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Running Breathing Techniques: Tips | Belly Breathing | Cadence

Running Breathing Techniques

Running breathing techniques are an important aspect of running. The respiratory system plays an important role in helping a runner to run effectively. Correct running breathing techniques are as important as the stretching and warm up exercises before you start running. Incorrect running breathing techniques lead to stress, decrease running time and can also have adverse effects on the body. Running breathing techniques include:-

• Deep breathing: This is the key to safe and successful running. Deep breathing enables you to use the lungs and more of the oxygen that is available. This kind of breathing also relaxes the runner and makes him/her less fatigued. A couple of times during running, take a deep breath and exhale all the way out.
• Another technique is to breathe slightly slower than your body requires when you are not running. This technique forces the heart to beat faster as you are starving your body for oxygen. Over a period of time, the body learns to compensate for this lack of oxygen. Even when you are not practicing this technique you process the air you breathe, more efficiently.
• One way to keep breathing in rhythm is to time your breath with your steps. You must make an effort to breathe in and out in a set pattern.
• Breathing in the ratio of 3:2 is good. Inhale for three steps and exhale for two steps. If you are running fast, the ratio changes to 2:1.

Running Breathing Tips - Belly Breathing

Learning to breathe properly while running will help to increase your endurance, make your body more efficient and your runs more comfortable as well. Running breathing tips include:-

• Breathing from your nose and mouth. Keep your mouth slightly open while running. Allow air to pass both in and out through your mouth and nose. This is the correct breathing technique.
• Do not take very shallow or very deep breaths while running.
• Belly breathing is also very important. Breathe from the depths of your stomach and not your chest. You should feel your abdominal muscles expanding when you inhale and contracting when you exhale.
• Practice the above exercises while walking. Move onto jogging and then onto running.

Running Breathing Cadence

Running breathing cadence is the breathing in and breathing out of the lungs to the cadence or tempo of the left or right arm or left or right foot. There are different types of breathing cadences that can be used while running. For example, each time your foot touches the ground, you will be either breathing in or out. Breathing at key positions while running will change your performance.

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