Breathing Techniques Every Runner Needs To Know
Whether you’re training for a race or are simply looking to improve your physical health, running is a great way to exercise. However, there are plenty of people who seem to skip one of the most essential parts of learning how to run – breathing correctly. While most people focus on their form and work on that, they overlook proper breathing which can make all the difference. Breathing well while running can increase your endurance and improve your lung capacity, allowing you to run for longer over time. So, how are you really supposed to breathe while running? Let us explain.
Deep Belly Breathing
Also known as Diaphragmatic breathing, which is a good breathing technique while running. Instead of breathing into your chest, breathe into your stomach. To practice, lie down somewhere – your bed, sofa, or even the floor – and place your hands on your stomach. Take a slow, deep, breath into your stomach rather than your chest. You should see your hands lift. Breathe out slowly, watching your hands lower. Do this a few times to get the hang of it. Next time you go out for a run, try to breathe into your stomach rather than your chest. Doing so will increase your endurance and strengthen the muscles required for deep breathing rather than tiring out the chest muscles with short, shallow, breaths.
Combination Breathing
Now that you’ve gotten the hang of deep belly breathing, it’s time to move onto combination breathing. To practice this, breathe in and out of your nose and mouth simultaneously throughout the day. Your lips should be slightly parted and your cheeks relaxed, allowing the proper amount of oxygen in and out.
Rhythmic Breathing
Unlike the other two techniques, this one is done while running. This one will take some practice, but practice makes perfect, right? The way to do it is by adjusting your inhales and exhales to your footsteps. To get used to it, you can start by walking. For 3 strides, breathe in, and then the next 3, breathe out. Once you’re comfortable with the pattern, you can start jogging and keep monitoring it. Then, you can start running. Don’t focus too much on it, just make sure to check in with yourself every now and then during your run to see you’re breathing right.