{"id":1218,"date":"2022-11-03T12:24:43","date_gmt":"2022-11-03T09:24:43","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1218"},"modified":"2022-12-23T14:32:51","modified_gmt":"2022-12-23T11:32:51","slug":"how-to-breathe-while-running","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/how-to-breathe-while-running\/","title":{"rendered":"How to Breathe While Running"},"content":{"rendered":"\n

Breathing is arguably the most important \u2013 and overlooked \u2013 part of any physical activity, not just running. Whenever we do anything more challenging than walking, our bodies require lots of oxygen to keep up with the increased energy consumption. Furthermore, proper breathing while running may boost your speed and distance from a casual 20-minute jogger to a competitive half-marathon participant.<\/p>\n\n\n\n

Breathing Techniques for Running<\/h2>\n\n\n\n

We\u2019ve gathered several breathing tips you may implement during your next running session. But, don\u2019t go all out and try them all at once \u2013 approach each method carefully and one at a time.<\/p>\n\n\n\n

Breathe with Your Belly<\/h3>\n\n\n\n

Professional runners know how to relax the parts of their upper bodies that are not directly involved in running, including the head, neck, shoulders, and chest. Inexperienced joggers often use the latter for breathing, which leads to unnecessary tension and prevents them from inhaling a proper amount of air.<\/p>\n\n\n\n

What you should do instead is concentrate on breathing with your abdomen. This allows you to relax the torso muscles, get more oxygen, and ultimately run a longer distance.<\/p>\n\n\n\n

Many people find this technique difficult at first, but with a bit of practice, you should get the hang of it pretty fast. Try this exercise at home:<\/p>\n\n\n\n

  1. Lie on the couch or the floor facing up.<\/li>
  2. Put a book or a hand on your stomach.<\/li>
  3. Slowly inhale using only your nose (8-10 seconds). Focus on the diaphragm. Notice how the book or your hand rises above the chest area.<\/li>
  4. Exhale by slowly releasing air through the mouth (8-10 seconds). Pay attention to how your stomach muscles relax. <\/li>
  5. Do this routine 10 times, gradually increasing inhaling and exhaling intervals.<\/li><\/ol>\n\n\n\n

    Once you become a natural with diaphragmic breathing, you can start using this technique for running. It is also beneficial for people who use their voice as a tool, for example, singers, actors, or TV hosts.<\/p>\n\n\n\n

    Breathe Rhythmically<\/h3>\n\n\n\n

    Each runner has a distinct breathing pattern they use during running. Most people prefer the 3:3 ratio, which means they inhale for 3 steps and then exhale for another 3 steps. For high-intensity intervals, it\u2019s common to switch to 2:2 or 1:1 (recommended only for very short sprint sections).<\/p>\n\n\n\n

    Some sources, such as the American Lung Association<\/a>, suggest that even patterns like these may cause discomfort or, in some cases, injuries. The reason behind this theory is that the beginning of each inhalation and exhalation cycle always starts with the same foot, which means that one side of the body is subject to more stress than the other.<\/p>\n\n\n\n

    To avoid this, scientists recommend going with 3-step inhales followed by 2-step exhales. The 3:2 method splits the impact of landing between both sides of the body equally and lowers the risk of injury. However, there\u2019s not enough evidence to either support or dismiss this theory.<\/p>\n\n\n\n

    Whatever your pattern is, it has to feel natural and easy enough for you to be able to maintain it through most of your running session. To find the perfect rhythm, try a simple test. Run with a partner and have a conversation with them \u2013 you should be able to speak comfortably without getting out of breath while running.<\/p>\n\n\n\n

    If done right, rhythmic breathing can have a calming effect on your body and help you improve your mood by increasing the volume of dopamine.<\/p>\n\n\n\n

    Nose vs. Mouth<\/h3>\n\n\n\n

    People have debated for ages whether everyone should breathe through the nose or mouth when running. <\/p>\n\n\n\n

    The pro-nose camp believes that nose breathing allows runners to:<\/p>\n\n\n\n