There are a few tips on how to breathe while running that will help make your future miles a breeze, even if you’re running with a mask during the coronavirus pandemic.
Bringing awareness to your breathing builds more efficiency, a steadier pace, and a calmer mind, even during high-pressure races. If you focus on solid breathing you’ll be able to push through fatigue and maintain form. There are a few signs to look out for that may show you are not using your diaphragm efficiently besides just gasping for air. These can include tightness or pain in your neck or back, shoulders that raise and lower, an asymmetrical rotation in your torso, an arched back or flared ribs, and paradoxical breathing, when your stomach rises as you exhale and sinks when you inhale.
Why Do I Struggle to Breathe While Running?
The most common reason new runners gasp for air — they haven’t regulated their body’s response to this heightened state of breathing from “fight or flight” to “rest and digest.” This impacts their heart and lungs enough that they can’t run without reaching their ventilatory threshold — the point at which you can’t breathe deeply or quickly enough to fulfill your body’s demand for oxygen. Once you near this point, your body’s stress response kicks in, causing you to panic and struggle even more.
How Do You Control Your Breathing While Running?
Focus your breathing with rhythmic patterns starting by inhaling for two counts, then exhaling for two, a pattern called 2:2 breathing. This will help you pace yourself better — the steadier you’re breathing, the less likely you are to go out too hard — and ensure a steady flow of oxygen to your muscles. Try it walking first, then on easy runs, beginning with one minute at a time every mile or two and gradually increasing the duration of your focus. As you grow more comfortable with focused breathing, you can use it for faster runs, such as intervals and tempo. Paying attention to your breath can help you gauge your pace and tolerate the discomfort of speedy paces, so you can improve your ventilatory threshold even further.
Start by using 2:2 breathing during strides (15 to 20-second bursts of faster running) or 30-second hill repeats. Eventually, you can extend the rhythm throughout longer intervals like faster half-mile or mile repetitions. And, you’ll want to exhale on alternate foot strikes as you run. You never want to continually exhale on the same foot. On easy runs try 3:3 or 4:4 breathing. Experiment with a longer inhale than exhale; 2:1 (inhale for 2 exhale for 1) for faster running, 4:3 or 3:2 for easier running to see what feels more natural for you.
Many new runners breathe from their chest instead of their diaphragm, further limiting their oxygen intake. Combat this with belly breathing. For five minutes in the morning or before you run, lie down and place your hand on your stomach. Take slow, deep breaths that lift your hand as you inhale and sink it as you exhale. Once you’re comfortable on the ground, try taking belly breaths when walking, then running.
While consistent running strengthens your breathing muscles, to further develop those muscles apply some resistance during your belly breathing exercise — two sets of 30 breaths at various times of the day. Do 30 resisted breaths immediately before a race as a warmup.