Many people often experience shortness of breath or a feeling of running out of air while jogging. Improper breathing can lead to fatigue and an increased risk of injury. Therefore, it is essential to learn effective breathing techniques when running to enhance performance. Proper breathing provides sufficient oxygen to the cells while removing carbon dioxide from them.
1. How should you breathe while jogging?
Runners can enhance their endurance and performance through specialized breathing exercises. These exercises benefit both beginners and competitive athletes. Efficient oxygen usage is crucial to avoid lactic acid buildup, which can lead to cramps and muscle pain.
Practice Deep Breathing: Both beginners and athletes should practice deep breathing before exercising, especially during high-intensity runs. This helps to stretch the respiratory muscles and prepares the body for intense physical activity. Additionally, maintaining good posture while jogging can support better lung function.
Breathe Through Your Nose: Breathing through your nose instead of your mouth is recommended as it helps to clean and humidify the air. Nasal breathing increases oxygen absorption efficiency by 20%. Start by breathing through your nose during low-intensity runs, then gradually increase the intensity.
Improper breathing can lead to various problems. (Illustrative image).
2. Five Recommended Breathing Exercises for Runners
2.1 Patterned Breathing: Patterned breathing exercises help to strengthen the diaphragm and improve breath control while jogging. Once you master this exercise, you will be able to breathe deeper and enhance your running ability.
How to Perform:
- Step 1: Start by walking, coordinating your breathing with your steps. For example, inhale for two steps and exhale for the same duration – this is known as the 2:2 breathing pattern.
- Step 2: Maintain this pattern for 1-2 minutes.
- Step 3: When comfortable, increase your speed and start running while continuing to breathe in sync with your strides.
These exercises can vary in form depending on the runner’s goals and desired pace. Use the 2:2 breathing pattern for sprints or short races, and the 3:3 or 4:4 patterns for longer workouts or races. Maintaining this rhythm can help you run with more power and efficiency even when you start to feel fatigued.
2.2 Diaphragmatic Breathing: Also known as abdominal breathing, this involves deep breaths into the belly to strengthen the diaphragm and reduce the risk of cramps. This exercise is particularly useful if you tend to breathe shallowly, leading to shoulder tension that can cause cramps and back pain. This breathing style allows you to take in more air. Here’s how to practice diaphragmatic breathing in two simple steps:
- Step 1: Inhale through your nose, filling your stomach with air, causing it to expand.
- Step 2: Exhale, pulling your stomach in to push all the air out.
Note that when you exhale, ensure it lasts longer than your inhale. To start, try this exercise lying on the floor. Once comfortable, practice it while jogging by slowing down and following the above steps.
2.3 Even Breathing: This method involves inhaling and exhaling for equal durations, promoting slow breathing that greatly aids in pacing. Although it may seem easy, this is one of the more challenging exercises since it requires discipline and control.
How to Perform: Inhale and exhale through your nose, ensuring each inhale and exhale lasts the same duration.
While this exercise is the hardest to master, it is the easiest to implement while running, as it doesn’t require any physical adjustments to your body, allowing for adequate oxygen exchange, which helps improve endurance and allows for longer runs.
Breathing exercises are a great way to boost endurance. (Illustrative image).
2.4 Alternate Nostril Breathing: This technique, originating from yoga, is known to reduce stress and improve cardiovascular function. It is very simple to perform in five easy steps:
- Step 1: Raise your right hand, pressing your index, middle, and ring fingers into your palm. Keep the other fingers extended. When exhaling, use your thumb to close your right nostril.
- Step 2: Inhale through your left nostril, then close it with your pinky, release your thumb from your right nostril, and exhale.
- Step 3: Inhale again through your right nostril, close it, release your left nostril, inhale, then exhale.
- Step 4: Repeat this cycle for up to 5 minutes.
Once you are comfortable and know how to perform the cycles, try this exercise as part of your warm-up routine before jogging to help increase lung capacity (by strengthening the diaphragm), thus enhancing your endurance without feeling out of breath while running.
2.5 Pursed Lip Breathing: Pursed lip breathing reduces lung impact while running, slowing down your breathing rate by keeping the airways open longer. This helps oxygen enter the bloodstream more easily and eliminates carbon dioxide buildup in the muscles.
- Step 1: Inhale through your nose.
- Step 2: Pucker your lips as if you are about to whistle.
- Step 3: Exhale as slowly as possible through your pursed lips. You should take twice as long to exhale.
This exercise is much easier than diaphragmatic breathing and has a similar effect on the system. You can easily perform it while running as long as you focus on your breathing.
3. Tips for Better Breathing While Running in Cold Weather
Jogging in winter can benefit the immune system and respiratory tract. However, runners should take precautions when temperatures drop, as the body may lose its ability to warm the inhaled air before it reaches the bronchial tubes.
Wearing a neck gaiter serves as a covering for the mouth and nose to keep warm. Inhale through your nose and exhale through your mouth. When inhaling through your nose, the air is warmed and filtered before reaching the lungs. The mucous membranes, throat, and bronchial tubes will be less irritated. To absorb more oxygen, inhale deeply into the diaphragm through your nose and exhale more through your mouth.
When starting to run, it is important to begin at a slow pace. Start with a moderate warm-up to prepare your body. Post-run care is also very important. You should change clothes immediately after a run in cold weather to keep your body warm and dry. Warm drinks, nutritious and healthy food, and relaxing breathing exercises are recommended for recovery.
