How to Breathe Correctly While Runnig??

I use my HRM to monitor where my heart rate is. If I feel like it's getting too high (before my breathing gets too heavy), I slow it down and deep breathe in through my nose and out my mouth, two beats in, two beats out. My heart rate will start to drop right away.

I find that if my breathing is too laboured and short - I'm going too fast. So it's best to 'find your happy pace' and so that you can really focus on the breathing. Once you do this, you can build up from there. I use a run/walk method and I have found that this does help. I find that the first couple of run intervals are always the hardest - so when it's walk time I really focus on getting my breathing under control, then start easy again on the next run interval.

I run/walk also. When running at a normal pace (for me around 6 - 6.5 MPH), I usually breathe in for two steps, out for two steps. To help get my heart rate back down during my walk intervals, I might take deep breaths with my arms over my head. Deep breaths really help to lower my heart rate more quickly.

Lately, I've been focusing on running with my heart rate in Zone 3, the aerobic zone, to help improve my cardiovascular system and my body's ability to transport oxygen to, and carbon dioxide away from, my working muscles. I'm still at the point where I walk more than run to keep it there but supposedly I'll be able to run faster as I progress. My goal is to lower my overall heart rate at my regular running speed which, to bring this back to the point, will help make my breathing even easier.

When I was training for my second marathon I came across an article on breathing that suggested inhaling for three strides and exhaling for two. Sometimes w/o even realizing it you push off harder on an inhale and if you breath in for two and out for two it's an even number and you're always powering through on the same leg. If you change that up and to an odd number, in three out two, you're pushing off on each leg evenly. It can help w fatigue/strain/injury in your dominant leg.

I've heard what Hilary75 wrote and it's pretty effective for me. My gym trainer says for you to inhale through the nose and exhale through the mouth. Concentrating on breathing sometimes makes it more difficult for me but, apparently, if you control your breathing you will be able to breath better, get oxygen throughout your body, and control your heartrate.

Good topic

I wonder this whilst out running, and find it harder to breathe in colder weather. My lungs feel more restricted

I try to breathe in through the nose and out of the mouth, but when the going gets tough I have to breathe solely through my mouth

I've heard it really doesn't matter which you do. I usually try in through the nose because it's really dry here and I get parched faster when I breathe through my mouth, but sometimes, you gotta do what you gotta do. The most important thing, I think, is that if you're gasping for air, you should slow down.

This is OT - but SuelnAz - you and I ran the same race!! I took part in the Neverland 5K before I did the Tink 1/2 - it was a great weekend

I had a blast that weekend. I only ran the 5K because by the time I realized I might be ready to run a half marathon in August, it was already sold out. My sister did both, though. I loved, loved, loved running through the park at night and through the backlot areas we don't normally get to see.

I personally try and breath entirely in and out my nose(mouth closed) the whole time I'm running. To me, it means I'm fit.

I actually breath in and out through both my nose and mouth at the same time... and when I'm going fast it's in for 2 steps out for 2 steps, but when I'm running in an aerobic zone I can sustain in for 3 and out for 3... sometimes even slow it down further for a few paces to slow my HR when recovering from a hill or whatever.

i read that when you breathe out through your mouth you're supposed to purse your lips a bit to ease / prevent any side cramping.

sounds weird but it does work!

a good rule of thumb for your training runs (non race pace) is to be able to have a conversation. this works if you are running with someone i typically sing along to what ever is on my ipod also you need to breathe through the mouth otherwise you will not get enough oxygen. as stated before if you a breathing too heavy or short breathes you are going to fst or working to hard. speed will come work on completeing the ful 3.1 miles with out stopping your endurance and speed will come. the trick to training espically for long runs is putting time on your legs to not only build up stamina but also strength. you may also want to incorporate both hill and track work. for hills try and find a course with a .25 mile hill, run hard up it and jog down repeat 5 to times. track work is where you can work on your speed. start out doing .25 mile repeats. run a .25 as hard as you can jog or walk another .25 mile. work your way up a full mile.

also, try looking for running groups in your area. it s better to run with a group. you will be amazed how fr you can go with out stopping. also you can learn other tips and tricks from some of the more experienced runners.

congrats on finding the joy of running.

easy/smooth/lite/fast