Maintaining correct posture, breathing flexibly through the nose and mouth, and adjusting the appropriate speed are factors that contribute to reducing shortness of breath and improving running performance.
Running is a high-intensity physical activity, at this time the muscles and respiratory system have to work harder. That means the body needs more oxygen to create energy and maintain activity.
To get the most out of your run, runners need to pay attention to two factors: form and breathing. While many people often focus on form, breathing is often overlooked. Breathing properly when performing any exercise, especially running, plays an important role. It both maintains fitness and reduces shortness of breath or chest tightness, improving performance. Here are some tips for breathing properly when running.
Breathe through your nose and mouth flexibly
When running normally, breathing through the nose may be appropriate. However, this breathing method cannot meet the increased oxygen demand of the muscles. Therefore, when sprinting, the body needs to take in air through the mouth. Breathing through the mouth allows the lungs to absorb more oxygen and also helps reduce stress.
Maintain correct posture
First, runners need to change their form so as not to impede oxygen intake. Keep your spine straight, look forward, and relax your shoulders to breathe more efficiently.
Rhythmic breathing while running is also helpful. This allows for more oxygen to be taken in to meet the body’s needs without straining. Alternate exhalation and inhalation between the right and left foot strokes. Inhale for three strides and exhale for the next two.
Speed adjustment
Challenging your body is good and encouraged, but it should be within your fitness level. If you are running and feel short of breath, slow down. Jog for 1-2 minutes until your breathing returns to normal. Beginner runners should start slowly and maintain a steady pace to progress.
Practice breathing exercises
Some breathing exercises help improve lung capacity, thereby reducing shortness of breath and exhaustion while running.
Diaphragmatic breathing: The diaphragm is a flat, wide, dome-shaped muscle that separates the chest and abdomen. Diaphragmatic breathing, also known as abdominal breathing, helps stabilize blood pressure, reduce stress, and slow heart rate.
Lie on your back with a pillow under your knees and head. Relax your shoulders and place one hand on your navel and the other on your chest. Inhale through your nose for two seconds and feel the air moving through your abdomen. Purse your lips and exhale through your mouth for another two seconds. Repeat for five minutes.
Balanced breathing: This is a controlled breathing technique that focuses on taking equal breaths. Practicing this breathing technique can relax the mind, reduce stress levels, and lower blood pressure.
To do this, sit comfortably in a quiet place, close your eyes. Inhale through your nose for 4 seconds, then pause for a few seconds to let the air fill your lungs. Exhale through your nose for 4 seconds. Repeat this exercise 5-10 times.