Monday, February 9, 2015

How to Breathe While Running

Learning how to breathe properly while running can help you run faster and longer with less effort, and prevent you from getting painful side-aches and stitches during your workout. Read this article to learn how.

Part 1 of 2: Learn How to Breathe Properly

How to Breathe While Running

1. Breathe with your belly, not with your chest. 

Your belly should move in and out with every breath. If it is not moving when you breathe, you are probably not taking deep enough breaths.

How to Breathe While Running

2. Take longer breaths. 

This will help ensure that you are getting enough oxygen to your body, and is the best way to prevent muscle and lung fatigue. It also helps increase endurance by getting proper oxygen circulation to your muscles.

3. Keep your mouth open. 

Your mouth is wider than your nostrils, allowing you to take deeper breaths of air. Allow air to enter through both your mouth and your nose.

How to Breathe While Running

4. Find a breathing pattern. 

Try coordinating your breath with your footsteps. For example, breathe in every other time you take a step with your left foot, and breathe out every other time you take a step with your right foot. This will help you breathe more consistently throughout your run.
  • Experiment with different breathing patterns to find the right one for you. It will depend on how fast you are running.

How to Breathe While Running

5. Use the "talk test" to determine if you are breathing enough. 

You should be able to form full sentences while running without huffing and puffing.

Part 2 of 2: Improve Lung Function Over Time

How to Breathe While Running

1. Run or jog regularly. 

Running, just like any other physical activity, improves with practice. The better shape you are in aerobically, the easier it will be for you to breathe efficiently.

How to Breathe While Running

2. Do breathing exercises. 

Remember that just as we work to strengthen our muscles and hearts, we must also work to strengthen our lungs.
  • Practice taking deep breaths with your belly while sitting still or lying on your back. Put your hand on your belly to make sure it moves up and down with each breath. Count to 8 for each inhale and exhale. Repeat for 3-5 minutes.
  • Swimming regularly can also improve lung function over time, because the exercise places an emphasis on breathing. It will also help you learn how to pace your breathing, because you must learn to coordinate your breath with the strokes you take.

3. Don't smoke. 

Smoking causes damage to your lungs, making it much more difficult for you to take deep breaths while running.



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