Best 5 Breathing Techniques for Running in 2021
Do you have any idea how important your breathing is when you’re running?
Yes, you heard us right. If there was anything else more meaningful other than your running gear, it most certainly is your breathing.
Thus, it goes to show how breathing the RIGHT way is much of an importance as a runner. Otherwise, you may feel shortness of breath and won’t be able to maximize your ultimate performance while you’re on the road.
The concept is pretty simple – when you’re in tune with your breath, you run better.
Why Is Breathing The Right Way When Running Important?
If you’re asking why it is important to breathe the right way when running, well – we’ve got the answer for you.
You see, when you run with the right breathing, you get to boost your efficiency and ease, which allows you to reach your full potential when running.
While learning the right way to breathe doesn’t come overnight, as soon as you have it mastered, you’ll be able to optimize your breath better, which will lead to making your runs more enjoyable.
Why Does It Feel Difficult To Breath Sometimes?
Breathing feels hard when running for the reason that both your respiratory system and muscles need to work extra harder than normal.
When running, carbon dioxide tends to build up faster, which makes breathing more difficult too. Aside from that, you’re prone to experiencing wheezing and even tightness in your chest area.
One thing you should also know is the quality of your breath can also indicate your fitness level. So it’s safe to say that if you’re one of the beginners, your body may not be able to respond to the pace and the intensity of the sport really quickly.
5 Breathing Techniques For Running
Our team has put in place five simple and effective running techniques to help you have a better running performance while you’re on the road.
Although just a quick disclaimer, I don’t find the need to incorporate all these running techniques all at once. We highly recommend that you do everything slowly but surely!
1. Have A Breathing Pattern
First thing’s first, it’s important that you secure yourself a rhythmic pattern. This allows your body to take in more oxygen and prevents your body from experiencing any type of stress.
Here’s the best thing to do for you to prevent any muscular problems or imbalances- try to alternate the way you exhale each time you transition from your right foot and left foot (and vise versa.)
There is a tendency for your body to feel stress whenever your foot impacts the ground. But with this technique, it should feel much better.
The best thing that we love about rhythmic breathing is the fact that it allows your diaphragm to feel more relaxed instead of putting too much pressure on it that may cause discomfort to the sides of your body.
While doing this technique, we highly recommend that you:
- Follow through a 3:2 pattern as it alternates which foot experiences force or impact whenever you exhale while running. In this pattern, you will have to inhale three times and exhale 2.
- Suppose that you’re a faster runner compared to how beginners would do it; you should use the 2:1 pattern.
- By any chance you feel that following a running pattern feels too complicated, it’s better if you listen to your body and observe until you feel like you’re in a comfortable breathing pattern that you desire.
2. Apply A Deep Abdominal Breathing
Do you know what happens when you breathe through your diaphragm?
Here’s what it does – the muscles that are assigned to provide support to the way you breathe get more chances of taking in more air. Aside from the fact that it brings more oxygen to your body, it will also prevent you from experiencing any pain at the sides of your body.
The technique of breathing from the diaphragm is very important, most especially for runners who experience shallowness of breath. Since breathing from your chest has a higher chance of inflicting pain on your shoulder area, doing this technique will make you feel more relaxed.
Also, did you know that breathing from your diaphragm isn’t only for running as you can also use it in your everyday life? Here’s how you can do it:
- Lay down on your back and feel your belly breathing.
- First, breathe in through your nose so you can fill your belly with air.
- Feel your stomach expand. When you feel like it’s expanding, push your diaphragm in a down and out position.
- Make sure that you have your exhales longer than your inhales
- Repeat this daily for about 5-minutes.
When you integrate this into your runs, make sure to do it at a slow pace first. But as soon as you get the hang of it, increase your pacing.
3. Do Other Breathing Exercises
As a runner (whether you’re a beginner or if you’ve been doing this for quite a while now), you should focus on your breath from time to time.
Doing this can help you enhance your lung function and even your breath awareness.
While you get to know your body a bit more, try to discover what kind of exercises best work for you. Feel free to create your routine with these other breathing techniques:
- Pursed-lips
- Numbered
- Rib-stretch
- Equal
- Alternate nostril/Nadi Shodhana
4. Focus On Your Body’s Form
To best maximize your breathing while running, make sure that you position your body properly. This will result in experiencing better ease and efficiency while running.
Also, make sure that you:
- Keep your proper posture by keeping your head in line with your spine
- Relax your shoulders
- Prevent from slouching or hunching in a forward direction
5. Don’t Forget To Inhale Fresh Air
When you inhale clean air, it becomes easier to breathe.
With that being said, we highly recommend that you prevent running on busy or congested roads that have a higher possibility of being polluted.
The Bottomline
When you practice breathing with straightforward and the recommended techniques we’ve stated in this blog, the more you will be able to run with your full potential.
With that being said, start getting into a habit of fine-tuning your breathing and being one with your body. We guarantee you that you’ll be able to maximize your running performance better!
If you’re looking for more health and wellness tips, don’t forget to check us out here!
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