How To Use A Proper Breathing Technique When Running

When it comes to running, the way you breathe can significantly impact your performance and overall experience. It’s not just about the rhythm of your steps or the gear you wear; it’s about understanding and implementing the right breathing technique to optimise your running journey.

In this guide, we’ll delve deep into the art of proper breathing for running. Whether you’re a novice looking to improve your stamina or a seasoned runner aiming for peak performance, mastering this essential skill will make a substantial difference in your running endeavours.

Basics Of Proper Breathing In Running

Importance Of Correct Breathing

In the world of running, breathing is the fine line between an exhilarating jog and an exhausting one. A runner’s performance isn’t solely based on their legs or stamina but on the quality of their breath as well. It’s a real-time feedback system. 

If you find yourself panting, it may not just be a sign of fatigue but a reminder to gauge the pace and intensity of your run or the way you’re breathing. Understanding this interconnected relationship between mindset, attitude and breath is the key to unlocking your full potential as a runner. Sportitude is here to support you every step of the way.

Diaphragmatic vs Shallow Breathing

Let’s delve into the ‘how’ of breathing. Picture two scenarios. In one, you’re taking short, rapid breaths, feeling somewhat out of breath. That’s shallow breathing. 

On the other hand, imagine taking deeper breaths and feeling your abdomen rise and fall. This is diaphragmatic or belly breathing. 

The latter isn’t just about filling your lungs but also fuelling your run. While shallow breathing might give you that adrenaline-pumped hyperventilation, it’s diaphragmatic breathing that ensures an efficient oxygen supply to your running muscles. 

Rhythmic Breathing

For better breath control when running, try rhythmic breathing paired with diaphragmatic breathing for the optimal breathing technique. It’s like a five-step dance pattern: three steps for inhaling deeply and two steps for exhaling. This simple breathing technique isn’t just about counting steps; it’s a tool that helps you run longer and harder. 

As you pick up the pace and your runs get tougher, this breathing rhythm becomes your dependable guide, ensuring you maintain steady breathing throughout. By mastering this, you can enhance your stamina and enjoy more comfortable runs.

For more in-depth advice on your breathing technique, check out How To Breathe Better On Your Runs.

Tips For Proper Running Form

Your running posture plays an equally significant role in helping you breathe and run easier. Keep these tips in mind as you begin your running journey, and after a few runs, they’ll become second nature to you:

• Look Ahead. Focus your gaze three to six metres ahead to avoid tension and improve safety.
• Hand Position. Keep them at waist level and at a ninety-degree angle to combat fatigue.
• Relaxed Hands. Avoid clenched fists and tension in your arms.
• Posture. Keep an upright posture with level shoulders to prevent slouching.
• Shoulders. Keep your shoulders relaxed for better breathing and comfort.
• Arm Movement. Rotate them from the shoulder joint, not the elbow, avoiding crossing over your chest.
• Avoid Bouncing. Run lightly with a focus on soft landings and quick stride turnover.
• Prevent Injury. Optimise your form. Try Sportitude's RunDNA gait analysis to help understand your running form better, and seek the guidance of a healthcare professional if corrective measures are required.

Finding the perfect running form and breathing pattern isn’t usually something that you’ll be able to achieve on your first run. Be patient with yourself as you figure it out and be open to minor adaptations to our tips to what feels right for your body.

💡KEY TAKEAWAY: Mastering the art of breathing is pivotal to running. With the right technique and posture, each breath can enhance your performance, making your runs more enjoyable and efficient.

The Power Of Attitude In Running

How Attitude Affects Physical Performance

The state of your mind can mirror your physical performance. Those challenging kilometres can appear lighter on your body when you feel positive and passionate. 

Just like having the right gear, such as your trail running shoes or your favourite pair of men's running shoes or women's running shoes, having the right attitude can improve your run. A passion for running drives you forward, whether it’s motivating you to improve your breathing techniques or to run faster. 

In special races, especially something as challenging as mountain ultramarathons, mental strength plays an enormous role. The race isn’t just against the mountain or other competitors; it’s also a race against your own doubts and limits.

Runners with a positive attitude have an edge. When the trail gets steep, the weather turns harsh, or their muscles scream for them to stop, it’s their tough and goal-oriented mindset that keeps them going. This optimism allows them to dig deep to find that hidden source of energy that pushes them further. They don’t just run with their legs; they run with their hearts and minds.

Sportitude: Run With Passion

Sportitude isn’t just a brand. It’s a philosophy that acknowledges the intimate connection between a runner’s body and mind. We understand the significance of nurturing a passion for running. Whether you’re selecting your first pair of running shoes or your fiftieth, we’re here to bolster your journey. 

We believe in being more than a resource; we’re your running companion, sharing in your passion and determination. We are as invested in bolstering your passion for running as you are in every step you take.

At Sportitude, we’re not just about selling gear; we’re about fostering an attitude – one where your mental resilience complements your physical prowess. So, every time you step into a pair of our Asics shoes or Brooks shoes, remember that you’re stepping into a mindset. 

💡KEY TAKEAWAY: A positive attitude and mental resilience significantly enhance physical performance in running, and Sportitude is committed to support both your passion and mindset in every step.