Health: Struggling to Breathe While Running? 4 Tips to Help You Breathe Properly and Improve Your Endurance!

Many people find themselves struggling with breathlessness when they first start running. This is often due to running too fast or using incorrect breathing techniques. Below are four common breathing tips to help you maintain stable breathing, reduce fatigue, and enhance your running experience.

1. Master Diaphragmatic Breathing

While most people use chest breathing during normal activities, diaphragmatic (belly) breathing can significantly increase air intake, helping to improve endurance while running. Diaphragmatic breathing involves expanding and contracting the abdomen, similar to inflating a balloon. This method ensures quick and efficient air exchange, helping you maintain stability during your run.

2. Use Both Nose and Mouth for Breathing

Many runners wonder whether they should breathe through their nose or mouth. There is no strict rule—it depends on your running intensity. At a slower pace, breathing through your nose is sufficient. However, when running faster and requiring more oxygen, breathe in through both your nose and mouth and exhale through your mouth. Remember not to open your mouth too wide; slightly part your lips to allow air to pass through and avoid letting insects or debris enter.

3. The "Five-Step Breathing Technique" for Jogging

In the book Running on Air, the five-step breathing technique is recommended for jogging. Inhale through your nose during steps 1, 2, and 3 while keeping your lips closed. Exhale slowly through your mouth on steps 4 and 5 by slightly pursing your lips as if you’re whistling. This technique helps maintain a steady breathing rhythm during light jogging.

4. The "Three-Step Breathing Technique" for Fast Running

For faster running, switch to the three-step breathing technique: inhale through your nose during steps 1 and 2 while keeping your lips closed. Exhale on step 3 by pursing your lips and breathing out slowly, similar to whistling. This method ensures that exhalation does not always coincide with the same foot landing, improving balance, increasing endurance, and reducing the risk of injury.

Mastering proper breathing techniques not only helps reduce breathlessness during runs but also enhances endurance and stability, making your running experience smoother and more enjoyable!