Breathing & running

Get as much air inside you as you can/need. Breathe through both your nose and your mouth and don't mind what you look like while doing it! Eventually as you get fitter, it becomes easier and something you don't even think about.

Don't worry I have to concentrate really hard to remember to breathe! I was hoping it will get better the more running I do and will become instinct rather than holding my breath!!

I've been running for about four months now and it really does get so much easier. You don't even think about it after awhile.

Don't worry I have to concentrate really hard to remember to breathe! I was hoping it will get better the more running I do and will become instinct rather than holding my breath!!

When I first started, it was REALLY REALLY hard for me to concentrate on my breathing.

I can tell you it DOES get easier and it DOES become second nature, especially during races. I'm so focused on everything else around me that the breathing just comes naturally.

Hang in there!

To the OP: I breathe through my mouth the whole time, even when it's cold, and especially when it's hot. I've been told as our bodies become more efficient as we run, we should get to the point where we don't need to breathe through our mouth.

I've been told as our bodies become more efficient as we run, we should get to the point where we don't need to breathe through our mouth.

This is true at low speeds once you are accustomed to running you could breathe in through your nose... Why would you want to?

Maybe I messed something and it does have a benefit, if anyone knows then I'm interested as to why...?

I'm typically more interested in my cadence and posture but I'm always willing to learn!

In most cases, unless you have asthma or some other COPD, breathing difficulty in running of the type you describe is affected by two things:

1. The aerobic intensity of your running speed represents a high percentage of your maximum. In other words, your level of conditioning is insufficient to comfortably sustain that running speed. The solution is to slow down and/or go to a walk/jog program until your conditioning improves.

2. Tenseness in the upper body--beginners sometimes "brace" themselves against the initial effort and as a result do not breathe as deeply or as much as necessary. Rather than focusing solely"breathing techniques", it is better to focus on relaxing your form. More relaxed breathing will follow.

A number of physiological events occur when we increase our exercise intensity. When the need for oxygen increases, that need is met more by increased ventilation (i.e. moving ambient air in and out) than oxygen extraction. (The body doesn't pull more oxygen out of the inspired air, it increases the amount of inspired air available).

At low or moderate levels of exertion, it might be possible to achieve sufficient ventilation via nose breathing, but not at higher levels. At higher intensity levels, you need to get as much in as possible, by any means necessary. There are no style points.

I like this - an MFP friend shared with me a few weeks ago - http://www.runnersworld.com/article/0,7120,s6-238-267--12989-0,00.html

I know it's a good idea! But do you breathe in through your nose and out through your mouth?
I have tried this, but my lungs don't seem to get enough oxygen this way.

What is the correct way of breathing when running?

Any help gratefully received.

Thanks

ohwell

Breathe through your mouth. There's not a chance that you can provide your ventilate your body adequately by breathing through your nose.

That's just the start, though. Google "belly breathing" or "diaphragmatic breathing" (spelling?) for more info.

2. Tenseness in the upper body--beginners sometimes "brace" themselves against the initial effort and as a result do not breathe as deeply or as much as necessary. Rather than focusing solely"breathing techniques", it is better to focus on relaxing your form. More relaxed breathing will follow.

***this is what I struggle with as a new runner. I try to shake my hands and arms once in a while to help me loosen up a little.

Another question that people might be able to answer; does anyone else have a lot of mucus buildup after running for a while? Like coughing and it wont come up, sometimes hard to breathe mucus for hours after? It might not even be mucus, but it feels like that. I'm assuming the fix is to get used to it, but if there are any other suggestions I'd appreciate it.

Could be exercise-induced asthma - that's what I have and it gives me symptoms similar to a chesty cough, difficulty catching my breath, some wheezing and a cough. Talk to your GP. An inhaler fixes mine straight away.

Thanks, I'll look in to it!

I'm bumping this back up as I'm interested in this. I tried my first 5k run outside on the weekend and my word I thought I was going to expire from lack of oxygen! I'm going to make a note of these tips and try and improve this coming weekend.

In most cases, unless you have asthma or some other COPD, breathing difficulty in running of the type you describe is affected by two things:

1. The aerobic intensity of your running speed represents a high percentage of your maximum. In other words, your level of conditioning is insufficient to comfortably sustain that running speed. The solution is to slow down and/or go to a walk/jog program until your conditioning improves.

2. Tenseness in the upper body--beginners sometimes "brace" themselves against the initial effort and as a result do not breathe as deeply or as much as necessary. Rather than focusing solely"breathing techniques", it is better to focus on relaxing your form. More relaxed breathing will follow.

A number of physiological events occur when we increase our exercise intensity. When the need for oxygen increases, that need is met more by increased ventilation (i.e. moving ambient air in and out) than oxygen extraction. (The body doesn't pull more oxygen out of the inspired air, it increases the amount of inspired air available).

At low or moderate levels of exertion, it might be possible to achieve sufficient ventilation via nose breathing, but not at higher levels. At higher intensity levels, you need to get as much in as possible, by any means necessary. There are no style points.

I totally agree with this! i try to walk, and then jog some, but it gets tough because of my breathing techniques, but also, i think it has a lot to do with my MVP...and of course I am impatient, and just want to run without running out of breath!

The only reason I can think of that you would want to breath in through your nose instead of your mouth is that you will dehydrate faster breathing in through your mouth. I am typically singing along with the music so I probably do a little of both. )

Here is a brief synopsis study they did on water loss through nasal vs oral:
http://www.ncbi.nlm.nih.gov/pubmed/16550955