How To Breathe When Running – Breathing Exercises And Techniques For Runners


I believe breathing techniques while running are one of the most important aspects and runners should learn how to breathe correctly. I coach on technique but knowing about correct breathing patterns while running makes the whole experience more enjoyable.

I work with a lot of clients who haven’t exercised in years, and they tell me they want to run but they cannot. Everyone can run. We were born to run. How you run, that is a different story. My clients usually experience breathing problems when running, knowing they are not related to any health conditions.

One of the reasons we experience breathing problems when running is because we haven’t found a breathing pattern to get the body, the lungs, the heart in a rhythm. We sometimes breathe faster, then slower, taking in more air, sometimes less and it’s confusing, and so we run out of breath.

To tackle breathing problems when running we must practice some basic diaphragmatic breathing exercises and learn basic breathing techniques for runners to focus on,

 

Let’s begin with the basic diaphragmatic breathing exercises:

 

Step 1. Make sure you breathe correctly, that means when you breathe in you make your stomach big, when you breathe out you pull your stomach in.

Step 2. Breathe in through your nose and out through your mouth

Step 3. The breathing exercise. Let’s take 4 seconds as count for breathing in, out and holds. You can adjust them to fit your level:

 

Linear breathing technique

I use this as a warm up for the others.

– BREATHE IN through your nose on a count of 4
– BREATHE OUT through your nose on a count of 4.
– Repeat

 

Triangle breathing technique

Imagine an equilateral triangle. It has 3 equal sides

– BREATHE IN through your nose on a count of 4.
– HOLD on a count of 4.
– BREATHE OUT through your nose on a count of 4.
– No hold after this one. Repeat

 

Adjust the in breathe, out breathe and holds according to your level. More advanced diaphragmatic breathing exercises are square, rectangle, therapeutic breathing. Contact me if you’d like to know more about them. Click here to contact me.

These breathing exercises should be practiced at rest, not while training. Practice these daily for a month. You will see improvements in your lung capacity after the first 1-2 weeks.

 

Breathing techniques for running are about rhythm.

Find the rhythm and you are on your way to solving your breathing problems when running.

 

There are mainly two breathing techniques for running efficiently:

 

1.    Two In – Two Out

This is a one of the breathing techniques for runners to begin with. It’s straight forward:

  • on Step One – Breathe In (as the foot lands)
  • on Step Two – Breathe In (as the foot lands)
  • on Step Three – Breathe Out (as the foot lands)
  • on Step Four – Breathe Out (as the foot lands)

Once you get comfortable with this style of breathing when running you can go to step 2 and keep this style from now on.

 

2.    Two In – Three Out

  • on Step One – Breathe In (as the foot lands)
  • on Step Two – Breathe In (as the foot lands)
  • on Step Three – Breathe Out (as the foot lands)
  • on Step Four – Breathe Out (as the foot lands)
  • on Step Five – Breathe Out (as the foot lands)

This style of breathing while running means that you will not stress one leg more than the other. On the first breathing technique the first out breath is on the same leg all the time. While with this type of breathing the first out breath lands on the other leg every time you breathe out. You will see when you practice both breathing techniques.

 

There you have it, 2 breathing exercises to increase lung capacity and 2 breathing techniques for runners to find the rhythm and run stronger and for longer. Remember to train yourself to breathe into the stomach and not into your lungs. Contact me if you need advice.

If you experience problems breathing when running but are unsure of the cause do talk to your GP. There care be other breathing problems.

 

Alexandra Merisoiu on FacebookAlexandra Merisoiu on GoogleAlexandra Merisoiu on InstagramAlexandra Merisoiu on LinkedinAlexandra Merisoiu on TwitterAlexandra Merisoiu on Youtube
Alexandra Merisoiu
Alexandra is known as The Body Engineer and is the founder of The Merisoiu Technique Institute Of Health And Natural Human Movement™.

She works with entrepreneurs, men and women, and re-engineers how the body functions to run like clockwork. This is done through building lasting foundations and a fit, strong and powerful body through Natural Movement in the Natural Environment.

Her mission is to challenge the status quo to enable people to reach their goals. This is done through building strong, lasting foundations in the natural outdoor environment; reducing the risk of injuries and educating people on the power of the fundamentals of Natural Human Movement™.

About Alexandra Merisoiu

Alexandra is known as The Body Engineer and is the founder of The Merisoiu Technique Institute Of Health And Natural Human Movement™. She works with entrepreneurs, men and women, and re-engineers how the body functions to run like clockwork. This is done through building lasting foundations and a fit, strong and powerful body through Natural Movement in the Natural Environment. Her mission is to challenge the status quo to enable people to reach their goals. This is done through building strong, lasting foundations in the natural outdoor environment; reducing the risk of injuries and educating people on the power of the fundamentals of Natural Human Movement™.

Leave a comment

Your email address will not be published. Required fields are marked *