How to Breathe Correctly While Running a Distance

Proper breathing is an important key to successful running. Using the correct breathing technique can make a big difference when it comes to a runner's speed and endurance. When a runner does not breathe in the most efficient way possible, he ultimately runs slower and becomes fatigued sooner. Proper breathing technique allow a runner to maintain sufficient oxygen levels in his blood and tissues, allowing him to run faster and for longer periods of time.

Instructions

    • 1

      Breathe in and out through your mouth. This allows for maximum air flow, as more air can be taken in through your mouth than through your nostrils.

    • 2

      Practice breathing in short, shallow spurts, avoiding long, deep breaths when possible.

    • 3

      Breathe from your diaphragm, rather than from your chest. To practice diaphragmatic breathing, lie down and place your hands on the edges of your rib cage. Proper diaphragmatic breathing causes your rib cage to expand outward, while keeping your chest mostly still.

    • 4

      Align your breathing pattern with your strides. For example, if you adopt a 3-3 breathing pattern, you take 3 steps on your inhalation and 3 steps on your exhalation. Experiment with different breathing patterns to find the one that feels best for you.