I am often asked by athletes about breathing technique for running. I’d like to address this with a three part answer:
- Principally breathe in and out through your mouth. During exercise, we are most concerned with Oxygen delivery to the lungs and blood stream and Carbon Dioxide expulsion from the lung and blood stream. Your nose can certainly participate, but the most effective method is to enable the biggest airway. Solely nose breathing is restrictive and decreases O2/C02 exchange. You have a big hole in the front of your head to draw in & expel air, you should use it!
- Belly Breathe. Chest breathing is also restrictive and does not make full use of the capacity of your lungs. Breathe in and out using your diaphragm vs. top of your chest. Your belly will expand along with your lungs enabling greater lung capacity.
- Adopt a 2-2 breath pattern. Most runners seek to achieve 180 steps/minute cadence as they run. A 2 steps inhale 2 steps exhale pattern has the benefit of enabling the greatest amount of O2/CO2 exchange and works well for paces up from EZ/Endurance runs to 10k/5K. Only during the finishing kick would you find yourself breathing with the more extreme 2-1 or 1-2 breath pattern. Note: For long EZ/Endurance runs, you should also periodically try a 3-3 breath pattern. This is not because a 3-3 breath is optimal, but because if you cannot hold a 3-3 pattern you are running too hard for the purpose of an EZ/Endurance workout.
Enjoy your running and check in on your breath as you run. I personally advocate running without music or other distractions. Yes! I can hear the whining and complaining from here, but this approach will allow you to stay in tune with your body and its physiological responses to exercise stress, and also toughen you mentally for racing. Your breath is a key physiological indicator and guide for pacing control. Listen to your breath and don’t shut it out. Your breath is a fully redundant pacing feedback system and, if you are in touch with it, it will no longer matter if your Garmin malfunctions or the battery dies – not that this ever happens.