By Kevin Jones
There are so many benefits to running, from better cardiovascular health to improved brain health. But if you have struggled with your breathing as you run and have ruled out obvious issues such as exercise-induced asthma, then it’s time to overhaul your breathing technique.
Choose To Breath Through Your Mouth, Not Nose
In our day-to-day lives, it is encouraged that we breathe through our noses with our mouths closed. While this may be what polite society dictates, it is terrible for running.
While breathing through your nose and out through your mouth is an accepted practice in yoga, you can only take in so much air through your nasal passageway while running. Much of this restricted breathing is due to your gait, as each footstrike will jar your body. Also, as you run, it is hard to take in deep breaths through your mouth, let alone through your nose.
So, from the outset of your run, even if you can breathe from your nose, it is best to switch to breathing from your mouth from the start of your run. That way, you can be sure to bring in enough air.
Take In Deep Belly Breaths
Instinctively, most people breath fairly shallowly, just filling up their chest with air before exhaling. Doing this during runs, whether long or short, is a great way to have a ton of side-stitches.
Since no one really wants to cramp up during a run, another breathing practice you can employ as you run is taking deep, belly-filling breaths.
It can seem odd when you first start practicing taking in deep belly breaths. For one thing, it does make your belly stick out, which many women and some men feel self-conscious about when they start this breathing practice. However, by filling yourself up with air, you can boost how much oxygen is in your blood, which not only helps prevent side stitches but also helps stave off some of the burning pain some newer runners report.
Master Rhythmic Breathing For Endurance Runs
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Lastly, you will need to combine the two above breathing techniques to master the last one—rhythmic breathing.
Panting, even with deep breaths, wastes energy as you run, and when you are long distance running, you need every ounce of energy you can scrounge up. But when you have an even, rhythmic breathing pattern, you can conserve energy and improve your runs, both in quality and speed.
Naturally, you will need to tie your breathing to your running cadence. This cadence, which is defined by how often your feet hit the ground in a minute, should be used to coordinate your breathing. So, say you have a cadence of 80 SPM (step per minute). A common rhythmic breathing pattern is 2:2, so for every two-foot strikes, you will breathing in, then breath out for the two following strikes. This means you will take in 40 deep breaths per minute. Some athletes recommend 3:2, so you inhale longer than you exhale.
You may have to count your footstrikes as you learn to rhythmically breathe. But, with practice, not only will you master breathing, but your running should also be improved with better airflow.
Also, as you master your breathing, make sure you don’t neglect your stretches before and after your run. That way, your body can maintain a good balance, and you can continue your journey to greater health and wellness.
ABOUT THE AUTHOR:
Kevin Jones is a health and fitness blogger and a regular contributor to a number of fitness websites. He writes for NordicTrack. During his free time, he likes to be very active and spend time with his wife and two children shredding the slopes of Park City, Utah or chasing down the Salt Lake City Korean food trucks. Connect with him online; LinkedIn– Twitter