How Should You Breathe When Running?

The way that you breathe when running can make a big difference in your performance and comfort. It’s important to breathe correctly so that you can maximize your oxygen intake and minimize the amount of carbon dioxide that your body produces during your run.

Breathing the right way can also prevent dizziness and improve your VO2 Max, which is the measure of how much oxygen your body can use during exercise. Ideally, your breathing should be rhythmic to ensure that your lungs are getting the right amount of oxygen at each breath.

Many runners tend to breathe a lot more shallowly than they should. Shallow breathing takes up more energy and delivers less oxygen than deep or controlled breaths. This can be a risk factor for asthma, which is why it’s important to take your time and practice proper breath control.

It’s also important to practice breathing from your diaphragm, a dome-shaped muscle that sits beneath your lungs and allows them to expand to fill with air. This method is the most efficient for runners, because it allows your lungs to expand fully and fill with the maximum volume of air possible.

Practicing rhythmic breathing is especially important if you have asthma or any other condition that can cause you to inhale too quickly, such as allergies or chronic obstructive pulmonary disease (COPD). This will help to keep your lungs in good working order and avoid asthma attacks during your runs.

You can practice your breathing rhythms in a variety of ways, including running with friends or a trainer who can point out your breathing rhythms and work with you to adjust them. Another option is to work with a coach to create a custom breathing rhythm that fits your pace and comfort level.

A 2:2 breathing rhythm is a good option for beginners, because it encourages you to inhale for two foot strikes and exhale for two, which can help match your pace. This type of rhythm can be used for a variety of running styles, from slow to fast.

While many experts recommend breathing a 3:2 inhale-to-exhale ratio for optimal oxygenation, this can be difficult to master, so it’s a good idea to take it slowly and focus on making sure that you get a full inhale and an exhale on every foot strike. This may require a few runs to develop the habit, but it will be worth it in the long run.

Nose-to-mouth breathing is another effective method for improving your breath control while running, according to Marshall Weber, a certified personal trainer and owner of Jack City Fitness in Los Angeles. This breathing technique combines inhaling through your nose and exhaling through your mouth, engaging the diaphragm for maximum oxygen intake.

To master this technique, try it out for about three to five minutes and see how your body responds. Once you’re comfortable, stick with it on your next run.

You should also remember that a variety of factors can affect your ability to breathe efficiently while running, such as the weather, how long you’ve been a runner and whether you’re a natural born runner or pick up the sport as an adult.