Breathing Techniques for Running

Running fantastic, but I struggled for years to control my breathing and I know many other runners struggle with this as well. Let’s explore the fundamentals of breathing

1. Focus on Deep Belly Breaths

When you're running, it's important to take deep breaths that fully engage your diaphragm. Instead of shallow chest breathing, focus on breathing deep into your belly. This allows for a greater intake of oxygen and helps to prevent side stitches and cramps.

2. Coordinate Your Breathing with Your Stride

Try to coordinate your breathing with your running stride. This can help create a steady rhythm and make your runs feel more effortless. One common technique is to inhale for two or three strides, and then exhale for the same number of strides. Experiment with different breathing patterns to find what works best for you.

3. Breathe In Through Your Nose, Out Through Your Mouth

Breathing in through your nose and out through your mouth can help warm and filter the air, making it easier on your lungs. It also helps regulate your breathing and prevents you from hyperventilating. However, if you find it difficult to breathe through your nose while running, it's okay to breathe in and out through your mouth.

4. Stay Relaxed and Maintain Good Posture

Tension and poor posture can restrict your breathing and make it harder to get enough oxygen. Make a conscious effort to relax your muscles, especially your shoulders and neck, while maintaining an upright posture. This allows your lungs to fully expand and helps you take in more air with each breath.

5. Practice Breathing Exercises

Incorporating breathing exercises into your training routine can improve your lung capacity and overall running performance. Consider practicing deep breathing exercises, such as diaphragmatic breathing and pursed lip breathing, during your warm-up or cool-down sessions.

The accountability mirror 🪞

Feeling good after a decent rest and a break last week. My training is starting to come back around to normal now.

Thanks everyone for the kind messages 🙏🏻

Monday: Rest day

Tuesday: Rest day

Wednesday: Rest day

Thursday: Rest day

Friday: Rest day

Saturday: Easy ride to test out the body

Sunday: 12k run to test out the body

Total distance: 12km

Total Time: 1 hour 15 minutes

That is it for this week!

hope you all have a good day!

Thanks 🙏

Arthur ⚙️

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