Whether you’re going for a jog or running a long-distance race, controlling your breathing while running is important to build up your stamina and speed. Even though breathing comes naturally, there are a lot of small, simple changes you can make so you don’t run out of breath. Keep reading to learn the proper techniques for breathing on runs so you don’t run out of breath.
Things You Should Know
- Breathe through your nose during gentle jogs and through your mouth during intense runs to get the most oxygen.
- Breathe from your diaphragm. To do this, expand your belly instead of raising your chest when you breathe in.
- Sync your breathing with your footsteps. Try inhaling for 3 steps and exhaling for 2 steps.
Nose or Mouth Breathing?
Breathe through your nose during light jogs and slow runs.Breathing through your nose is ideal since it helps warm up the air and filters out irritants. However, it's not always possible to breathe through just your nose when you're running at higher intensities. Fortunately, on light jogs and slow runs, this shouldn't be a problem. If you do find it tough to only breathe through your nose, try inhaling through your nose and exhaling through your mouth.
Breathe through your mouth during high-intensity runs.
When you raise the intensity of your run, you'll need more oxygen, and it may be hard to breathe with just your nose. Since you can inhale and exhale through your mouth faster, switch to mouth breathing during high-intensity runs so you don’t lose your breath.
Best Breathing Technique for Running
Do diaphragmatic breathing to get more oxygen.
Diaphragmatic breathing, also known as abdominal or belly breathing, expands your lungs to their full capacity.
[3] Rather than raising your shoulders and chest when you breathe in, try diaphragmatic breathing by pushing your belly out as you inhale. When you exhale, purse your lips and blow the air out slowly.[4]
- When most people breathe, they raise and lower their chests as their lungs expand and contract, but chest breathing restricts how much your lungs can fill up.
Inhale and exhale in rhythm with your footsteps.Syncing your breathing to your running pace helps prevent pressure buildup on your diaphragm that can make you short of breath. For light- or moderate-intensity runs, use a 3:2 breath pattern, meaning that you’ll inhale for 3 steps and then exhale for 2 steps. For faster runs, you can increase your breath pattern to inhaling for 2 steps and exhaling for 1 step.
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