How to Breathe While Running – Breathing Technique
Are you wondering whether it’s possible to breathe while running or not? Don’t worry since we’ve already asked some runners for help and learned that they always breathe in and out through their mouths. But to help you understand more about the principles of this rhythmic breathing, we will show you today the true breathing technique during the run!
What is the rhythmic breathing?
It’s one of the essential elements to keep runners injury-free during the run. But to gain more insights into how it really happens, take a peek at a few stresses of your own running activity: Once the foot hits the ground, that force created is equal to 2 - 3 times your bodyweight and it’s the greatest as the foot strike at the start of your exhalation. So if your stability is not good enough at that time, it could make a storm for injuries.This is why you should need the rhythmic breathing, which often coordinates your footstrike with the proper breathing technique. Moreover, ensure to land on your right or left at the start of all exhalation so that the force can be shared equally across 2 sides of your body.
How to breathe effectively for running?
1. ESTABLISH A BREATHING PATTERN
Most of the athletes are stated to grow their 2.2 running pattern in which they will breathe in for 2 footstrikes while also breathing out for another 2 footstrikes. This pattern enables you to train more precisely so that you can run faster and greater than that, it stops us from falling on the same foot - this easily leads to our injury.So are you now heading out for a run? Be careful since if you’ve got a quick or shallow breathing pattern, then your own muscles just can’t actively stabilize the trunk. Worse than that, it impairs our physical and athletic coordination as well as reduce the general performance. Just hit the ground when the entire body is at its most stable position during the inhalation.
2. BREATHE THROUGH YOUR MOUTH
Should we breathe through our mouths or noses? Well, the mouth as always and that’s simple to understand that. During the run, we’re in need of as much oxygen as possible, so that’s why the nose is unable to get in almost as much oxygen as how the mouth does. Your nose isn’t that productive, is it? Don’t blame it since it’s smaller!In fact, the nose can help us out obviously, but it just can’t be the staple way of breathing while you’re running. Besides, according to some of the best runners, they confessed the reason why nose-breathing is not for them - it actually slowed them down.
3. MAKE YOUR MOUTH LESS DRY
Are you feeling that your mouth is getting drier when you try to breathe through it during the run? Any good advice? If that happens, the dehydration issue might be the main reason. While running in the severe heat of summer, it’s vital to begin all runs well-hydrated at first and ensures your pee to be pale yellow in color.Try to drink fluids for any longer run that lasts from 75 to 90 minutes. If that does not work well, here are a few things to do to keep your mouth less dry:
In case you’re one of the chewing haters while running, then the only way to fix it is to breathe through the nose if it’s the easy runs and at the time when your oxygen needs are low. However, if it’s the intense and faster races or long runs, you must need that oxygen in lungs!
4. LEARN HOW TO BLOW UP BALLOONS
This sounds a bit weird at first when it suggests you to practice blowing up a balloon. Don’t be quick to judge it because this action can encourage you to clench your core muscles and diaphragm pretty hard. So it’s easy to increase this effect by letting yourself enter into a crunch or a sit-up position on the back. Do it with your bent knees and feet extended flat on the ground.Next, go to blow up a balloon by breathing in through the nose and breathing out through your mouth. Make sure to keep pressure against the ground with the low back.
5. PRACTICE BREATHING THROUGH PURSED LIP
Pursing your lips by forming a hole as tiny as possible in your mouth and then breath through it. When doing this type of lipped breathing, you should be aware that this will keep you from breathing too fast. Only takes the maximum of 4 seconds to breathe in through the nose, and 8 seconds to breath out slowly through your pursed lips.Practice this from 1 to 2 times a day and do it for 3 or 5 minutes. Picture you’re blowing at a candle, but hard enough for it to flicker, not totally get it extinguished.
6. RESTRICT SHOULDER MOVEMENT
Start sitting in a chair with both arms and elbows assisted by the arms of a chair. Once breathing in through the nose, try to push down on their arms and once breathing out through your pursed lips, produce that pressure on the arms of the chair. Well, the true aim of this exercise is to maintain you from raising the shoulders whilst breathing since doing this might trigger your upper chest breathing.
7. DO PLANK WORKOUT
This type of exercise is believed to teach you the right way to breathe while running. Basically, enter into a front or a side plank position. Next, take 8 - 12 breaths right from your own belly button. Then breathe in through the nose and out through the mouth.
When exhaling, imagine your own breath to be pushed through a straw and that breath needs to be powerful. Let’s switch the breath to a more controlled 10-second cycle in which you need to breathe in for 5 seconds and then breathe out for another 5 seconds, too.
So you can see that there are many ways that you can use to breathe properly during the run. Always avail the rhythms to track your hard effort in every workout and race. Also, do not have yourself too emphasized on the exact rhythm every stride you take. Just do whatever makes you feel comfortable and then things will go as easily as possible.