Breathing and running

Breathe with your stomach – This you can test by letting one hand on your stomach and one on the chest and by breathing check which you hand moves upward. The stomach should be moving in-and-out when you breathe while running, and if this does not happen then probably you are not taking sufficient amount of oxygen with deep breaths.

Breathe deep – this will help you to avoid muscles and lungs fatigue and also increase endurance because being in such breathing mode your muscles get an adequate amount of oxygen. Your muscles need significantly more oxygen during running. Breathing only through your nose does not bring a sufficient amount of oxygen.

Keep your mouth open – While you run breathe through your nose and your mouth. Breathing only through your nose does not bring a sufficient amount of oxygen. Breathe through your mouth so more oxygen can enter into your body.

Find your breathing pattern – try to coordinate your breath with your steps. For example, inhale every time you step with the left foot and exhale every time you step with right foot. Try to inhale with every third step and exhale with every second step when you easy run.  At a faster running take a deep breath with every second step and exhale with every step. This will help you to build your own breathing rhythm during running. Experiment with different patterns of breathing in order to find the right one for you.

Use the so-called “talk test” to determine whether enough oxygen you breathe. You must be able to form a full sentence when running without any difficulty.