Breathing can become labored and difficult when you are running. Learning breathe during a run can be challenging for beginning runners. Keeping your breathing even during running can make running longer distances less painful and more enjoyable. By keeping a few things in mind, you can keep your breathing under control and effective rather than labored.
Mouth vs. Nose
Breathe through both your nose and your mouth. You will often hear that breathing through your nose is a good way to keep your breathing under control. However, using both your mouth and nose allows more air to enter and leave your lungs and will allow you to work out harder without becoming deprived of oxygen and without developing painful side stitches.
Rhythm
When you first begin running, try to keep the rhythm of your breathing the same as the beat of your footsteps. For instance, begin your run by breathing in for four steps and out for four steps. During a long run, this will help to keep you from running too hard in the beginning of your run, because you can simply slow down if you find your breathing and your footsteps get out of sync. Eventually as you fatigue you will breathe more quickly and perhaps increase your rate so that you are breathing in for three and out for three. Always make sure to breathe in the same number of steps you breathe out.
Effort
When your breathing becomes too labored while running, slow down. This will decrease the amount of oxygen your body requires and will slow your respirations. Use this rule of thumb during a long distance run rather than shorter sprints during which you should expect your breaths to be quick.
Diaphragm
Use your diaphragm to breathe. The diaphragm is the large muscle located underneath your rib cage and is responsible for helping you to breathe in. By using the muscles in your abdomen to help your diaphragm contract (breathe in), you will breathe more efficiently--especially when you begin to breathe hard while running. Practice using your diaphragm while resting. When using your diaphragm to breathe, your abdomen should move more than your chest.
Breathe Deeply
Breathe deeply and fill your lungs as much as possible while running. Small, short, inefficient breaths will leave you fatigued more quickly and are an indication that you are running too quickly to maintain your pace for long.
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