Breathing Exercises for Running: Techniques To Keep You Running Longer

by  Running athlete man

Breathing is something we have all done since the day we were born so we should be experts at it right? Breathing is an involuntary bodily function that we do without even thinking about it. Most people are shallow breathers however, using only a fraction of their lung capacity. If you learn some breathing exercises for running, you will be able to get more oxygen to your muscles and increase your endurance. Below we will share some breathing techniques that will help improve your performance as a runner.

Breathe Deeply

I mentioned a moment ago that most people are very shallow breathers. If you are shallow breather, your chest will expand when you are breathing but there will be little change in your abdomen. When you breathe deeply, your belly will expand, not just your chest. “Belly breathing” fills your lungs with air, drawing in more oxygen to feed your muscles.

You can also practice some deep breathing exercises before you start running. Take a deep breath in through your nose and hold it for 5 seconds. Then slowly exhale through your mouth. This will help oxygenate your blood and get you ready for your run.

Breathe Through Your Mouth

You probably breathe through your nose most of the time but you may want to start breathing through your mouth when you are running. You can take in a lot more air through your mouth than you can through your nose, bringing in more oxygen and getting rid of more carbon dioxide.

Breathe More Slowly

This is an exercise you can do when you are not running. When you are running, you’re going to breathe heavier, there is no way around it. But slowing down your breathing during your everyday activities can help train your body to use oxygen more efficiently when you are exercising. The idea is that when you slow down your breathing your body will learn to compensate for a lack of oxygen during your normal activities. Once you start exercising, your body will be more efficient at processing the oxygen you take in.

Cadenced Breathing

Cadenced breathing is breathing with a specific rhythm. It is a way to get your breathing and your running movements in sync. A lot of top athletes will use a 2 to 2 cadence when they are running. What that means is that they will take two steps while they inhale and two steps every time they exhale. If that particular cadence does not work for you, you can alter the pattern to something that does. Maybe a 2 to 1 pattern or a 3 to 3 pattern.

Hopefully these tips will help you improve your running by supplying your muscles with the oxygen they need and improving your endurance. Another thing that can help your running improve is to run with a friend or even a group of friends. Running with other people not only makes it more enjoyable but there may be a little bit of friendly competition that will help you push yourself a bit further. If you don’t know anyone that likes to run you might want to consider visiting to find a workout partner in your area.