Breathing exercises are equally important for running, as stretching and warm up exercise. Stretching and warm up exercises are important to avoid injuries during the exercise session. However, the breathing exercises are to be done while running and not before the running session. Improper breathing techniques can have adverse effects on the body. Also, it causes great stress and decreases the running time. For a satisfactory run, you need to ensure that you are breathing correctly.
How to Breathe When Running
- Breathing techniques are applied to many exercise sessions and are more effective in a running session. When you breathe in and out you must breathe in and out in such a way that your stomach must move inside and outside.
- Good techniques include breathing in the ratio of 3:2. Now, you must be wondering what is the ratio 3:2. for three steps you have to inhale and for two steps you have to exhale. This breathing technique helps to prevent serious injuries and cramps in the diaphragm.
- Once you start running hard (fast) the ratio will automatically change to 2:1.
- Maintaining the strides while running in a rhythmic way, can help prevent injuries. In a rhythmic breathing, you use the 3:2 ratio, which helps to balance the stress on both sides of the body. On the other hand, if you maintain the 2:2 ratio, one side of your body may experience greater stress as compared to the other.
- Co-ordinate the breathing and the steps, that are taken while running, very properly. This will help you to run for a longer period of time as compared to the usual way.
- Running is said to be more of a mental task than physical one. Running is a great way to reduce stress and helps to come to a relaxed state.
- Breathing techniques for long distance running are effective, because a well oxygenated body is able to run an extra mile, as compared to a body which is stressed out and suffers from lack of oxygen. Shallow and rapid breathing can cause cramps and injuries during a long run.
Tips for Breathing while Running
- Deep breathing is the main key to successful and safe running. When we breathe normally, we utilize only two third of our lung’s capacity. When we run, we engage the diaphragm in this process and utilize the remaining one third part of the lungs. Thus, with deep breathing, you are able to utilize the lungs and use more of the oxygen available. It is quite hard to perform deep breathing while running. You can open the mouth and breathe through your mouth and nose.
- You can use a mp3 player while running. Breathing to the rhythm of music helps a lot and eases the stress caused due to running.
- Lastly, I cannot refrain from mentioning that yoga and pranayama have some of the effective exercises. For performing a breathing exercise, you have to use your two fingers to close the right nostril and breathe in through the left one. Then, you have to repeat the same procedure for the left nostril also.
These were the breathing techniques for running. Remember, these techniques are equally important as the warm up and the stretching exercises. Happy running!