How To Breathe Whilst Running | Make Your Running More Efficient

December 3, 2019

(heavy breathing) – Breathing. With each breath, we supply our muscles with the oxygen they need to function. And as we push ourselves harder, the more oxygen our muscles need. For some, breathing whilst running can feel short and it can feel difficult. Whilst for others, they perhaps rarely give it any thought. They just do it. But what if I told you I could help you to
breathe more efficiently. Yeah, if you could breathe more
efficiently whilst running, you could not only make the
whole experience of running that little bit more pleasant, you could also improve your
performance of running. And even you’re someone that
rarely ever thinks about your breathing whilst running, there is a chance you could
breathe more effectively. Now I’m gonna go straight
in on that age old debate of whether you should breathe
in through your nose or through your mouth whilst running? What do you do? (jazz music) well, that’s pretty interesting. Although, I’ve always been told that you should breathe
in through your nose and out through your mouth. And I’m sure you’ve all heard the same. It’s spoken about a lot
about in things like yoga, and martial arts. But personally speaking, and having spoken to some top runners, that is really quite hard when you start to do any kind of vigorous activity such as running. Particularly as we start to
run harder or run faster. Now, obviously our muscles
need oxygen to keep moving and breathing through
the mouth actually allows a much greater amount of oxygen as compared to the nose per breath. Although you could obviously argue that the nose does a great
job of warming that air and even filtering that air. So for slow paces,
breathing through the nose is absolutely fine. But as we start to increase the pace and start to work at higher intensities, then you really don’t want
to be depriving your body of that all important oxygen. So you wanna go for the
maximum oxygen uptake and as reported that is the mouth. (upbeat music) now to get the most out of your breathing, make sure you don’t
fall into the bad habit of what’s called chest breathing as opposed to what’s referred to as breathing into your belly. So here’s the deal with chest breathing it is essentially quite
a weak form of breathing. It’s quite shallow meaning we can’t get the maximum
amount of oxygen into our lungs and also we can’t expel our
lungs fully when we exhale. Whereas your breathing
should be diaphragmatic meaning the action of
inhaling and exhaling should extend right down into your belly or so it feels. Now as you breath in, your belly or your stomach should expand and contract as your diaphragm forces more
air into and out of your lungs and therefore meaning you
can take more oxygen in with every breath. Okay but it’s actually the
rhythm of the breathing that a lot of people really struggle with. Now, at a comfortable steady
pace what I would advise is trying to strive for something like a two to two rhythm ratio or even a three to three rhythm ratio. And basically that means
that you will inhale for two or three strides and then exhale for another
two or three strides. And that should be fairly
easy and comfortable to maintain at a steady pace. But obviously as start to run faster we start to increase the intensity then you may want to move towards
a two to one rhythm ratio. And that basically means
inhaling for two strides and then exhaling for one stride. Now obviously this does all take a little bit of trial and error and takes time for you to get used to it and learn how to bring
your breathing pattern in line with your own striding pattern. And ultimately avoiding hyperventilation. (upbeat music) Now to really allow your lungs to fill to their proper capacity, it’s important that you maintain a good posture whilst you run. See, as you start to slump forward perhaps as you start to fatigue then that can actually restrict the capacity of your lungs
and how well they operate which in turn can then
lead to more fatigue. So, to help you out here I was always told to imagine that you’ve got a piece of string coming from the crown of your head and it’s pulling you
upwards whilst you run so maintaining that
good posture throughout. And finally, practice makes perfect and this means before running too. Which might sound really odd given that breathing is something that our body does instinctively anyway. But if you are someone that is struggling with your breathing whilst running then this could really help and if you’re actually someone that is not reporting the issues of breathing whilst running then well this could
just be a nice relaxation if nothing else. Either standing or if you want to you can lie on the floor
with your hand on your belly and breathe in deeply. Breathe deeply enough that your
hand rises over your belly. This allows the oxygen to
flow through your lungs for optimal intake and then release letting your belly and hand lower back down. Now it’s important to know
that nobody is the same. There isn’t a single
breathing pattern or rhythm that works for everyone. Research has actually shown that runners have varying different breathing patterns and rhythms but they’re consistent in them. So it’s all about finding a rhythm that works for you and
you feel comfortable with and that you can adapt
for different changes in intensity or pace. Now if you are someone that has struggled with your breathing whilst running before then please do get in touch in the comment section below. We love to hear from you. If you have enjoyed today’s video then please do hit that thumb’s up button. And if you’d like to see more from GTN just click on that globe and subscribe. Now, if you’d like to see our perfect running technique video, then just click down here. And if you’d like to see our how to run your first 5K video, then just click down here.

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