Did you know that in 2018, over 456 thousand Americans participated in a marathon?
Running is a great hobby and if you’re thinking of getting into it, we say go for it. Your body will thank you, and so will your mind.
However, in order for you to make the most out of this hobby, there are some hacks and techniques you need to learn. Today, we bring you three essential breathing tips for runners that will boost your performance and your love for running. Read on!
Breathe Through Your Belly
Most people are used to breathing through their chests. However, when you breathe this way, you’re not getting the most amount of oxygen you could get, which you need in order to increase your running endurance.
Just think about it: after running for a long period of time, when you’re extremely tired and your body starts to give in, what happens? Chances are that you start to gasp for air and, by doing so, you only allow the oxygen to stay in your lungs for a short period of time, instead of completing a full exchange of air.
Belly breathing, on the other hand, allows you to boost your blood flow and get the oxygen to reach your muscles, preventing you from feeling tired quickly. Here’s how you can practice belly breathing:
- Lay down on the floor.
- Put one hand on your belly and the other one on your chest.
- Breathe as you normally would and notice which hand rises first.
- Adapt your breathing so that the hand on your belly rises first and the chest second, as you exhale.
Inhale and Exhale with Your Nose and Mouth
If you’ve never tried this before, it might sound weird to inhale and exhale through your nose and mouth simultaneously.
However, the reason why doing so is beneficial becomes clear to most runners quickly, as most start by inhaling only through their noses and rapidly feel that that amount of oxygen isn’t enough for such an intense activity.
Since you do want to maximize your intake of oxygen, having two sources is better than one. Moreover, breathing this way is also great for maintaining your rhythm, which we’ll get into next!
Find Your Rhythm
Once you’ve been running consistently for two or three months, it’s time to find your rhythm; and you can do so by matching your breathing to your cadence, that is, by synchronizing the timing of each breath with your foot strikes.
Doing this might take a while but it is worth it, as you’ll notice that you can not only run for longer but even faster.
Start by using the 2:2 breathing pattern, where you inhale every two steps and then exhale every two steps. You can do it walking in the beginning and, over time, start running. Once you master this pattern, give the 2:1 a try (so that would be, inhaling for two steps and exhaling for one).
If neither of those feels right for the type of runs you go on, there are plenty of other breathing patterns you can try. It’s all about experimenting with them until you find the other that gives you more stability and endurance.
Breathing Tips for Runners: Practice Makes Perfect!
As you can see, being able to run fast and for long periods of time greatly depends on your breathing techniques – and now you know three that will help you reach your running goals.
Do you know any other useful breathing tips for runners? Leave a comment below and, of course, don’t forget to check all our amazing running jewelry!