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How to Control Breathing While Running

How to Control Breathing While Running

If you just start to run, the No 1 piece of advice professional trainers would give you would be –Don’t forget to breathe. It is not necessary to have require an expensive trainer or special equipment when you intend to learn how to control your breathing while running. With some techniques, it would be much helpful to your breath and your running performance during your next run.

1. It is strongly suggested that you should breathe in and out through your mouth instead of the nose, because, it might be the most effective way for you to take in more air as you run. By doing so, it could encourage your facial muscles to relax so as to generate a more relaxed composure.

2. When you run, try to have your jaw dropped open slightly so that your lips would be are parted, then it would create a “dead fish” expression.

3. Remember to take short and shallow breaths, because they would not be forced, but comfortable. Although occasionally you could take deep breath, it should not be the norm for maintaining breath control during running.

4. When you breath, you should do it from your belly or diaphragm rather than from your chest. You could lie on your back to watch your stomach when you take breath. As for   breathing correctly, it should rise and fall with each breath, at the same time your chest would keep somehow motionless. So you had better maintain such feeling with you as you run.

5. It is better to have belly breathing in both your control of breath and your abdominal muscles. When you take intended belly breathing, your muscles will be engaged in an isometric contraction which, over time, could lead to a flatter, more toned mid-section.

6. By counting your steps as you run, you could know better about your natural breathing pattern. Generally speaking, some runners might breathe in for two steps and out for two steps while others may take three steps before the next breath. No matter what your pattern is, you had better keep it regular and use your steps to monitor your breathing rate.

7. You could also use your ears to control your breathing. When you run, ff you can hear yourself breathing heavily, even if at an easy or moderate pace, it means that you are running too quickly for your condition. So you should practice slowing down your breathing while running out a slower pace, then go for faster strides.