You probably haven't given much thought to how to improve your breathing while running as a new runner. Who needs to be taught how to breathe, after all? However, not long after you begin your journey into the world of running, you begin to have concerns about improving performance and want to learn more about proper technique, as well as how to improve breathing while running.
Most runners, in fact, would benefit from learning a few breathing exercises. Understanding how to improve your breathing while running will not only improve your performance, but will also help you avoid common running injuries.
Here are some tips on how to improve your running breathing so you can get your breathing under control and have a great run every time:
Take up belly breathing.
When you're tired, do you tend to take shallow breaths? Most people breathe through their chest, which isn't the most efficient way to get the most oxygen.
Diaphragmatic breathing, also known as belly breathing, is a technique for increasing your oxygen intake while running. It works by using your diaphragm to expand your chest cavity and allow your lungs to fully expand to take in more oxygen.
Both your nose and mouth should be used to inhale and exhale.
Breathing in and out only through your mouth can cause hyperventilation, whereas breathing in and out only through your nose will not provide you with enough oxygen while running. The best way to breathe while running is to use both your nose and mouth to inhale and exhale.
Get Your Respiratory System Ready
You're not alone if you frequently get side stitches while running. According to one study, 70 percent of runners experience stabbing side pain.
Although the exact cause of side stitches is unknown, it is known to occur when the diaphragm muscle begins to cramp. Given the importance of the diaphragm muscle in our breathing, it stands to reason that improper breathing could be a cause of side stitches. New runners appear to have more side stitches, which supports this theory.
Level up your running knowledge - Listen to The Virtual Running Podcast