Correct Running Breathing

While running, it is important to become aware of any abnormal breathing. Respirations will come at a faster rate and will be much deeper as the need for oxygen increases. Any runner should pay close attention to his breathing pattern, adjusting his inhale and exhale to a level that will be more efficient. Quick shallow breaths indicate nervousness and cause the entire body to tense up. It is, therefore, important to make a determined effort to slow down breathing patterns by taking deeper breaths that are regular and rhythmic.

Breathing should be relaxed, and follow the principle of belly breathing, which will also help to avoid the dreaded side stitch. With proper abdominal breathing, the belly expands breath is taken in, and flattens breath is exhaled. The expansion of the abdomen fully lowers the diaphragm and the lungs inflate to the maximum, allowing more efficient intake of oxygen.

It is necessary to breath in constant rhythms, using the 2:2 method of breathing, which will help with oxygen intake and will keep the runner in tune with his body and running rhythm. Every two strides taken will correspond to one complete breath consisting of one inhale and one exhale. A slow inhale after a forced exhale is best for this technique. Counting breaths can also create a distraction during a particularly difficult long run. Regular rhythmic breathing is also required when the body is at rest. During rest, the rate remains about the same, while breathing volume uniformly drops.

Furthermore, to allow an increased need of oxygen the best way for marathon runners to breathe is to run with their mouths open. This is because, while running, especially at high speeds, enough oxygen will not get into the system through nose breathing alone.

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3 Responses to “Correct Running Breathing”

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