Running with the right breathing technique: tips and exercises
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Proper breathing technique when running is crucial to improving your running performance and increasing your endurance. Many runners focus heavily on their speed or their stride, but breathing is often neglected. But breathing plays a central role in how efficiently your body is supplied with oxygen - and therefore how long and fast you can run.
In this article, you will learn why breathing technique is so important, how to use it correctly and which techniques will help you run more relaxed and efficiently.
Why is breathing technique so important when running?
When you run, your body needs a constant supply of oxygen to supply your muscles with energy. The more intense the training, the more oxygen your muscles need. If your breathing technique is incorrect, it can lead to shortness of breath, side stitches and even premature fatigue. Controlled and efficient breathing, on the other hand, ensures that your body is optimally supplied with oxygen and that you can last longer.
The benefits of good breathing technique:
• More oxygen supply: Breathing more efficiently increases the amount of oxygen your body can absorb.
• Less fatigue: Deep, regular breathing reduces the strain on the body and helps conserve energy.
• Avoiding side stitches: Many runners suffer from side stitches, which are often caused by incorrect breathing techniques. You can counteract this by using the correct breathing technique.
• Improved performance: An optimal breathing rhythm leads to better running style and increased endurance.
How should you breathe while running?
One of the most common questions is: should you breathe through your nose or mouth when running? The short answer: through your mouth. When running, your body needs more oxygen than can be taken in through your nose alone. Therefore, breathe in and out through your mouth to take in the maximum amount of oxygen. This is especially important during more intense runs.
Tip: In cold conditions, it may be helpful to breathe in through your nose and out through your mouth to warm the air before it enters your lungs.
abdominal breathing vs. chest breathing
Many runners breathe shallowly, i.e. only with the upper part of the lungs (chest breathing). This means that the body does not take in enough oxygen and the muscles tire more quickly. Instead, you should use abdominal breathing (diaphragmatic breathing), where the air is inhaled deeply into the abdomen. This promotes a better oxygen supply and ensures a calmer running style.
This is how abdominal breathing works:
• Inhale: Breathe in deeply through your mouth and allow your belly to expand. The air should reach the lower part of your lungs.
• Exhale: Then exhale completely so that your stomach contracts again.
Abdominal breathing helps you control your breathing rhythm and last longer, especially during longer runs.
Finding your breathing rhythm: what is the right one?
Breathing rhythm is another important aspect of breathing technique when running. Depending on the intensity of the run, your breathing rhythm should match your walking pace. A common method is the 3:2 rhythm , where you breathe in for three steps and breathe out for two steps. This rhythm is particularly suitable for moderate paces, as it ensures a consistent supply of oxygen.
Breathing rhythm depending on the tempo:
• Slow runs: 3:3 rhythm (three steps inhale, three steps exhale)
• Moderate tempo: 3:2 rhythm (inhale three steps, exhale two steps)
• Fast pace or sprints: 2:1 rhythm (two steps inhale, one step exhale)
The more intense your run, the shorter your breathing rhythm should be to meet the increased oxygen demand. By practicing regularly, you will find out which breathing rhythm works best for you.
Avoiding side stitches
Side stitches are a common problem among runners and often occur due to incorrect breathing technique. Irregular breathing puts too much strain on the diaphragm, which leads to cramps. You can prevent side stitches by controlling your breathing.
Tips to avoid side stitches:
• Breathe deeply into your stomach: Shallow chest breathing puts more strain on the diaphragm. Deep breathing in and out reduces the likelihood of side stitches.
• Avoid irregular breathing patterns: Find a steady breathing rhythm and make sure to breathe evenly, especially when changing tempo.
• Exhale consciously: When side stitches occur, many runners slow down. Instead, make sure to consciously exhale deeply to relieve the pressure on the diaphragm.
breathing technique in different phases of the run
• Before running: Focus on your breathing before you start. Take a few deep breaths to calm yourself down and lower your heart rate.
• While running: Maintain a steady breathing rhythm that matches your running pace. The more evenly you breathe, the better you supply your muscles with oxygen.
• After the run: Don't end your workout abruptly. Slowly reduce your pace and make sure you continue to breathe deeply and calmly to support recovery.
Exercises to improve breathing technique
To improve your breathing technique while running, you can integrate targeted breathing exercises into your training:
Count your breaths: Breathe consciously while running and count your steps to train your breathing rhythm.
Breathing pauses: Take a deep breath, hold your breath for a few seconds, and then exhale completely. This helps strengthen the diaphragm.
Seated breathing exercises: Sit upright and practice deep abdominal breathing. This promotes relaxation and improves breathing control.
Breathe correctly for more efficiency and performance
Proper breathing technique is an often underestimated aspect of running, but it can make a big difference. With deep, even abdominal breathing and a suitable breathing rhythm, you can better supply your muscles with oxygen and increase your endurance. Regular practice and conscious use of your breathing will not only make you a more efficient runner, but will also help you avoid injuries such as side stitches.
Incorporate these breathing techniques into your training and you will quickly notice improvements in your running performance and well-being.
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Side stitches when running: causes, tips and how to avoid them