Post # 1
I’m no runner, I actually hate running long distance but it is the best cardio workout I know and decided to add it to my workout routine. So, I’ve been going to my apartment complex’s gym and jogging a mile on the treadmill. My question is: How are you supposed to breath? I’m basically huffing and puffing along, and I think it makes it more difficult since I’m not doing it right. Is there a right way?
Post # 3
One breath in one breath out?
Haha. 🙂 Breath in through your nose and out through your mouth. (Or nose if you can, but usually a couple miles in and I’m breathing out through my mouth.) Also try to take longer breaths if possible. One cause of cramps during running is always breathing in when one leg is striding forward. It’s too much contraction and can cause a stitch in your side.
Those are a couple things that have helped me.
Post # 4
Just remember to do it! Haha
I know that sometimes I’m running and breathe with my mouth closed for too long and that gives me a sideache.
Post # 5
Someone once told me to make sure that the inhale and the exhale are evenly balanced. Personally, when I’m breathing hard, I have a tendency to exhale really fast, but apparently other people have the opposite problem.
Post # 6
I’m a distance runner, so I hear ya on the breathing thing. If you aren’t doing it right, you can get some mean side stiches.
Time it with your feet. Go for a 2-in 2-out cadence. Meaning, you move two steps while you inhale. Then move two steps while you exhale. It feels funny to do when you are warming up, but once you get going, it’ll get easier. Stick with it.
This explains it WAY better than I just did: http://askcoachjenny.runnersworld.com/2008/02/how-to-breathe-while-running.html Good luck! 🙂
Post # 7
With your steps. Left in, left out. Double that (in over two left steps) for a slower pace.
Post # 8
I second the breathing in through your nose and out through your mouth. It will prevent your mouth from becoming ridiculously dry. Also, taking deeper breaths seem to help me – especially when I’m starting to get a cramp. Longer and more even breaths really help to work those out.
Trust me, it took me a really long time to make sure I was breathing correctly. The good thing is, if you concentrate a lot on making sure you’re breathing appropriately, it makes your runs go by a lot faster! Once you start to get used to it, it will become much more natural to you.
Post # 9
A couple things might be helpful.
Warm up so your breathing increases gradually.
Run with good posture – a lot of people tend to have super awkward running positions which makes it harder to run and harder to breathe – it might feel like it requires extra muscles to run with good posture and good form but those muscles will build quickly.
Make sure your stomach is expanding when you breathe in. A lot of people will breathe with just their chest but you’re not allowing your diaphram to move down and inhale efficiently if your stomach isn’t going in and out.
I don’t bother trying to time breathing to my stride but it is important to keep it even and consistent and not too rapid – deep breaths, if you start breathing too rapid/huffing and puffing then ease off the pace until you can get your breathing under control. I also breathe with my mouth almost the whole time except for warming up, I never would be able to get enough air in with just my nose.
Post # 10
This is great people hopefully I wont get stitch now 😉
@AmyDee: Thanks for starting this
Post # 11
Thanks everybody! Hopefully my jog tomorrow will be easier with all these helpful tips. Eh, what’s this about posture now? Oh, and is there a certain height you should have your hands at? Mine stay around chest level and since I face a mirror when I run I know I look pretty stupid/amateur.
Post # 12
Try to keep your arms lower and keep your shoulders from scrunching up. That will tire you out during a long run.
Post # 13
I’m in the thick of 1/2 marathon training right now (6 weeks to go – gulp :O), and this is the advice i give you:
– I have never been able to do the mouth-nose thing..its just never worked for me. From the frst step, I’m breathing through my mouth. I think its to each their own.
– When you breathe you are 1/2 taking in oxygen, 1/2 getting rid of CO2, and each of those things NEED to happen. So really concentrate on having equal in and out breaths. If you inhale or exhale too quickly you’ll either build up excess CO2 in your tissues or overextend you ribcage.
– I only do this when i’m running alone: start with your hands by your side and move them up as you breathe in, and back down when you breathe out. If you are aiming to slow your breathing down, slow the movement of your arms down and concentrate on breathing in or out for the length of your arm movements. My FI calls me running bird when i do this, cause basically you are flapping your arms like a bird. Looks idiotic, but works a treat.
– If you can get outside, i find it much easier to control my breathing in fresh air than in a gym on a treadmill. I actually hate treadmills, but thats just me.
Post # 14
Good running posture – you want to keep your shoulders broad but relaxed, try not to let them creep up towards your ears or hunch in – you want your chest to have good wide room to let air in. You’ll naturally lean slightly foward as you run but this should be a very slight foward tilt, you’ll probably need to concentrate more on trying to stay upright and not leaning too far foward (this is one of the most common mistakes I see in people jogging around).
Your arms should be around 90 degree angles and swing at your side just above your hips – for longer distances it’s a bit about finding comfort but you just don’t want to be doing weird things swinging them around.
The best description I’ve heard for how your hips should be is a little crude but basically thrust foward and keep them there, you don’t want your butt hanging out behind you, which causes you to drag your legs behind you as well. It will feel awkward at first but it’s a good thing to remind yourself of is to thrust foward, it helps you to straighten up and your stride to elongate.
This site is a bit better at describing – http://www.runningplanet.com/training/running-form.html
Oh and I agree with Scarlett, I find running outside much easier to control posture and breathing than inside.
Post # 15
Thanks for posting this – I’ve avoided running my whole life (got really good at some creative excuses or reasons to not go to schoo,l on Mile Run Day), but have a friend who’s lost over 40lbs in 4 months doing the couch 2 5K plan, so I’m giving it a go, but when I do it, I get a stitch in my right side that kiils my stamina. I just thought it was all the fat in my lungs 😛
Will read the links Bees have posted. Thanks, ladies.
Post # 16
You already have a lot of good advice, and there are as many breathing techniques as there are runners, but I’ve seen a lot of improvement in myself using a 3-2 pattern as described here: http://www.military.com/military-fitness/workouts/breathing-during-exercise
If you start with a five minute warmup walk you can practice breathing “in-in-in-out-out” and then repeating. Concentrating on keeping this pattern going makes my run fly by and helps me feel like I can keep going forever. I think it helps that you end up alternating sides of the body…as in breathe in on left, right, left then out on right, left, then start over by breathing on your right.
Hope that makes some sense, it has really helped me. Whenever I get out of sequence or start overexerting myself, I just slow down to a walk for 20 seconds or so and pick it right back up.