I recently started jogging and i am almost up to a mile. My muscles do not hurt, but i find that i don't have a steady breathing pattern and it makes me out of breath so i lift my head and in turn, my neck starts killing me. Anyone have advice on the rhythm or stance you should run in? balls of feet? heels?
How should you breathe during running?
- Thread starter bvthomps
- Start date
Breathing in your nose is better, since the air is cleaner and its easier to regulate. However, as you start to get more taxed, you may eventually switch to using your mouth, since it's a much more open airway than your nose and will therefore be easier to do. Try to maintain a breathing rate that corresponds with your strides, such as one breath in for every 2 or 3 steps. This is just to make sure that you keep your breathing steady, because the moment you start panting and gasping for air, your start expending an excessive amount of energy.
*Guilty*If you only inhale through your nose,use your nose and mouth if neccessary.Take deep,full breath,dont pant or gasp.dont wory about a count per step or timing just take in the air you need.
Yeah... Sometimes I tried to get a regular breath intake per steps, and things like that, but honestly, it just doesn't work, atleast not with me.
Because the more I go the more air I'll need gradually and it all goes out of sync. I guess Pro runners do that stuff though.
Yeah, You're right man. I donow, but that's what happens to me :/I used to have asthma as a child, honestly as the doctor told me, he said when I grew up (I'm nearly 20 now) it would fade away, but I always wonder if asthma still influences me a little bit...
I LOVE Running, but honestly I'm a better sprinter (100mts or Hurdles) but after 3 miles jogging, I start to really breathe and slow down.
This is very casual problem you are facing right now. Maximum of us suffer this type of problem much or less in the initial stage or latter. You should not worry too much. Since this is just a minor setback. Do you take some free hand exercise before running? If not then you should.
It would help you to stretch your muscle and don't forget to drink lots of water before running.
It would help you to stretch your muscle and don't forget to drink lots of water before running.
Never really think about it. Comes natural.. Feels awkward if you pretend to do something that you're not comfortable with.
I started jogging recently and I know the trick whenever you start running don't drink water and keep your mouth shut and start breathing from nose and it should be deep breath. Then running will be useful.
Exactly. As you go faster you breathe fast too, and your nose cannot take the fast pace so mouth breathing is recommended.
For new runners breathing during exercise can be a challenge. Before your body is conditioned your respiratory rate may increase making it difficult and uncomfortable to continue. It’s important to learn to control your breathing so you don’t become dizzy or hyperventilate.
Here are some ideas to help control your breathing and run more efficiently.
Relax
Breathe as normally as you can and relax. Focus on the scene around you, the fresh air and other calming thoughts. If you’re anxious, nervous or concerned it can affect your respiratory rate and interfere with your breathing.
Breathe from your Belly
Concentrate on taking deep breathes. Rather than focusing on your chest expanding focus on your stomach pushing out. Breathing from your belly pulls in more air allowing your lungs to fully expand and provide additional oxygen to your system.
Maintain Good Posture
Keep your head up, shoulders down and back and stay tall. Hunching over or leaning forward restricts your lung capacity and limits your air intake. When you run with good posture, upright and tall you maximize your lung capacity.
Exercise Your Diaphragm
When it comes to taking a breath the majority of the work is done by your diaphragm. A strong diaphragm will help you take deeper breaths and run more efficiently.
To strengthen your diaphragm practice taking slow deep breaths when you’re not running. Exercising your diaphragm in between runs will make deep breathing during your runs feel more natural.
Breathe Through Your Mouth
When you’re running breathe through your mouth. Hopefully your mouth is bigger than your nostrils so it’s a more effective way to take in oxygen.
Here are some ideas to help control your breathing and run more efficiently.
Relax
Breathe as normally as you can and relax. Focus on the scene around you, the fresh air and other calming thoughts. If you’re anxious, nervous or concerned it can affect your respiratory rate and interfere with your breathing.
Breathe from your Belly
Concentrate on taking deep breathes. Rather than focusing on your chest expanding focus on your stomach pushing out. Breathing from your belly pulls in more air allowing your lungs to fully expand and provide additional oxygen to your system.
Maintain Good Posture
Keep your head up, shoulders down and back and stay tall. Hunching over or leaning forward restricts your lung capacity and limits your air intake. When you run with good posture, upright and tall you maximize your lung capacity.
Exercise Your Diaphragm
When it comes to taking a breath the majority of the work is done by your diaphragm. A strong diaphragm will help you take deeper breaths and run more efficiently.
To strengthen your diaphragm practice taking slow deep breaths when you’re not running. Exercising your diaphragm in between runs will make deep breathing during your runs feel more natural.
Breathe Through Your Mouth
When you’re running breathe through your mouth. Hopefully your mouth is bigger than your nostrils so it’s a more effective way to take in oxygen.
The best way to breath should in through the nose and out through the mouth. Exhaling through the mouth removes carbon dioxide from your body and stimulates relaxation and concentration. Inhaling through the nose ensures the maximum delivery of oxygen into your blood stream. When running, you body needs as much oxygen as it can get.:animal2
Breathing in through the nose is better because the nasal hairs remove more particles from the air and prevent them entering the lungs. There have been many myths surrounding other benefits but that is the only real one. Unfortunately this was in place when the most hazardous things we were likely to encounter were dust and ash, with the advent of cars etc. the nasal hairs miss the most hazardous stuff, but full credit for trying hard.
Bringing in air through a different tube doesn't increase the amount of oxygen in it, in the same way as out doesn't increase the amount of carbon dioxide in it, composition of the air in is environmental, out is down to what the body has managed to exchange using your cardio vascular system.
If you are running at a pace low enough to be able to pull all you need through your nose, the additional filtering will make it marginally more healthy, but once you go above this the mouth will need to open wide to become another slack jawed runner. The best runners all the way down to hacks like me run with mouths wide looking somewhat facially vacant, it's a very attractive look!
There is also no way to breathe out through your mouth alone without blocking the nose, it doesn't happen.
I don't actually know where the in through the nose out through the mouth started but suspect it was to aid meditation by giving a central focus to enable blocking out interference, very useful. With regards higher intensity aerobic exercise if you are focusing on this, you are not focussing on the activity. Breathing should be relaxed and I have never met anyone training hard trying to pull air through their nose who looked relaxed.
If I said I hadn't tried this along with many other mythical ways of improving my lungs it would be a lie. It took me part of 1 run to realise this would never work for me, I need too much air for even my oversized nose. Short puffs was another, as was rib cage only and some others that promised great things with pseudo facts backing them up.
If you train a couple of decades without trying ideas that don't work I don't know if I should congratulate you or declare you too lucky to be allowed to survive, the latter would be jealousy taken too far.
Bringing in air through a different tube doesn't increase the amount of oxygen in it, in the same way as out doesn't increase the amount of carbon dioxide in it, composition of the air in is environmental, out is down to what the body has managed to exchange using your cardio vascular system.
If you are running at a pace low enough to be able to pull all you need through your nose, the additional filtering will make it marginally more healthy, but once you go above this the mouth will need to open wide to become another slack jawed runner. The best runners all the way down to hacks like me run with mouths wide looking somewhat facially vacant, it's a very attractive look!
There is also no way to breathe out through your mouth alone without blocking the nose, it doesn't happen.
I don't actually know where the in through the nose out through the mouth started but suspect it was to aid meditation by giving a central focus to enable blocking out interference, very useful. With regards higher intensity aerobic exercise if you are focusing on this, you are not focussing on the activity. Breathing should be relaxed and I have never met anyone training hard trying to pull air through their nose who looked relaxed.
If I said I hadn't tried this along with many other mythical ways of improving my lungs it would be a lie. It took me part of 1 run to realise this would never work for me, I need too much air for even my oversized nose. Short puffs was another, as was rib cage only and some others that promised great things with pseudo facts backing them up.
If you train a couple of decades without trying ideas that don't work I don't know if I should congratulate you or declare you too lucky to be allowed to survive, the latter would be jealousy taken too far.