Running is a relatively easy sport to start. Just lace on a pair of shoes and hit the pavement, right? But as any beginner runner will tell you, you quickly realize that your breathing has as big an impact on the success of your runs as your stride or foot strike. Your breathing brings oxygen to working muscles, and inefficient breathing can lead to problems in endurance and performance.
Breathing patterns are individualized, so it may take some trial and error to find the one that is optimal for you. And also proper breathing improves your running economy-the energy it takes to run-mastering these exercises may be the key to increasing your endurance and your pace.
Make use of these simple, effective strategies so you can breathe more easily and efficiently while running. When trying out a new technique, start slowly so you can get a feel for it before picking up the pace.
1. Diaphragmatic breathing
Deep abdominal breathing strengthens the muscles that support breathing and allows you to take in more air. Not only will you be able to use oxygen more efficiently, but you’ll be less likely to experience side stitches.
Diaphragmatic breathing is especially important if you have a shallow breath. Breathing into your chest can also cause tension in your shoulders, so you may find that your body is naturally more relaxed when you belly breathe. You can use diaphragmatic breathing during your daily life as well.