I am just starting to run (very very start). Working my way up slowly. I dont seem to be having problems with my legs giving out early but I feel like I am not breathing properly. I originally thought I should breathe in through my nose and out of my mouth, but I am reading this isnt necessarily true. I have read some conflicting things. I guess it could be a combination of many things plus personal preference (maybe not). I am interested in hearing what long time runners have to say about this.

Here is one article with one point of view:


Breathing Techniques while Running
Breathing properly is a very important aspect of running. Most people think running is primarily performed by the legs with some assistance from the arms but this is simply not true. The respiratory system plays a critical role in a runner's effectiveness. Runners who are capable of bringing greater levels of oxygen into their system without compromising their efficiency are more stronger than their counterparts who struggle to breathe-in enough oxygen when they are running.

Why do I get out of breath when I run?

When you run, you get out of breath. This is normal and natural. Your body runs on oxygen. When you start to exercise, whether running, walking or any other physical activity, your muscles need more oxygen. The body meets this need by supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air as the requirement is more. You get out of breath.

Try to run at pace at which you can breathe easily. Use the "talk test" to figure out if your pace is appropriate. Your pace should be easy enough that you can converse with your companions. If you can't converse comfortably and you feel yourself out of breath, you're going too fast.

Why is Proper Breathing Important?

Having an efficient breathing pattern while you run will make you a more effective runner. You will be able to cover longer distances if you are breathing properly. It will make your body more efficient at getting oxygen to your muscles, which will help you to increase your endurance. Also, having a good breathing rhythm while running makes the sport much easier and a lot more comfortable. And the more comfortable any exercise program is, the more likely you are to stick to it.

How do I breathe Properly?

Optimizing your breathing rhythm is surprisingly simple. Below you'll find some easy steps that will help you develop your own breathing pattern:

Breath from Mouth:

You should typically breathe through the mouth rather than the nose because the mouth allows more oxygen to enter and more carbon dioxide to be released. If you attempt to breathe through your nose while running, your facial muscles will tighten and your jaw will have a tendency to clench. The act of breathing through your mouth will encourage your facial muscles to relax and therefore create a more relaxed composure. If you still feel you are out of breath, slow down a bit.

Use more of belly breathing:

Breathe from your belly or diaphragm, not your chest. Try lying on your back and watch your stomach as you breath. If you are breathing correctly, it should rise and fall with each breath, while your chest remains relatively motionless. Keep this feeling with you as you run.

Take short and shallow breaths:

Your breathing should be with short and shallow breaths. You don't want to get into a breathing pattern of taking long, deep breaths on every inhalation or you won't be able to run very far. However, when you run up a steep hill that requires plenty of effort and you feel yourself running out of breath, a deep inhalation (or several) may be necessary to catch your breath again.

Breath in Rhythm:

The main thing to remember about your breathing while running is the rhythm. You need to continue inhaling and exhaling at a consistent rate. Regardless of how fast you are running, this must be done. Check to see what your natural breathing pattern is by counting your steps as you run. Some runners may find they breathe in for two steps and out for two steps while others may take three steps before the next breath. Depending on the runners comfort level, this pattern could be adjusted. Whatever your pattern is, keep it.

Listen to your breathing:

Use your ears to control your breathing. If you can hear yourself breathing heavily while running at an easy or moderate pace, you are running too quickly for your condition.

Breathing properly is so vital to decreasing stress and promoting proper physical stamina and development that more people should practice it. It is simple knowledge like this that can keep you fit and healthy for a long time. Though learning to focus on your breathing may not come as an easy concept to those just learning to coordinate breathing with steps taken, but practice harder. Practicing healthy breathing techniques while running can help a runner to better succeed in having more energy when running.

yeah the rhythm thing is on point, i use shallow breaths and i use it like right foot breath in, left foot breath out. the only time i take a deep breath is when im like almost to the end of my run, kinda feels like it gives me a boost. also, dont clench your hands when you run. i touch my middle finger and thumb together, i also keep my arms in rhythm with my feet. i dunno, you hit that zone and then its like zoom zoom.

i dunno if that really helps, im a big dude and it works for me.

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My doctor tells me that if I exercise and cannot talk at the same time, then I'm pushing my body too hard. One should be able to exercise (like jogging) and talk to someone jogging beside them. If one cannot comfortably talk at the same time, then "slow down" - until breathing becomes more comfortable.

Hope this helps as well...

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My typical pattern is to breathe in when my left foot hits the ground and breathe out the next time it hits. I haven't always done with but once I started running a lot it is what happened naturally.

This sort of thing will always come down to personal preference. You have to figure out what is most comfortable for you.

I concentrate on breathing. I breath through my mouth, in and out. This is also because when I started it was freezing, and the person I started with told me that it is better for me to breath in and out through my mouth so that it's not so hard on my body, the nose just doesn't keep warm the way the mouth does.(so the air/oxygen coming in and out instantly freezes you) I may not have explained that properly, but if you're from a colder climate throughout the Winter, I found it helps.

Now I just keep it up, so that I can Remember Just To Breath. I actually blow it out. It's my Rhythm, it works well for me. I wouldn't say I breath too deeply, or too shallow. BUT no matter how fast or slow I run, I keep my breathing at the same steady pace.

Take Care & Have Fun With Running!!

you explained it perfectly. thanks for the input all..

it does help.