Have you ever wondered how to breathe properly while running? I thought so … Is there the one and only way to breathe or should we breathe as it comes naturally to us? Does it matter at all?
In training we often focus on improving the elements of technique, choose special shoes or inserts, measure the posture errors etc., and often we forget about such prosaic and natural things like … breathing. The truth is that this is one of the most important factors affecting running efficiency. Oxygen is essential for effective work and as long as we are able to deliver as much as we consume, we can continue the effort for as long as we want. That’s why:
[bctt tweet=”Take a deep breath!” username=”lepiejbiegac”]
BREATHE FULLY!
The secret to effective running is to go without taking oxygen debt as long as possible. The oxygen debt occurs when we consume more oxygen than we can deliver – at this point the it all begins to go downhill and soon our organism will stop us.
How should we breathe during the run so that it doesn’t happen? First of all: breathe deeply! Shallow breathing won’t give you the right amount of oxygen. Whether you breathe with your nose or mouth, in 2-2, 3-3 or any other rhythm, take care to breathe in as much air as possible with every breath. More oxygen is better performance, better performance is calmer breathing and less effort.
You can’t breathe deeply all the time, but try to take a few deep breaths from time to time – take a deep breath, fill your lungs to the fullest and push all the air out. Repeat several times – this way you replace the so-called. „residual air”, which always stays in the lungs and is not replaced when breathing naturally.
[bctt tweet=”Conscious and deep exhaling will automatically lead to deeper inhaling” username=”lepiejbiegac”]
NOSE OR MOUTH?
Nasal breathing is generally less efficient, which does not mean that it is always worse. If you run slowly and calmly, you can afford to breathe through your nose because your body doesn’t spend as much oxygen. Additionally, consciously inhaling through your nose and exhaling through mouth, you can lower and calm your heart rate. However, this only applies to easy runs.
If you aim at a faster or harder training, mouth breathing will provide a lot more oxygen, so it will allow for more. I prefer to breathe through my mouth because I have more oxygen available. On the other hand, there are those who breathe through their noses and somehow manage. What is important is for your breathing to be deep enough – fast or slow, ultimately what’s important is the amount of oxygen that gets into your lungs from where it can be transported everywhere else.
You’re just starting and don’t know how to breathe? First and foremost – breathe comfortably. Trust your body and don’t force your breathing in one way or another. Your body is a really clever machine – it will always strive to provide you as much oxygen as possible – provided you won’t interfere!
[bctt tweet=”Listen to your body!” username=”lepiejbiegac”]
FIND YOUR RHYTHM
Much is being said about this or that breathing rhythm: 2-2, 3-3, 3-2. What does it mean? 2-2 is two steps for breathe-in, two for breathe-out. Various coaches defend various options – Jack Daniels (one of the best known running gurus) proposes 2-2 option, claiming it provides the best oxygenation.
Obviously I had to test that out at some point. I began enforcing such a rhythm – can’t remember whether it was a 2-2 or 3-3 system. What I do remember though is that it ended with an injury… Why? Because I tried to introduce something unnatural for my body and so unconsciously forced a whole different pattern of motion. In such a system you always end up inhaling or exhaling with the same (e.g. right) foot in front of you and the muscles are working differently than usual, leading to over-strain. With 3-2 rhythm, breathing is already more natural.
Conclusion? Do not force anything! It’s like a butterfly effect – every smallest change affects the whole motion system. You can experiment and look for a better way of breathing, but do not treat one or another system as the only proper one. Breathe as you feel is the best for you.
USE YOUR DIAPHRAGM
What the heck is this thing!? Its a very strong muscle that separates the chest cavity from the abdominal cavity. Using a diaphragm, you can effectively expel air during exhalation.
How to practice breathing the diaphragm?
- Lie on the floor or on the couch and place your hands or a light book on your belly.
- Breathe deeply and consciously. You should see how the book floats when you inhale and fall as you exhale.
- Focus on pushing all the air out of your lungs. Use your belly to help. With a little practice, breathing with diaphragm should be automatic and completely natural for you.
RUN ALL YEAR ROUND
Some people say that in the winter one must breathe through the nose in order to warm the air entering lungs. There is no justification for runners who breathe so fast during running that nasal breathing has virtually no effect on the temperature of the inhaled air.
If you stay active throughout the whole year, you don’t have to be afraid of such theories as the above. Your throat will train as well and you’ll get used to the temperature changes, which don’t occur that rapidly. I breathe through my mouth all year round, regardless of whether it’s the middle of summer or winter frosts. I’ve never had any cold as a result of running. On the contrary – usually when I’m feeling down – I’m running that out ;)
TO SUM UP
- Avoid shallow breathing while running
- Breathe through your mouth for more efficient air exchange in your lungs
- Do not force! Listen to your body – it will tell you what is best
- Test different ways of breathing, but above all, breathe naturally
- Practice breathing with the diaphragm – you’ll use the entire surface of your lungs and not just the upper part
- Run all year round, and you will not have any problem adjusting to temperatures
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