Breathing might seem like the most natural thing in the world, but when it comes to running, learning how to control your breath can make a big difference in your performance and comfort. Whether you’re new to running or looking to fine-tune your technique, here’s how to master your breathing and make your runs smoother and more efficient with RunThrough:
1. Breathe Through Both Your Nose and Mouth
One of the most common questions runners have is whether to breathe through their nose or mouth. The answer? Both! Breathing through both your nose and mouth allows you to take in more oxygen, which your muscles need to keep working efficiently. While nose breathing alone is great for relaxation, it can feel restrictive during high-intensity runs. Breathing through your mouth as well helps you get more air in and makes it easier to exhale fully.
Tip: Don’t overthink it—focus on what feels natural and comfortable for you, especially as your pace picks up.
2. Use Diaphragmatic Breathing
Also known as belly breathing, diaphragmatic breathing helps you get deeper, more efficient breaths by engaging your diaphragm rather than relying solely on shallow chest breathing. This technique can help you run longer with less discomfort and even improve your stamina.
How to do it: As you breathe in, focus on expanding your belly instead of your chest. This allows your lungs to fill up with more air. When you exhale, gently contract your belly to push the air out. With a little practice, this will become a natural part of your running rhythm.
3. Find a Breathing Rhythm
Syncing your breath with your steps can help you find a comfortable rhythm and reduce the risk of getting side stitches. A good rule of thumb is the 3:2 breathing pattern—inhale for three steps, exhale for two. This pattern helps balance the strain on both sides of your body and keeps your breathing controlled, especially during moderate-paced runs.
For higher-intensity runs or sprints, you may find a 2:1 rhythm works better, allowing you to take quicker, shallower breaths to meet your body’s increased oxygen demand.
4. Breathe Deeply and Fully
It’s common for runners to take shallow breaths, especially when they’re feeling fatigued, but this can lead to feeling winded more quickly. Make a conscious effort to breathe deeply and fully, drawing air down into your lungs rather than just your chest. This will help deliver more oxygen to your muscles and prevent you from feeling out of breath too soon.
Tip: Take a moment before your run to practice deep, diaphragmatic breathing. Start slow and controlled, then maintain that focus as you begin your run.
5. Adjust for Pace and Terrain
Your breathing will naturally change depending on your pace and the terrain. For steady runs, aim for a relaxed, even rhythm like the 3:2 pattern. For faster intervals or hill climbs, switch to quicker breathing with shorter intervals like 2:1. Don’t be afraid to adjust your breathing based on how hard you’re working.
If you’re tackling a hill, try to stay relaxed and breathe deeply, even if you need to slow down a little. Short, shallow breaths will leave you feeling more fatigued, so focus on staying controlled and exhaling fully to avoid feeling winded.
6. Practice Breathing Drills
Like any other aspect of running, improving your breathing takes practice. Try incorporating breathing drills into your runs to build endurance and control. For example, focus on deep breathing during your warm-up, or practice syncing your breath with your steps on easier runs. Over time, this will help you develop better habits and make your breathing feel more natural during harder efforts.
Stay Relaxed and Enjoy the Run
At the end of the day, the best way to breathe while running is the method that feels most comfortable for you. Stay relaxed, listen to your body, and don’t overthink it. The more you practice, the more natural it will feel—and before you know it, you’ll be breathing easy through every run.
Happy running!