Once you’ve made the leap into becoming a runner, you’ll soon start finding that as simple as the sport is, there are a ton of different things to consider, and at least twice as many people offering you tips and suggestions on how to do it correctly. It’s enough to give a beginner a headache and scare them off from even getting started, due to anaylsis-paralysis. To help you get past that, we thought we’d share with you some very basic and easy to understand tips about how to breath when you’re running. You won’t even have to think about it, and once you hear these “expert” recommendations, you’ll know that whatever you’re doing is probably just fine. Still, if you have any specific questions, you can always ask the gals at bodyphlo if that’s where you’re headed to pick up your women’s running clothes in Anchorage (and I highly recommend you DO go to bodyphlo for them!)
Today I want to talk to you about breathing – and more specifically, proper breathing while you’re running. I’ve seen a lot of cross country videos that talk about proper running and breathing techniques, so here’s a quick quiz for you…
Should you only breathe through your nose, A.
Should you only breathe through your mouth, B.
Or should you use both, C.
The correct answer, C. I mean just try and do that once. Right now, close your mouth and just run in place. It feels kinda weird. Another thing… Plug your nose and then try and breath. If you have ever had a cold and you’ve been running, it stinks. So, use both. If you can breathe through your ears, use them too! Try to get as much oxygen as you can. Don’t laugh.
Take a look at any clip of a road race or cross country race, like this one on YouTube. As you can see all these runners have their mouths open, and they’re probably getting as much air as they can through their mouth and nose. Also, there is no way to prevent a side cramp, by the way. You can’t breathe through your nose to prevent a side cramp. You just have to get in good shape by running more or doing more sit ups and core work. But, you’ve got to breathe any way you can.
Another thing people ask me about is when you are running, how much should you breathe? Should you breathe every step, or every other step? Well, when I’m running slow, I tend to do two steps in, two steps out. So like… in-in, out-out, in rythm with my stride. When, I’m a little faster I usually do two steps in, and one out. And then when you are sprinting it’s every stride.
That’s usually what I do. To be honest, I don’t even notice it anymore. I don’t really think about it. I mean there is a pretty simple rule for breathing, you need to get oxygen because your body is using up it a ton, so breathe through both your nose and your mouth, and when you’re running fast, pretty much take a breath every step. When you are running slower you can do it every other step.