breathing while running
Replies
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Runners breathe in through their noses, out thru the mouth. I've been running races since I was 6 years old, and trained as a runner. When you're training, they teach you in thru the nose out thru the mouth. Sometimes I do in and out thru the nose, but I always have my mouth closed when I'm running generally.
It takes practice, but you'll get it
Do they? Every runner I know breathes through their mouth. Breathing through my nose, speaking from my own personal experience would not get me enough oxygen, quick enough. I do however, breathe in through nose and out through mouth during day-to-day living, but when running - it just doesn't work and I would end up passing out LOL
OP unfortunately, it is just something you are going to have to persevere with and get used to, but get used to it if you will, providing you continue.
Take a look at runners in marathons on TV and world-class runners, they do not keep their mouths shut when running, that is because they are breathing through their mouths.0 -
I always use lip balm before I go out running, and like to keep a piece of mint gum in my mouth (I don't actually chew it) as I find that makes me feel less like I'm drying out
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I suffer from allergies and asthma, so breath in and out through both my nose and mouth at anything above a trot. For long, slow runs, each breath in or out takes me three steps (left, right, left), but I go up to two steps for anything faster. As many other people have said, slowing down will make breathing easier. Here's what I said on my beginner's running blog:
When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-1039360 -
MOUTH BREATHER!!!
omg Hey Arnold :noway:0 -
I have bad allergies so i always breathe through my mouth. What helps me is slow deep breaths when i run, just make sure not to push yourself too hard, you will get tired faster.0
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I breathe through my mouth as my nose runs whilst running. Ultimately unless you're looking to run competitively I wouldn't worry too much about how you're breathing just as long as your comfortable
I also find if I think too much about my breathing it makes me feel out of breath and I can't get into the 'zone'...I listen to music so I can't hear my breathing and just let my body sort the breaths out naturally.0 -
Hello. I am overweight and can do certain cardio activities with ease (elliptical, arc trainer) but find running to be extremely difficult for me. I think the main issue is I don't think I'm breathing correctly. I breathe through my mouth while running and it causes my throat to hurt and I feel like I get winded faster. I started a c25k training app and want to run a full 5k later this spring. I guess my question is, is there a way to change my breathing pattern while running? Or, what is the best way to breathe while running?
P.S. If you have an extremely smart *kitten* comment, please keep it to yourself.
Pick up a copy of "Running on Air" by Bud Coates. It's available through Runner's World or Amazon. A terrific study of running and breathing...from beginners to expert.0 -
Hi,
I also had issues running to begin with and found a few articles that really helped me. Sadly I didn't keep the links BUT have not forgotten the information that made a huge difference for me.
1. Warm up. Make sure to get your blood moving not just stretching. If it helps I just stand in one spot in front of my clock and run in place for 30 to 60 seconds trying to kick myself in the butt with my heal then walk in place for the same amount of time then run again bringing my knees up to my chest. When you finish your run do a good stretch. Do not bounce and sometimes you need to just wait a few days to a week to recover if you feel weak, hurt, or any pain. Listen to your body.
2. Gently suck your belly in and run straight up not hunched over. The pulling on the mid section will stop the excess body fat from winding you. Don't overdue it. Sadly the only advice I have for this is use time to get you on track. That is what worked for me. 2 months ago it took me 30 min to walk a mile. now I can walk 2.5 miles in 15 mins.
3. Run for 30 seconds and walk fast for a minute. This will allow you to slowly each week add another 30 seconds to your time building up yourself to run for longer periods.
4. Breath in through your mouth and out through your nose. Why is this important? When summer gets here it will get hot. You lose more water breathing out through your mouth than you do your nose so it will help keep you hydrated. I suggest you do the same during the winter as it will help keep your nose warm. As the other poster also said get a rhythm down. It is difficult but once you do get a rhythm down breathing you won't have to think about it as much but for me I still have to think about breathing when I run.
5. Any physical activity when you are not accustomed to it even if you are slim makes you feel weak or like you are not able to do it. Just start slow and work your way up. For me pull-ups was the worst. I started with 1 per day and now up to 5 per day but am able to control them going up and down. So although it sounds pretty sad to go from 1 to 5 in 2 months the amount of control I have in slowing my body down on the way down and slowly pulling myself up has helped me at work considerably with moving objects.
6. Have faith in yourself. If I can do it so can you!
Can't wait to hear your success stories and make sure you experiment. If what I suggest doesn't work for you post what does so it may be able to help someone else out.
Best wishes!
Jim0 -
Hello. I am overweight and can do certain cardio activities with ease (elliptical, arc trainer) but find running to be extremely difficult for me. I think the main issue is I don't think I'm breathing correctly. I breathe through my mouth while running and it causes my throat to hurt and I feel like I get winded faster. I started a c25k training app and want to run a full 5k later this spring. I guess my question is, is there a way to change my breathing pattern while running? Or, what is the best way to breathe while running?
P.S. If you have an extremely smart *kitten* comment, please keep it to yourself.
When I was overweight it was very difficult to breathe after a few minutes of running. I thought it was because I was fat, but it was because I wasn't breathing deeply or evenly enough.
It's weird, but you have to "learn" to breathe for running. I tend to breathe through my mouth, then exhale from my nose so I don't get a dry throat (staying properly hydrated can solve this as well).
Keep trying! It will get easier just keep at it.0 -
I always use lip balm before I go out running, and like to keep a piece of mint gum in my mouth (I don't actually chew it) as I find that makes me feel less like I'm drying out
^^this^^ except cinnamon, not mint 0 -
4. Breath in through your mouth and out through your nose. Why is this important? When summer gets here it will get hot. You lose more water breathing out through your mouth than you do your nose so it will help keep you hydrated. I suggest you do the same during the winter as it will help keep your nose warm. As the other poster also said get a rhythm down. It is difficult but once you do get a rhythm down breathing you won't have to think about it as much but for me I still have to think about breathing when I run.
References??
Because this sounds like complete and utter poppycock.
It's not uncommon to lose 3% to 7% (even more for elites) of your body weight in fluids during a run. This is perfectly natural and safe as the human body has been doing this for 1000s of years before Gatorade. So, the CCs (or less!) of water vapor that you exhale is going to make absolutely zero difference.0 -
If youre breathing in through your nose and out through your mouth, your mouth will stay open - you wouldn't be able to look at me and tell if Ive switched from using one method to the other. The same could apply to the runners we see on tv. Either way, the main point is just about breathing deeper
Take a look at runners in marathons on TV and world-class runners, they do not keep their mouths shut when running, that is because they are breathing through their mouths.0 -
4. Breath in through your mouth and out through your nose. Why is this important? When summer gets here it will get hot. You lose more water breathing out through your mouth than you do your nose so it will help keep you hydrated. I suggest you do the same during the winter as it will help keep your nose warm. As the other poster also said get a rhythm down. It is difficult but once you do get a rhythm down breathing you won't have to think about it as much but for me I still have to think about breathing when I run.
References??
Because this sounds like complete and utter poppycock.
It's not uncommon to lose 3% to 7% (even more for elites) of your body weight in fluids during a run. This is perfectly natural and safe as the human body has been doing this for 1000s of years before Gatorade. So, the CCs (or less!) of water vapor that you exhale is going to make absolutely zero difference.
It is. I started running before half the people on this site were born and I am well acquainted with the "running culture" and a lot of it consists of blathering, self-referential nonsense like this.
I started and had been running with a group for 10 years before I moved away and went to graduate school for my ex phys masters. I went back to the old hometown a couple of times to run with the old group. When I tried to bring up some of the science I had recently learned, they wanted no part of it whatsoever if it conflicted in any way with their cherished folklore. It was a very weird experience--like I was some heretic being shunned by the tribe.0 -
Runners breathe in through their noses, out thru the mouth. I've been running races since I was 6 years old, and trained as a runner. When you're training, they teach you in thru the nose out thru the mouth. Sometimes I do in and out thru the nose, but I always have my mouth closed when I'm running generally.
It takes practice, but you'll get it
Not all Runners. Some of us just let our body breathe the way it wants to. I think many people put way too much thought into breathing while you run. Would you be thinking "in through the nose, out through the mouth" if you were being chased by a Zombie? No. You would just run.
Technically you don't need to run fast if you were being chased by Zombies, you just need to be able to run faster than your friends!!!
I couldn't actually tell you how I breathe when I'm running as never really paid attention to it, I find it frustrating when my breathing is fine but my legs are gubbed (or my legs are fine but my breathing is gubbed), I need to find the balance so that both my legs and breathing are ok, practice, practice, practice, remember it doesn't matter if it's a 6min mile of a 20min mile, it's still a mile (unless Channing Tatum is waiting for you at the finish line, then you sprint like hell)!!!0 -
I found this, thanks:Pick up a copy of "Running on Air" by Bud Coates. It's available through Runner's World or Amazon. A terrific study of running and breathing...from beginners to expert.
http://www.runnersworld.com/running-tips/running-air-breathing-technique
A fairly even mix of science, practice and mysticism - should suit all runners
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(snip)
Now for breathing I'm sure there is a right way, but what feels most comfortable for me is through my mouth. I pace my breathing off of my strides.. so for an example when I jog I breath in two steps, breath out two steps. My breathing sets a good rythem, and I find when I focus on that rythm I also tend to run longer.
This is what I do too. Sometimes it's in 2, out 3 but most of the time it's in 2, out 2.
OP, you may also need to slow down. It's common for newbie runners to go a bit too fast and lose their breath quickly.
I'm a mouth breather too - my nasal passages are just to narrow to get a good intake, especially when doing something strenuous like running.0 -
http://www.fitsugar.com/How-Breathe-When-Running-19967835
Found this on Pinterest. Hope it helps Good luck! 0 -
4. Breath in through your mouth and out through your nose. Why is this important? When summer gets here it will get hot. You lose more water breathing out through your mouth than you do your nose so it will help keep you hydrated. I suggest you do the same during the winter as it will help keep your nose warm. As the other poster also said get a rhythm down. It is difficult but once you do get a rhythm down breathing you won't have to think about it as much but for me I still have to think about breathing when I run.
References??
Because this sounds like complete and utter poppycock.
It's not uncommon to lose 3% to 7% (even more for elites) of your body weight in fluids during a run. This is perfectly natural and safe as the human body has been doing this for 1000s of years before Gatorade. So, the CCs (or less!) of water vapor that you exhale is going to make absolutely zero difference.
It is. I started running before half the people on this site were born and I am well acquainted with the "running culture" and a lot of it consists of blathering, self-referential nonsense like this.
I started and had been running with a group for 10 years before I moved away and went to graduate school for my ex phys masters. I went back to the old hometown a couple of times to run with the old group. When I tried to bring up some of the science I had recently learned, they wanted no part of it whatsoever if it conflicted in any way with their cherished folklore. It was a very weird experience--like I was some heretic being shunned by the tribe.
This is why soliciting running advice to the general pop is risky lol0 -
I have patterns for breathing...based on my footfalls. This came naturally to me over the course of 15+ years running. I can determine my effort based on my breathing or control my effort by my breathing. Of course if I'm going up/down a hill or speeding up it changes...
Slow recovery - 4 breaths in 4 breaths out
Easy - 3 breaths in 2 breaths out
Tempo or half marathon race - 2 breaths in, 1 breath out
Intervals or 10k/5k race - 1-2 breaths in, 1 force full out
Since you are just beginning , slow easy running should be your focus. You should be able to carry on a conversation, if you can't talk, then you need to slow down until it is comfortable to do so.0 -
well if you do breathe in through the nose it should reduce burning in the throat, but your lungs will probably still experience the burn.
The burn in your lungs is a build up of CO2. Usually when your lungs start burning people will feel as tho they are not getting enough air and try to inhale more deeply.
what you really want to do is exhale more fully, this will help get rid of the CO20 -
I have patterns for breathing...based on my footfalls. This came naturally to me over the course of 15+ years running. I can determine my effort based on my breathing or control my effort by my breathing. Of course if I'm going up/down a hill or speeding up it changes...
Slow recovery - 4 breaths in 4 breaths out
Easy - 3 breaths in 2 breaths out
Tempo or half marathon race - 2 breaths in, 1 breath out
Intervals or 10k/5k race - 1-2 breaths in, 1 force full out
Since you are just beginning , slow easy running should be your focus. You should be able to carry on a conversation, if you can't talk, then you need to slow down until it is comfortable to do so.
don't understand this. how do you take 3 breaths in and 2 breaths out?0 -
I have patterns for breathing...based on my footfalls. This came naturally to me over the course of 15+ years running. I can determine my effort based on my breathing or control my effort by my breathing. Of course if I'm going up/down a hill or speeding up it changes...
Slow recovery - 4 breaths in 4 breaths out
Easy - 3 breaths in 2 breaths out
Tempo or half marathon race - 2 breaths in, 1 breath out
Intervals or 10k/5k race - 1-2 breaths in, 1 force full out
Since you are just beginning , slow easy running should be your focus. You should be able to carry on a conversation, if you can't talk, then you need to slow down until it is comfortable to do so.
don't understand this. how do you take 3 breaths in and 2 breaths out?
Too much work. I'd rather just breathe naturally all the time rather than have to bring a crib sheet on all my runs :laugh:0 -
I have patterns for breathing...based on my footfalls. This came naturally to me over the course of 15+ years running. I can determine my effort based on my breathing or control my effort by my breathing. Of course if I'm going up/down a hill or speeding up it changes...
Slow recovery - 4 breaths in 4 breaths out
Easy - 3 breaths in 2 breaths out
Tempo or half marathon race - 2 breaths in, 1 breath out
Intervals or 10k/5k race - 1-2 breaths in, 1 force full out
Since you are just beginning , slow easy running should be your focus. You should be able to carry on a conversation, if you can't talk, then you need to slow down until it is comfortable to do so.
don't understand this. how do you take 3 breaths in and 2 breaths out?
It's not really that you're taking several breaths in, it's a matter of timing, also referred to as short breaths. For 2 breaths in, 2 breaths out, you're basically just breathing in as you make two foot falls (left strikes the ground, then right). Then you breathe out for the next two foot falls. For me, it's the best way to keep my pace at the right rate. If I don't pay attention to how I'm breathing, I tend to go too fast (especially on a down slope) and then lose my breath quickly and have to stop and walk to catch my breath.0 -
I breathe through my mouth as my nose runs whilst running. Ultimately unless you're looking to run competitively I wouldn't worry too much about how you're breathing just as long as your comfortable
I also find if I think too much about my breathing it makes me feel out of breath and I can't get into the 'zone'...I listen to music so I can't hear my breathing and just let my body sort the breaths out naturally.
I could have written this last year. I still breathe through my mouth due to runny nose challenges.
I read the book "Running on Air" and that helped me a lot. I don't do the breathing cadence anymore, but what it really helped me do was start running more slowly.
I've stopped listening to music on runs under an hour because I like the feedback I get from hearing my breath and footfalls. But that's because I've been running for over a year. When you're new, it can really help to distract yourself from all the nonsense your brain is throwing at you.
As a lot of people have mentioned, slowing down will solve about 85% of running issues. There will come a point when you need to go "balls to the wall" but once you are at that point, you won't be focusing on how you breathe.0 -
well if you do breathe in through the nose it should reduce burning in the throat, but your lungs will probably still experience the burn.
The burn in your lungs is a build up of CO2. Usually when your lungs start burning people will feel as tho they are not getting enough air and try to inhale more deeply.
what you really want to do is exhale more fully, this will help get rid of the CO2
Exhaling is critical and is one of the things that newbies miss - not just running. Martial arts, lifting, whatever.0 -
aaaand breathe thank you0
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OP...the breathing issues you are having could just you going out TOO fast. Slowing down will usually help ease breathing issues when it comes to running. I read through all the replies and not one person mention that...I am surprised actually.
I am a nose and mouth breather....on easy runs I usually am able to breath in and out strictly through my nose. During races or runs that are paced, it is usually in through my nose out through my mouth...but that is what works for me. Some of the girls in my running goup solely breath in/out through the mouth, etc...
I also recommend the Running on Air book, as it is really a good read.0 -
I have patterns for breathing...based on my footfalls. This came naturally to me over the course of 15+ years running. I can determine my effort based on my breathing or control my effort by my breathing. Of course if I'm going up/down a hill or speeding up it changes...
Slow recovery - 4 breaths in 4 breaths out
Easy - 3 breaths in 2 breaths out
Tempo or half marathon race - 2 breaths in, 1 breath out
Intervals or 10k/5k race - 1-2 breaths in, 1 force full out
Since you are just beginning , slow easy running should be your focus. You should be able to carry on a conversation, if you can't talk, then you need to slow down until it is comfortable to do so.
This is "Running on Air" in a nutshell.0 -
4. Breath in through your mouth and out through your nose. Why is this important? When summer gets here it will get hot. You lose more water breathing out through your mouth than you do your nose so it will help keep you hydrated. I suggest you do the same during the winter as it will help keep your nose warm. As the other poster also said get a rhythm down. It is difficult but once you do get a rhythm down breathing you won't have to think about it as much but for me I still have to think about breathing when I run.
References??
Because this sounds like complete and utter poppycock.
It's not uncommon to lose 3% to 7% (even more for elites) of your body weight in fluids during a run. This is perfectly natural and safe as the human body has been doing this for 1000s of years before Gatorade. So, the CCs (or less!) of water vapor that you exhale is going to make absolutely zero difference.
As I said I didn't keep any references but know it was an article from Runners World as I used that websight for references. As I also said this works for me and suggested only trying it not that it was the only course of action. If you feel it's wrong you are welcome to your opinion but as I said it works for me. I find my mouth to not be dry when I breathe this way. Please share your suggestion with the original poster instead of trolling.
Here is an article that proves we are both correct.
http://www.outsideonline.com/fitness/bodywork/fitness-coach/Should-I-Breathe-Through-My-Nose-or-My-Mouth.html
Best wishes to the original poster.0 -
4. Breath in through your mouth and out through your nose. Why is this important? When summer gets here it will get hot. You lose more water breathing out through your mouth than you do your nose so it will help keep you hydrated. I suggest you do the same during the winter as it will help keep your nose warm. As the other poster also said get a rhythm down. It is difficult but once you do get a rhythm down breathing you won't have to think about it as much but for me I still have to think about breathing when I run.
References??
Because this sounds like complete and utter poppycock.
It's not uncommon to lose 3% to 7% (even more for elites) of your body weight in fluids during a run. This is perfectly natural and safe as the human body has been doing this for 1000s of years before Gatorade. So, the CCs (or less!) of water vapor that you exhale is going to make absolutely zero difference.
As I said I didn't keep any references but know it was an article from Runners World as I used that websight for references. As I also said this works for me and suggested only trying it not that it was the only course of action. If you feel it's wrong you are welcome to your opinion but as I said it works for me. I find my mouth to not be dry when I breathe this way. Please share your suggestion with the original poster instead of trolling.
Here is an article that proves we are both correct.
http://www.outsideonline.com/fitness/bodywork/fitness-coach/Should-I-Breathe-Through-My-Nose-or-My-Mouth.html
Best wishes to the original poster.
Trolling? LOL. That's rich.
I did offer a suggestion, the same one that I always offer when someone asks about breathing when running. It's an involuntary action. Our body already knows how to do it, so just let it. That article confirms this.
If you can't seem to catch your breath when you are running, slow down.
It's really not that complicated, but sometimes we make it so.0
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