Breathing While Running?

sc1572

What is the "proper" way to do this? I find that while running, I'll get pain on my sides very easily, and I know it has something to do with my breathing. I hydrate while running by drinking water every couple of minutes. Any tips on the proper way? I'm doing my first half marathon for charity in Jan of 2012...woo! ...and want to be as prepared as possible!

THANKS

barbiex3

i actually dont breathe when i run

dryvonnesmith

The proper way I was taught: exhale (mouth open) twice as long as you inhale (mouth closed). i.e. exhale to the count of 1-2-3-4 then inhale to the count of 1-2. Simple. It gets more toxins out and helps your endurance.

ivyjbres

Relax and don't think about it.

I have asthma, I can chase my son around all day without an asthma attack. He's known at school as "the runner" and I do have to at least keep a steady jog to keep up with him running. But when I work out by myself, asthma attack, every time. Even when I'm going the same pace, if I don't have something else to focus on, I'll have an attack. But if I'm relaxed and focused on my son, never happens.

daves160

The proper way I was taught: exhale (mouth open) twice as long as you inhale (mouth closed). i.e. exhale to the count of 1-2-3-4 then inhale to the count of 1-2. Simple. It gets more toxins out and helps your endurance.

I agree. This what I have always been taught by any trainer.

In through the nose, out through the mouth. Slow deep in, slow deep out.

Misiaxcore

I inhale through my nose (1-2) and exhale through my mouth (3-4). At least I try to do that. I'm a competitive swimmer and actually find it super hard to breathe when I'm not in the water xD

mcrowe1016

While drinking water is great, maybe you are drinking too much before/during the run. Sometimes being too full of food or liquids will give me cramps while running.

I make sure that I drink a lot of water during the cool down and after my run.

13Natty

The proper way I was taught: exhale (mouth open) twice as long as you inhale (mouth closed). i.e. exhale to the count of 1-2-3-4 then inhale to the count of 1-2. Simple. It gets more toxins out and helps your endurance.

Thanks I will try to remember that also always good to know how to get the most out of it:-)

billsica

i actually dont breathe when i run

^^^ this

wolfchild59

I try to breathe in my nose and out through my mouth, but it mostly just comes down to whatever is getting me oxygen to keep going. But I second the too much water. I find that I do best not having any water within 30 minutes of a run and then drink a little bit of water about every 15 minutes or so. If I feel like I really need it, I'll drink sooner, but too much water just ends up making the run worse. And, actually, often for runs of 4 miles or under, I don't drink at all during the run, only after. That changes depending on the temp though, of course.

wolfchild59

*double post*

killagb

i actually dont breathe when i run

^^^ this

Breathing just tires you out.

Contrarian

I don't worry to much about it. I just enjoy breathing air. Any orifice will do.

Nikki582

hah. You non breathers.. don't you know you burn more calories by moving the lungs??

OP: I would try and ditch the water to be honest, I get cramps (or stitches) if I've drank too much before a run, so I prefer to keep a water at my end destination and drink then.. that said, I'm currently only running about 6km, I have no idea about keeping up hydration for longer distances.

rybo

My opinion is just relax & don't think about it at all.

Halothane

If you aren't finding yourself compromised while running from a pulmonary standpoint I wouldn't worry about it. Get out there and focus on whatever your mind wants to think on and let your lungs just do their work. I find that when I try to force myself to breath to a certain pattern/rhythm/pace/depth that I end up tiring out and seem to mess up my CV/Pulmonary hemostasis and I'm toast and have to stop the run.

J3Streeter

I've been running for a long time, and ran X-Country and Track at a Division 1 college. My college coach told me the same thing that my high school coaches would tell me: inhale for 2 strides, and then exhale for 2 strides. That's it. If you begin to develop a cramp, lets say on your right side, then you should exhale very hard on the opposite side. So if the cramp is on your right side, exhale very hard when your left foot hits the ground, and continue exhaling until your right foot hits the ground. Then inhale for your 2 strides, and repeat until the cramp goes away. Also, a little known fact is that your arms play a role in developing cramps. Be sure not to cross your arms to far in front of your body. If your hands are going past the center of your body as your swing your arms through, then your form is poor and you need to concentrate on having a more front to back swing as opposed to one where your arms are swing across your body. And another thing, keeps your hands low. What I mean by this is if your arms are bent so much that your hands are very close to your biceps, you need to relax your arms. Your arms should be bent around 60 degress, give or take a little based on your comfort level. As your arm swings back, your hand should move right past where your pants pocket would be. The next time you get a cramp, focus on your arms and see if you are doing any of these things and concentrate on improve your arm swing as well as your breathing. As for the water, you are definitely drinking too much. Unless you're running for an hour or more, or the weather is extremely hot and humid, there is little to no benefit of drinking while on the run. If you are hydrated prior to going for the run, you will be fine. If you do need to drink while running, you should only be taking a small sip of water so as not to have all that water sloshing around in your gut.