Running and breathing: How to breathe when running

If you are a beginner in running, you may not know how to breathe properly while running. Whether you're training outside or on a treadmill, learning how to breathe efficiently means you'll run faster, feel less stressed and maybe start to enjoy your workout more.

Breathing and running

The faster you run, the faster you get out of breath and you may feel some discomfort, as the respiratory system works differently than at rest. Relaxing as much as possible under these conditions is difficult but it can help you relax your breathing too.

The most common mistake that people who start running make is that they go too fast and don't learn to have a rhythm. So, this strongly affects breathing. Then comes an oxygen deficit situation, where the muscles work harder than the amount of oxygen they can receive.

At these intensities, you are using the anaerobic energy production mechanism, which however lasts for a short time and you necessarily need to slow down to drop the heart rate and be in an aerobic training zone (where you are using the aerobic energy production mechanism).

One way to control it is to breathe through the nose. This way you get large doses of oxygen and helps your body to manage the increased levels of carbon dioxide in the blood.

One study demonstrated the importance of nasal breathing in 10 runners evaluated over a six-month period. The number of breaths per minute decreased, while oxygen uptake and dioxide removal increased.

In tensions where this is not possible, inhalation could be through the nose and exhalation through the mouth.

In the first few weeks when you start running, it's good to be at a pace where you can comfortably talk to someone. As you improve, you can try higher speeds.

What is rhythmic breathing

Rhythmic breathing is a good way to calm the nervous system as you run. Running releases hormones such as dopamine and endorphin. However, running at high intensity can increase cortisol, which is a hormone associated with stress.

Rhythmic breathing is not effortlessly achieved by just anyone but it is a good way to calm the body.

How to do it? Try to empty your lungs by taking a long exhale, then inhale through your nose for 5 seconds, pause for a short pause, then take a quick strong exhale through your mouth.

A survey showed that rhythmic breathing is very effective for runners, as it helps to reduce stress on the respiratory system. It reduces the work of the respiratory muscles and therefore their fatigue and improves respiratory performance by improving the exchange and transport of gases.

The above is not something that is easily done. It takes concentration and effort in the beginning. You can start this technique before running for 5 minutes while you are still relaxed. When you feel comfortable with the technique, start jogging slowly and notice how your running improves. Then gradually increase the intensity.

If the above is too difficult, just concentrate on observing your breathing as you run. That alone can help your performance.

How breathing affects your running technique

When you are breathing heavily or feeling stressed as you run, you will notice that your technique breaks down.

The hardest thing is learning to relax. Breathing the right way will help you to do this. If you can do it, your technique will naturally improve on its own, of course. However, if you remain stressed, at least try to be aware of your technique as well. You can relax your shoulders, shake your arms and that in itself will help your breathing.