How Should I Breathe When Running Long Distances?

The common running adage, "in through the nose, out through the mouth," is bad advice. Breathing through your nose does not deliver the amount of oxygen your body needs to keep your muscles moving efficiently. Proper breathing helps your oxygen exchange and improves your comfort and performance.

Instructions

  1. Inhale

    • 1

      Breathe in through both your nose and your mouth.

    • 2

      Breathe deeply from your diaphragm, not your chest.

    • 3

      Inhale slowly. Think (o-o-h!).

    Exhale

    • 4

      Breathe out through your mouth.

    • 5

      Exhale fully. This will help you inhale more deeply.

    • 6

      Exhale slowly, puffing cheeks to control air flow. Think (a-a-h!).

    Breathe Rhythmically

    • 7

      Keep a steady count consistent for inhaling and exhaling.

    • 8

      Count to 4, 3 or 2, depending on your speed.

    • 9

      Use your foot strikes to count.