Whats the best way to breath while running?

Question

I was wondering if there is a certain way to breath while running?
Like when your running is there a way to control your breathing so you dont get tired as quickly?

Answer 1

thru your nose i was all ways told

Answer 2

I'm not sure. When weightlifting it is important to not hold your breath but to breathe out during the lift and exhale as you lower the weight (the negative rep). I found that breathing quickly when sprinting seemed to help but I could be wrong..
The more running you do the better your breathing will become through the natural process of your mind getting used to it and developing a better technique and simply because you will be fitter. Much exercise will strengthen your heart and increase your lung capacity.
But wear proper running shoes and running around a field as opposed to on pavements is best. Running machines can be good as well.

Answer 3

Do not breath in through your nose while running as you will not be getting enough oxygen.

The key to running long distance is to keep your running aerobic, which basicaaly means to get enough oxygen to your muscles that you don't start to build lactic acid.

Try to control your breathing, if you breath too deep you will increase your Heart rate unnecessarily and tire faster, the same with breathing to fast.

I found swimming frontcrawl , breathing every 3 strokes greatly assisted in controlled breathing for running

Answer 4

people are always asking this question... and really there is no answer
you just have to breathe whichever way feels comfortable to you. If you're pushing your limits when you're running, most likely you're going to need to be taking in more air when you're running, so breathing through the nose isnt really an option.
I usually start out breathing in through my nose and out through my mouth, but by the end, there's no way I could do that, so i just start breathing through my mouth all the time

Answer 5

Breathe in your nose & out your mouth. It's more efficient and prevents you from becoming tired so fast.
Create a pattern with your breathing according to your strides. Example: Breathe in for two steps, out for two steps. Or do the same for every four steps, or one step. Whichever you find most comfortable.
Breathe consistently- don't ever hold your breath too long during a run.

Answer 6

Their is no actual right or wrong way.

The amount of oxygen we take in is known as our tidal volume, and this can 'never' change, because the lung capacity only increases in blood vessel amounts.
The size of the lungs doesn't change, and therfore, whether you breath fast or slow, you will always get the same amount of oxygen diffusing into the blood stream.
However, you should just breath with the most comfortable pattern. When i'm out running for a 2 or 3 miles, I find its best to count 1,2,3,4 footsteps, and use that as one long breath in, that 1,2,3,4 footsteps to breath out. Controlling your breathing plays a big part in excercise! Psycologically and physically.
You stated you want to avoid getting tired easier, this can be changed both over time and with some little corrections.
You 'always' need to be excercising just "above" your anaerobic threshold, in order to improve fitness. What does that mean your probably wondering? In other words, you must be running at a pace that is slightly over the level at which you could run for forever - your anaerobic threshold. So this is basically the intensity your body can cope with.
Anaerobically means your are working 'without' oxygen, Aerobic means you are. So you want to work slightly anaerobically in order to force the body to make changes that will improve your endurance, such as much blood vessels, bigger stronger heart etc.
Therefore, to not get as tired as easily, you need to just work abouve your anaerobic threshold. How do you find out? Its a matter of trial and error without using maths.

And to the people who talk about 'nose then mouth' - what nonsense!
Hope this helps! mail me if you need any help :)

Answer 7

In through the nose and out thought the mouth whilst running with longer breaths than usual.

And when you get out the end try and take really slow,deep breaths.

Answer 8

I cannot believe how many people think they can watch "Karate Kid" and tell runners how to breathe! If you take a little jog at 9 min/mile, I guess you can breathe in through your nose if that turns you on; but that's not how I run. I can't recall people in races forcing air though their noses either, and I've been to a lot of running races.

If you're going 5:30 min/mile, you can't get enough air in your lungs through your nose and you will go into oxygen deficit. Your nose is **smaller** than your throat, so air goes in there more slowly; when you're running hard, you need the maximum amount of volume you can get.

On another note, if you run through a cloud of bugs, it's easier to get them out of your mouth than out of your nose. I ran through a cloud of mayflies several mornings and learned this. Mostly I ran long distance for marathon training.

Answer 9

Practice breathing all the time when your not running; and swim a lot. If you get your lungs used to breathing deeper, it will be easier for you to get more oxygen in each breath. Good luck!

Answer 10

Personally, I think if you're able to breath solely through the nose you're not running hard enough.

Runners World has some info.

Answer 11

the trick is to not actually run that quickly at first to give you a chance to work out the breathing technique that works for you. When you have got used to that, then you can start to increase your speed.