How To Breathe Properly While Running

Many beginner runners quickly find themselves out of breath. This usually means that their pace is too fast. But it can also be due to inefficient breathing while running. In today’s post, we show you how to breathe properly while running and thus improve your performance.

Deep belly breathing vs shallow chest breathing

While running you should use deep belly breathing (or diaphragmatic breathing) as it’s better for efficient and maximal oxygen uptake (VO2 max) than shallow chest breathing. The air you breathe in only remains in the lungs a short time, thus preventing a complete exchange of air. This then reduces the amount of oxygen you take in. Poor breathing technique is often the reason why people get the dreaded side stitch while running. 

Deep belly breathing, on the other hand, is a much more efficient breathing technique for running because it uses the entire capacity of the lungs. The air you breathe in also travels down to the lower portion of your lungs and stays there longer. This increases your oxygen uptake.

Important:

Exhaling deeply and consciously will automatically lead you to inhale deeply. This then helps improve your VO2 max.

How you can practice deep belly breathing

1. Lie down on the floor…

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