Breathing Techniques for Better Running: Tips for Beginners and Runners Returning After a Break

For someone who has not been running for a while, what is the best method of breathing to use to run longer and stronger? Many assume that breathing is an automatic process, handled by the body. However, proper breathing techniques can significantly enhance your running performance. Let's explore some effective breathing methods and tips for runners.

Understanding Your Body's Natural Breathing Mechanism

It's often said that your body knows how to breathe, especially when in equilibrium with your oxygen demands. While it might seem counterintuitive, focusing on breathing can help you run more efficiently and comfortably. The key is to maintain a natural and relaxed breathing rhythm, rather than trying to control it.

Running Form and Breathing: A Perfect Alignment

One of the most important aspects of running is maintaining proper form. Keeping your head up and not leaning from the waist allows your lungs to expand and contract more naturally and fully. This alignment is crucial for efficient breathing and helps you run at a comfortable pace. As you focus on running form and training pace, your body will naturally synchronize with your breathing.

Practical Breathing Techniques for Running

Despite the natural breathing process, some specific techniques can enhance your running experience. For instance, inhaling through your nose and exhaling through your mouth is a technique that can help maintain a steady heart rate and upper body relaxation. This method is particularly beneficial during longer runs or slower training sessions, where pacing and HR range are important.

Try completing a belly breath during your run—exhale forcefully to remove extra CO2, and then take a deep breath to refill your lungs with oxygen. This practice can help relax your body and improve your breathing efficiency. Experiment with this technique to see if it works for you.

Maximizing Your Respiratory Efficiency

Sometimes, during more intense efforts, you might not care much about how you breathe. Your body just needs oxygen! During higher exertion levels, focus on getting air in efficiently to support your muscles. Proper breathing can also help you enter the "runner's high" state—a euphoric feeling that occurs when you are in sync with your oxygen consumption and breathing is easy and relaxed.

Your breathing should be seamless and not forced. For many runners, the "runner's high" is associated with easy, natural breathing primarily through the nose and out the mouth. This zone, where your form is correct, your stride is comfortable, and you are aerobic at even marathon pace, brings a sense of comfort and ease.

Conclusion

Whether you are a beginner or returning from a break, focusing on your breathing techniques can significantly enhance your running experience. Prioritize good running form and training pace, and let your breathing fall into place naturally. Don't worry too much about breathing; your body is already an expert. Join a running group or club, where you can learn from experienced runners and improve both your form and breathing.