How To Breathe Right When Running

How To Breathe Right When Running

Many beginner runners quickly find themselves out of breath. This usually means that their steps are too fast. But it can also be caused by inadequate breathing while running. In today's post, we show you how to breathe properly while running and with it improve your performance.

Abdominal abdominal / shallow chest breathing

When running, you should use deep abdominal breathing (or diaphragmatic breathing) as it is better for efficient and maximum oxygen intake (VO2 max) than superficial chest breathing. The air you breathe only stays in the lungs for a short time, preventing full air exchange. This then reduces the amount of oxygen you take. Bad breathing techniques are often the reason why people get it fearful side stitches while running.

Breathe in, in contrast, is a much more effective breathing technique for running because it utilizes the entire ability of the lungs. The air you breathe also moves to the bottom of your lungs and stays there longer. This increases your oxygen intake.


Breathing deeply and consciously will automatically make you breathe deeply. This then helps increase your VO2 maximum.

How can you do deep abdominal breathing?

1. Lie down on the floor or on your couch and put a light hand or book in your stomach.

2. Take a deep breath and realize. You should be able to clearly see the book rising as you breathe and falling as you exhale.

3. Focus on trying to blow air out of your lungs. With a little practice, the abdominal breathing becomes automatic and feels natural.

Men breathe as they run

Nose breathing vs mouth breathing

In general, the purpose is to take oxygen and expel carbon dioxide as soon as possible. Naturally, you cannot breathe as much as possible through your mouth. Therefore, it makes sense to breathe through your mouth for a moment running. While it is true that air is filtered and heated while you breathe through the nose, it is not a good idea to get rid of your body by achieving maximum oxygen intake when your body is under stress. As the intensity of your runs increases, you will quickly see that you cannot get enough oxygen by simply breathing.

Proper breathing rhythm while running

  • Easy to operate at low intensity: 3: 3 (three steps for breathing and three steps for breathing)
  • Medium intensity run: 2: 2
  • Maximum and maximum intensity runs: 1: 1 (the last blast at the end of the race)

This price should only be used as a practical rule, and does not apply to every runner. The best way is to try out a few different breathing rhythms and find what works best for you.

Some studies even reject the notion of prescribing respiratory rates. Regardless of respiratory rate and walking intensity, the most important thing is to focus on deep, conscious breathing. while running so that you can increase your breathing time and breath.

the men ran down the street


Avoid shallow chest breathing while running and focus on deep abdominal breathing. Breathe through your nose and mouth, but especially through both. Try out a few different breathing rhythms and choose the one that is most comfortable for you. Usually you the best breathing techniques for running will evolve on their own over time.


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