You probably wouldn't have ever thought about following the right running breathing techniques, right? Breathing is something that is very natural and there wouldn't be any moment that any runner would think of considering some breathing exercises for running. Well if you belong to such a group of people, then you are underestimating a very crucial factor for your performance.
The process of breathing involves the pulling in of oxygen that fuels the various body activities. It may be surprising for many of you, but even breathing can be done wrong and which means that there are the correct ways too.
In this article, we will bust this cloud of unawareness for all you runners who by now have been ignorant towards such an important thing. We will be familiarizing you with all the related information and tell you some best breathing exercises for running that will optimize your entire performance.
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What are the basics of breathing?
The key for runners is that their lungs should keep expanding regularly while running so that their body becomes able to utilize oxygen better. This is the reason why they train more and regularly at the mid-high heart rate mode.
You must note a thing- your major position throughout the day largely affects the way you breathe. It can either be shallow or deep depending upon the posture of the body.
What goes wrong with breathing?
Runners are advised to breathe the way it feels natural to them. However, it might not be just that effective. Here are some of the common mistakes that the runners make while breathing:
What are the best running breathing techniques?
Boosting efficiency and ease while you run can be made possible by following the right techniques for breathing. Without any further ado, let’s get started.
Belly or Diaphragmatic breathing
Breathing through the belly helps you to take in maximum oxygen while running. It also helps in relaxing the diaphragm muscles that lead to the enlarging of the chest cavity space. This expands the lungs up to the fullest and consume more oxygen which stays for longer.
When the muscles receive oxygen-infused blood, the body remains fatigue-free for longer. It also calms the mind down and improves the focus of the runner.
This is the reason why it is also called Diaphragmatic breathing as the diaphragm plays a very important role in the breathing process too. Warming it up prevents their cramping and also relaxes the side stitches that are very common among the runners.
Practicing belly breathing is very easy. Just lie down straight on the floor. Place your hands, one on the belly and another on the chest.
Fill in a deep breath. You will see which part is making more of the action. Now try to exhale the air by moving it up to the chest. Before this, you can also try pushing the diaphragm in and out.
You can follow this drill so that you adapt better. Out of all the running breathing techniques, this one will work best for the strength workouts to stimulate the nervous system better.
Rhythmic breathing
This is also known as Cadence breathing which is the measure of the steps that one takes while inhaling or exhaling. Most of the runners display even foot strikes as a natural tendency. Although, there are no strict rules of breathing rate and they are different for each runner.
Breathing in the right pattern that matches the cadence can help one in preventing injuries and also boost their overall performance. The body suffers lesser stress during each impact as you pull in more oxygen. This also keeps muscular imbalances away and relaxes the diaphragm too.
So the key is to calculate the rhythm rate for yourself by analyzing your intensity. Knowing your pace can help you to know what causes you discomfort and when. Follow this drill to do so:
There are several patterns, like the 2:2, 3:3, or 4:4 which correspond to the difficulty level of the run. You can also experiment with alternate breathing patterns differing for both sides which are regarded as a better option for enhancing core strength and remain injury-free.
The 2:2 method
This is one of the rhythmic breathing patterns that we spoke about in the previous technique. It means that you take two steps while inhaling and take the same number of two steps while exhaling the breath. This type of breathing is considered a stabilizer.
It helps you to get a better pace and breathe steadily. The oxygen flow to the muscles also gets consistently steady. It is advisable to practice this method without putting any music on while running so that you adapt better to the breathing rhythm.
You can start experimenting with this method first while walking. Then do the same in the easy trails and then incorporate it into the faster run as you adapt more.
One disadvantage of this pattern is that you become susceptible to certain injuries since you always end up on the one same foot while exhaling. It is also a bit difficult for beginners or getting used to it.
Combine nose and mouth breathing
The air that goes into the body through the nostrils is warmer and better filtered. However, it is pretty obvious that breathing through the nose takes in lesser oxygen, stresses the facial muscles, and causes tension.
Using the mouth mainly to breathe maximizes the oxygen intake and also keeps the jaw relaxed. This is a beneficial way as the body suffers through stress while running and it imperative to give it as much oxygen as possible. High intensity runs benefit through this breathing way.
Breathing just through the nose is a loss on oxygen inhaling while breathing just through the mouth caused hyperventilation. So the best way out can be to breathe using both of them together while running. This keeps the breath steady and enables the diaphragm to take oxygen up to its full potential and also exhale the carbon dioxide efficiently and quickly.
However, you can try improving your nose breathing with this drill:
What can improve your breathing further?
It is important to address the issue with the right technique. However, it is equally important to follow certain breathing exercises for running that will compliment your technical efforts. These simple tips can help you breathe even more efficiently and easily.
Additional breathing exercises
Do exclusive breathing exercises that aim to improve lung functioning and capacity. They also enhance your breath awareness. You can follow some of these techniques- equal breathing, numbered breathing, rib stretch breathing, pursed lips breathing, alternate nostril breathing, and many more.
Watch this video to learn more about them.
Maintain a good form
Positioning the boy in the right manner plays a very crucial role in supporting the breathing process and other related activities. A good posture throughout the day keeps the head and spine in line.
Keep the shoulders in a relaxed position, dropping down away from the ears. Do not slouch or hunch much.
Take fresh air
Every exercise gets better when you are breathing in clean air. Get onto the less busy roads. Plan the run according to the time when the pollution is least.
Final words
The bottom line is that knowing the right running breathing techniques is imperative to get the best results out of the running workout. To maximize the output, you can add some breathing exercises for running to the regime that can improve your overall breathing behavior. It's not important to follow all the techniques and you can try your way out of them.
Start slowly, but be steady!
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