Breathing incorrectly while running can lead to various problems, such as fatigue, affecting endurance and increasing the risk of injury…

Many people often feel out of breath when running. Incorrect breathing can lead to fatigue, increase the risk of injury… Therefore, it is necessary to know effective breathing techniques when running to improve performance. When breathing properly, it will provide enough oxygen to the cells, remove carbon dioxide from the cells.

1. How to breathe when running?

Runners can increase their endurance and performance through specialized breathing exercises. These breathing exercises are beneficial for both new runners and those who are training for competition. Using oxygen effectively is very important to avoid lactic acid buildup which can lead to cramps and muscle pain.

– Practice deep breathing: For new runners as well as athletes, it is necessary to practice deep breathing before exercising, especially when running at high intensity. This helps stretch the respiratory muscles, preparing the body for active physical activity. Additionally, maintaining good posture while running can help support better lung function.

– Nose breathing: Breathing through your nose instead of your mouth is recommended because it helps clean and humidify the air. Nose breathing increases oxygen absorption efficiency by 20%. Start breathing through your nose with low-intensity runs, then gradually increase the intensity.

Improper breathing can lead to a variety of problems, such as fatigue, poor posture, reduced endurance, and increased risk of injury.

2. Five recommended breathing exercises for runners

2.1 Patterned breathing:

Patterned breathing exercises help to tone the diaphragm and control breathing better while running. Once you master this exercise, you will be able to breathe more deeply, improving your running ability.

How to do it:

+ Step 1: Start by walking, basing your breathing on your steps. For example, inhale for two steps, exhale for the same amount of time – this is called 2:2 breathing

+ Step 2: Maintain this pattern for 1-2 minutes

+ Step 3: When you feel comfortable, increase your speed and start running while still breathing based on your stride.

These exercises can vary in form, depending on the runner’s goals and desired speed. Use 2:2 breathing for short sprints or races and 3:3 or 4:4 breathing for longer workouts or races. Rhythmic breathing can help you run with more power and efficiency even when you start to get tired.

2.2 Belly breathing:

Also known as diaphragmatic breathing, involves taking deep breaths from the belly to strengthen the diaphragm, reducing the risk of cramping. This exercise is especially helpful if you have shallow breathing, causing tension in the shoulders leading to cramps and back pain. This breathing pattern allows you to take in more air. Here is how to practice belly breathing in 2 simple steps:

+ Step 1: Inhale through your nose, filling your stomach with oxygen, causing your belly to expand.

+ Step 2: Exhale, pulling your belly in, pushing all the air out.

Note, when exhaling, make sure your breath is longer than when you inhale. To start, try doing this exercise while lying on the floor. Once you get used to it, do it while running by slowing down and following the steps above.

2.3 Even breathing:

This method involves inhaling and exhaling for equal amounts of time, promoting slow breathing, which is very helpful in regulating the pace. Although it seems easy, this is one of the more difficult exercises because it is all about discipline and control.

How to do it:

Inhale and exhale through your nose, making sure each inhale and exhale is of equal duration.

Although this exercise is the most difficult to master, it is the easiest to do while you are running because it does not require any physical manipulation of the body, helping to get enough oxygen exchanged in the system, helping to improve endurance, running further.

Breathing exercises are a great way to increase endurance.

2.4 Alternate nostril breathing:

Alternate nostril breathing originates from yoga exercises. This technique is known to reduce stress and improve cardiovascular function. The method is very easy to perform in 5 simple steps:

+ Step 1: Raise your right hand, press your index finger – middle finger – ring finger into the palm of your hand. The remaining fingers are straight. When exhaling, use your thumb to close your right nostril.

+ Step 2: Inhale through your left nostril, then close your left nostril with your little finger, release your thumb from your right nostril, and exhale.

+ Step 3: Inhale again through your right nostril, close your right nostril, then release your left nostril, inhale, then exhale.

+ Step 4: Repeat this cycle for up to 5 minutes.

Once you are comfortable and know how to do the cycles, try this exercise as part of your warm-up before running, it will help you increase your lung capacity (by strengthening your diaphragm), thus increasing your endurance, without feeling out of breath while running.

2.5 Pursed lip breathing:

Pursed lip breathing will reduce the impact on your lungs when running, slowing down your breathing by keeping your airways open for longer. This makes it easier for oxygen to enter your blood and remove carbon dioxide that has accumulated in your muscles.

How to do it:

+ Step 1: Inhale through your nose.

+ Step 2: Purse your lips as if you are puckering them.

+ Step 3: Exhale as slowly as possible through pursed lips. It should take you twice as long to exhale.

This exercise is much easier than diaphragmatic breathing and has a similar effect on the system. You can easily do it while running as long as you focus on your breathing.

3. Tips for Better Breathing When Running in Cold Weather

Running in winter can be beneficial for the immune system and respiratory tract. However, runners should take precautions when the temperature drops, as the body is no longer able to warm the inhaled air before it reaches the bronchial tubes.

A scarf acts as a covering for the mouth and nose to keep it warm. Inhale through the nose and exhale through the mouth. When inhaling through the nose, the air is warmed and filtered before it enters the lungs. The mucous membranes, throat, and bronchial tubes will be less irritated. To absorb more oxygen, inhale deeply into the diaphragm through the nose, and exhale more through the mouth.

When starting to run, it is important to run slowly. Start with a moderate warm-up to prepare the body. Aftercare is also important. You should change clothes immediately after a cold weather run to keep your body warm and dry. Warm drinks, nutritious, healthy foods and relaxing breathing are recommended for recovery.