Retrain Your Breathing!

Another Monday is upon us! Where did the weekend go?! Hopefully, you had a marvelous weekend!

Have you ever thought about how your breathing effects your running capabilities  Truthfully? People not a lot of us, unless you are a hard-core marathon/ultra runner, etc. I am working on “improving” my running overall and I thought I’d start with the basics. Breathing!

run-and-breath

Running out of breath easily when you run? Luckily, you are not alone. According to Mindy Solkin, owner and head coach of The Running Center in New York City, “Runners think about training their heart and legs, but they rarely think about training their lungs.” Sound familiar? “Better breathing equals more oxygen for your muscles and that equals more endurance.” Makes sense right?

There are many techniques that you can use for training your breathing. After researching, I gathered a few well-known techniques.

  1. Breathe through your mouth instead of your nose. Breathing through your mouth brings more oxygen into your body and releases carbon dioxide easier. This method is a great way to supply oxygen to the muscles.
  1. Belly Breathing! Breathe through your belly. Allow your belly’s diaphragm to fill up with air and exhale. Make sure your shoulders don’t move up and down when you inhale and exhale. If this happens, you are breathing through your chest, not your belly.

keep-calm

  1. Take short and shallow breathes. This allows consistent oxygen flow to your muscles. Taking longer breaths uses more energy.
  1. Sync your breathing with your music or steps. Creating a pattern with your breathing will allow you to inhale and exhale at a consistent rate. This can also help you determine your speed! 3:2 ratio is the most common for a light jog. The ratio means that you inhale for 3 steps and exhale for 2 steps. You can determine your ratio by doing a few test runs.

breathe3

If you haven’t figured it out yet! 😉

References:     Lung Power

Breathing Techniques While Running

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5 Comments

  1. I will try this out soon, thanks! I primarily breathe through the nose, and as I started to extend my jogs, I often wondered why I felt so… stuffed. Perhaps, breathing through the mouth might help.

  2. Pingback: Fun Facts Friday | PNW Runner

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