. Proper breathing allows you to enhance the amount of oxygen that enters your lungs, allowing you to properly maintain breath without ever feeling you are gasping for air. Although it may feel difficult at first to consciously adjust your breathing pattern, by following the rhythm of your running, you will be able to breathe as naturally as possible.
Step 1
Practice breathing via your diaphragm. This band of muscle located around your stomach helps you to breathe more efficiently, drawing the most air into your lungs and allowing you to run longer. This should first be practiced when seated. Push your shoulders forward; then relax them backwards. Take a deep breath in; then push your stomach down and out, feeling a large rush of air flow out of your lungs. While this type of breathing may take some practice, it is highly effective in preventing side "stitches" that can keep a runner from maintaining the same pace.
Step 2
Select a day you are going to work on your breathing while running--this will be a day when you will slow your running pace to focus more on your breathing. Focus on breathing at a 3-to-2 ratio. This means you should inhale once every three steps and then exhale for two steps. Practice this by inhaling on your left foot strike; then continue for your right and left foot strikes. Begin to exhale on the right and left foot strikes; then return to breathing in on the left foot strike. This breathing pattern is effective because it allows you to get more air in while fully pushing your air out with the help of diaphragmatic breathing. Note this breathing pattern will not be effective for very fast runs--you may need to switch to a 2-to-1 ratio instead.
Step 3
Continue to practice this technique over the course of several runs. You should also pay careful attention to your form while running--especially in the areas of breathing. Your jaw should be relaxed while running, and your mouth should be held slightly open--what should feel like a very comfortable position.
Tips and Warnings
- Signs that you may not be breathing properly include feeling dizzy or nauseated while running. This can be an indicator that your body is not taking in enough oxygen to match your speed.
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