Many beginner runners go out of breath while running. As a beginner, maybe you haven’t even thought of breathing techniques for runners. After all, who needs to know how to breathe, it’s easy and it comes naturally right?
Well not really. Runners need to be aware of breathing techniques which will help them to boost their running performance.
Initially, it may feel uncomfortable, but eventually, you will learn the technique and will naturally breathe efficiently. In fact, breathing techniques for runners, as well as for other athletes, will be beneficial in numerous ways.
“Initially, it may feel uncomfortable, but eventually, you will learn the technique and will breathe efficiently”
Do you do shallow breathing while running and feel tired?
Most people do chest breathing which makes them out of breath soon. Chest breathing does not provide you with enough oxygen which you require while running. This leads you to get fatigued soon you start running.
Try belly breathing which is also known as diaphragmatic breathing.
What is Diaphragmatic Breathing?
Diaphragmatic breathing is when you inhale air till your belly and exhale it. It involves movement of your belly while breathing. It engages your diaphragm in the breathing process which helps you to intake more oxygen while running.
The diaphragm is a dome-shaped muscle that is located at the base of the lungs. It is an important muscle while breathing efficiently. It opens up your chest and allows lungs to intake more oxygen.
This increase in intake of more oxygen help you to boost your running performance.
Breath through both your nose and mouth.
While running to intake more oxygen runners and to have proper breathing rhythm runners should breathe through their nose and mouth both.
Using any one to breathe while running won’t provide you with enough oxygen and hence you may go out of breath. The best way recommended is to use both.
Breathing with your nose and mouth will help you breathe easily and with the proper rhythm. Practice breathing through both during the day as we are mostly used to breathe with our nose.
This will also engage your diaphragm which will increase the intake of oxygen while running.
Breath work exercise to improve breathing technique.
To improve your breathing you can try this breath work exercise which will help you while running.
Follow the below steps to practice this breathwork exercise:
- Lie down on a flat surface on your back.
- Keep one hand on your stomach and the other hand on your chest.
- Inhale through your nose and exhale through your mouth.
- Take deep breaths (up to 5 seconds) while doing this exercise.
- Concentrate on your belly as it will keep on moving up and down.
This will give help you to get into the habit of diaphragmatic breathing, which will help you to increase your intake of oxygen and you will be able to run longer than usual.
Avoid shallow chest breathing while running and focus on belly breathing as it will increase the intake of oxygen it will help you to boost your running performance. Often the best breathing technique which is suitable for you will come naturally.
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