Learning to breathe correctly while running is a very individual process: what works for one runner may be useless for the other. But, all breathing techniques still deserve attention because when running you’ll be able to provide better flow of oxygen to the muscles and thereby remain in motion for a longer period of time.
First and foremost: locate the process of breathing. Many runners are beginning to breathe with the upper part of chest, it can be seen especially at high speeds. It’s better to breathe through the diaphragm or lower abdomen. This method of breathing is best to try during a walk, before going on running. Take a deep breath, inflating the stomach, and feel your lungs fill with air, then exhale slowly. Practice this for a few minutes, then test the same method but in the process of running.
Regarding the basic breathing technique, there’s a large number of disagreements on this issue (some people think that it’s necessary breathe through the nose and exhale – through the mouth, others – vice versa). So you can try any method of breathing (inhaling through the nose, exhaling through the mouth, inhaling and exhaling through the mouth or nose) to determine what will work best for you.
Next, you need to coordinate the breath and the rhythm of movement that allows you run longer. Start with the fact that you will inhale during 3-4 steps, and exhale during the next 3-4 steps, trying to keep your breath calm and steady. If you do not succeed, then you move too fast; when running you should be able to speak in full sentences (especially if you’re a newbie); in this case it is better to slow down. If you have difficulties with maintaining the rhythm, then first try to keep it when walking, and then begin to run.
Once you have worked out the basic breathing techniques while running, you can mix these methods. If you’re new to running, you can still do extra physical exercises in order to develop the muscles of your diaphragm.
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