Best Breathing Techniques for Running
1. Breathe with the diaphragm to get more oxygen.
Diaphragmatic breathing, also known as abdominal breathing or abdominal breathing, expands your lungs to their maximum capacity. Instead of lifting your shoulders and chest as you inhale, try diaphragmatic breathing by pushing your belly out as you inhale. As you exhale, purse your lips and slowly release the air.
When most people breathe, they raise and lower their chest as their lungs expand and contract, but chest breathing limits how much the lungs can fill.
2. Breathe in and out rhythmically with your feet.
Synchronizing breathing with walking speed prevents compression of the diaphragm, which can lead to shortness of breath. For easy-to-moderate runs, use a 3:2 breathing pattern, which means you inhale for 3 strides and exhale for 2 strides. To run faster, you can increase your breathing rate by inhaling for 2 steps and exhaling for 1 step.
3. Walk in an upright posture.
If you lean forward or lean forward too much while running, your lungs will collapse and you won’t be able to get as much oxygen as possible. Relax your shoulders and straighten your back so you can breathe more easily.
How to improve breathing while running?
1. Warm up for 10 minutes before starting your run.
Relaxing the muscles first helps oxygen flow into the blood. Do some light stretches for your hips, thighs, knees, and ankles. Raise your heart rate and energize your blood with light cardio like ski jumping.
A good warm-up will also help reduce pain and prevent running injuries.
Practice deep breathing. Lie down or sit down and place your hands under your chest. Inhale slowly through your nose as deeply as you can, feeling your belly push through your hands. Close your lips and exhale slowly. Do 5-10 minutes of deep breathing exercises every day to get used to proper breathing.
As you run, consciously consider your breathing to accommodate it. It may seem a little uncomfortable at first, but very quickly deep breathing becomes second nature.
2. Maintain an exercise regimen.
When you move, your muscles use oxygen more efficiently, making it easier to control your breathing while running. Create an exercise program that includes 30 minutes of physical activity a day at least 3-4 days a week. Get a good workout by including cardio and strength training to keep your lungs in top shape.
Try to train at the same time of day each time, so it’s easier for you to make it part of your routine.
3. Quit smoking.
Smoking makes it harder for your lungs to fill up completely, making you more prone to shortness of breath while running. If you smoke, take all possible precautions to quit smoking. Even if you don’t smoke for 2 weeks, you may notice that you can train longer and have more stamina.
Why is it hard to breathe when running?
1. Your game is very fast.
Your muscles need a constant supply of oxygen to keep the energy running fast. Pushing yourself too hard can make it difficult to breathe because you don’t have enough oxygen to keep up. Try running at a slower pace or shorter distance to avoid getting out of breath.
Warming up before a workout can help your body get used to exercising regularly.
2. The air is cold, dry or of poor quality.
Cold, dry air constricts the airways, making breathing difficult. Other air pollutants and allergens, such as smoke or pollen, can also irritate the lungs and make it difficult to breathe while running.
Running Tips for Breathing Problems
1. Use a prescription inhaler before starting a run.
If you have asthma or chronic obstructive pulmonary disease, your doctor may prescribe a medication inhaler to help open your airways and prevent cramps. Use the inhaler 15 to 20 minutes before your run to allow the medicine to absorb.
2. Run with low pollen and good air quality.
Check the pollen count and air quality in your area online, and delay your run if pollen levels are high or there is a lot of smoke.
3. Gradually increase the intensity of the run.
If you are new to running, start at a comfortable, moderate pace to get used to running again. Practice deep breathing while running. If you find it too hard, slow down or slow down as you run. Gradually increase the speed as you feel better.