Proper Way to Breathe While Running

BlueFisherKing

Hi! I was wondering what's the best way to breathe when running?
I tend to vacuum air through my mouth and nose when my run gets difficult, which usually gives me a side stitch and makes the run even more difficult.

My 'normal' breathing is inhaling and exhaling through my nose and mouth. I expand my stomach and try to take long deep breaths - when I breathe like this I don't get dizzy or side stitches.

Now, is there a better way? I've read many contradictory instructions on how to breathe. Some say you should only breath through your nose, others say you should only use your mouth, others say both.
Also, how do you make sure your breathing doesn't get out of control?

dbmata

I pant like a freight train.

_Zardoz_

I think some people just over think it. I just well breath never really thought about it and I've not suffocated yet

jemhh

I pant like a freight train.

This is pretty much me. I warn anybody that I am going to run with that I breathe very loudly but not to worry because I feel fine.

OP, don't overthink it. It looks like you found something that works for you so follow it.

lawkat

It is recommended to time your breaths with your steps. Two steps = two breaths in, then two steps = two breaths out. It has become habit for me when I am on my longer or easy runs.

If you go to Runner's World, they have a wealth of information about running.

dbmata

and if they get in the way, WOOO WOOOO!

ShortMrsN

I breathe in through my mouth, can't get enough air in through my nose!

JupeJones

I'm of the school that if you have to think that hard about how you're breathing, you're probably running too fast for your current level of fitness (and likely not able to pass the Talk Test).

congruns

and this is why I carry my CPR mouth guard with me on races

12_oz_Curls

I just choose to hold my breath the whole time. Makes for a faster run!



However, in honesty, just inhale. I tend to be a mouth-breather, whilst my old running partner inhaled through his nose and exhaled through his mouth. The biggest thing isn't how you breath, but when you breath. Find a rhythm. Somebody mentioned 2:2. I tend to do a 4:2 (inhales for 4 steps, out for 2 steps) on my longer runs, sprints and tempo's tend to get closer to 2:1. So it's all up to you.

PrizePopple

I pant like a freight train.

I sort of thought this was the only way. Then again I'm not doing what could even remotely be considered "running".. it's more like "wobbling" down the road. My lungs also start burning after a while, and for a few hours after (minimum). :grumble:

meshashesha2012

breathe into the diaphragm, that should also be the normal breathing too since it helps raise your prana/chi/ki whatever you want to call it. basically it helps you get more oxygen into your blood

GatorDeb1

Just run. Just breathe. Your body will learn over time. I've been running for almost 5 years and I don't have a "breathing technique" and I've done up to a full Ironman.

PikaKnight

It is recommended to time your breaths with your steps. Two steps = two breaths in, then two steps = two breaths out. It has become habit for me when I am on my longer or easy runs.

If you go to Runner's World, they have a wealth of information about running.

You mean this article?

http://www.runnersworld.com/tag/breathing

They suggest 3:2 (3 in, 2 out), though.

Trueray

You are suppose to breath in from your nose and out from your mouth. Any certified running coach will tell you that but if your more comfortable breathing another way then do that.

geojeepgirl

Bump....for future....I just restarted c25k again and am just glad to be able to breathe period.

MississippiMama87

I'm an anxious person so I tend to "over-think" breathing in general to keep myself calm.

That being said, when I run I breathe in through my nose and out through my mouth for as long as possible. If I'm trying to run at race pace it normally doesn't last, but it makes me feel better to at least start out that way.

By the end of a long run I'm normally breathing through my mouth and nose.

1princesswarrior

I breathe strides in four breathe out four strides and do a combination of breathing in through my nose and mouth but always exhale through my mouth. I also make sure I can take a deep breath, if I can't I'm going too fast and need to slow down.

I tend to breathe in more through my nose when it's buggier outside because I've inhaled several bugs this year, especially on the trail. But I hear that's a good source of protein.

This link has really helped me as well: http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

MeanderingMammal

Hi! I was wondering what's the best way to breathe when running?

In... out... repeat...

Really, don't overcomplicate it.