Learning to breathe properly while running can help you increase your speed and run longer without putting in more effort. In addition, proper breathing will help prevent flank pain and stinging while exercising. Read the article to learn how.
Steps
Method 1 of 2: Part One: How to Breathe Properly
Step 1. Breathe with your belly instead of your chest
With each breath your belly will have to move in and out. If not, you are probably not getting enough air into your body.
Step 2. Take long breaths
In this way you will be sure to supply your body with the right amount of oxygen, preventing muscle and lung fatigue. This will also improve your resistance to exertion because your muscles will be well oxygenated.
Step 3. Keep your mouth open
Your mouth is wider than your nostrils and will allow you to inhale more air. So let the air enter from both the mouth and the nose.
Step 4. Find your breathing pattern
Try to coordinate your breathing with your steps. For example, inhale in alternating steps as you move with your left leg and exhale as you bring your right leg forward. This will force you to breathe more steadily while running.
Experiment with different breathing patterns to find the one that suits you best. Much will depend on the speed at which you run
Step 5. Take the speech test to see if you are breathing enough
While running, you should be able to say complete sentences without panting or wheezing.
Method 2 of 2: Part Two: Improve Lung Function Over Time
Step 1. Run or jog regularly
Running, like any other physical activity, improves with practice. The better your physical condition, the easier it will be for you to breathe correctly.
Step 2. Do some breathing exercises
Remember that just as we train to strengthen our muscles and heart, our lungs need to be strengthened as well.
- Sit or lie on your back and relax and practice taking deep belly breaths. Place a hand on your stomach to make sure it makes the right movement, in and out. Count to 8 with each inhalation and every exhalation. Repeat the exercise for 3-5 minutes.
- Even swimming, if practiced regularly, can improve your lung function over time as each exercise emphasizes and focuses on the breath. Swimming will also teach you to rhythm your breath as you will be forced to coordinate it with your movements.
Step 3. Don't smoke
Smoking damages the lungs and makes it much harder to breathe while running.
Advice
- Running or jogging at a comfortable pace will help prevent aches or pains in your hips and maintain your breathing pattern.
- Make sure you are well hydrated when you run.
- Prevent injury by doing stretching exercises before and after each workout.
