Running is a basic in-built human movement that we stop doing after a certain stage of our lives, usually in the late 30s or 40s. I don’t see any good reason not to keep continuing the habit that facilitates our physical and mental well-being. It is a natural way to push ourselves forward, but now we find it hard because we cannot coordinate our breathing to power the movements. You need good breathing skills for running.
Proper breathing is the core of all physical workouts, whether cardio, strength, or mobility training. Moreover, conscious breathing helps us calm down in our everyday lives, especially when faced with difficult situations. In this post, I will help you understand how your breathing skills will significantly impact your running.
Whether you are a seasoned runner or just starting to pursue your newfound interest in running, you cannot ignore the aspect of breathing. As you focus on your ankles, knees, and running form, your breathing will silently work in the background to power your moves. People who don’t do regular workouts do not use their lungs as much as they should and become habituated to short or shallow breathing.
Your breathing skills can significantly enhance your running performance, especially in your 40s and beyond. Let’s make one thing very clear right here. You cannot learn it in a few days or months. Let’s proceed if you think you have it in you to do it.
Importance of breathing skills for running
Regular running is one of the best ways to maintain a healthy lifestyle after 40. It helps fight the natural decline in muscle mass and bone density. Additionally, it helps strengthen the cardiovascular system, improves lung functions, and boosts metabolism.
Beginners will take time to figure out how to breathe efficiently. When you run, breathing is not just about inhaling and exhaling. It is highly dynamic and constantly changes according to the energy expenditure needed.
Powers your muscles and manages waste
Efficient inhalation optimizes oxygen intake, enhances endurance, and allows you to run further and faster, regardless of age. Proper breathing also helps to manage waste (CO2) while running. Carbon dioxide is released as a by-product when your muscles work to produce energy. If you exhale improperly or do shallow breathing, this CO2 accumulates in your bloodstream. It will lead to fatigue or dizziness and force you to stop. Efficient exhalation effectively expels the unwanted CO2 and allows your body to function optimally.
Promotes relaxation and focus
Focusing on your breathing will help you know how well you are running. It enables you to build a rhythm and distracts your mind from exertion, fatigue, and stress. Learning breathing techniques will help you run faster and further.
Breathing skills for running
1. Diaphragmatic breathing [belly breathing]
Running is easier when you breathe deep from your belly, not your chest. Your belly has a strong muscle called the diaphragm that helps with deep breathing.
Here is how you can practice belly breathing –
- Lie comfortably on the floor with knees bent and flat feet.
- Put one hand on your belly and the other on your chest.
- Breathe in slowly through your nose and feel your belly push out as it fills with air. Your chest must not move much.
- Breathe out slowly through tight lips and feel your body sink back.
Do these 20 to 25 times, but stay focused on smooth, even breathing. Once you get comfortable with belly breathing while lying on the floor, you can progress to sitting, standing, walking, and eventually running. Freestyle swimming is also an excellent workout to improve your belly breathing technique. Belly breathing helps you stay in control while running up the slopes or while pushing hard for speed. I also start the running session with belly breathing until I find the rhythm.
2. Rhythmic breathing skills for running
The running experience becomes beautiful when you create a rhythm with inhalation and exhalation. It helps to enhance focus and regulate your pace. Try to synchronize your inhales and exhales with your foot strikes. A typical pattern for beginners is a 3:2 ratio – inhale for three steps and exhale for two. This pattern allows for a complete cycle and helps to prevent side-stitch (pain in the side of the abdomen). When you want to gain speed and need more oxygen, you can adjust to a 2:1 ratio. Experiment with different patterns to find what feels most comfortable and efficient for you.
3. Nose vs. mouth breathing skills for running
Some runners advocate solely nose breathing, especially for long distances with slower paces, but it may not suit everyone or all the time. You will need to switch to mouth breathing when you increase the intensity of your run. A combination of nose and mouth breathing is a practical approach. Inhale deeply through your nose, maximize oxygen intake, and forcefully exhale through your mouth to quickly expel CO2. When your body develops a better tolerance to CO2, you will find it easier to do solely nose breathing. I usually practice it in the last part of my sessions.
4. Relaxation techniques
Loosening up your shoulders and upper body before and after a run is vital. Your arms will help propel you on certain phases, but otherwise, they are relaxed with your body balance. Tight muscles can make it harder to breathe. Imagine yourself as a happy and carefree runner with a relaxed posture. Rolling your shoulders or making circles with your arms during a warm-up will loosen things up.
5. Listen to your body
There are general guidelines for breathing patterns, but your body knows best. Therefore, listen to it and make the adjustments accordingly. If you are getting out of breath or have a cramp in your side, slow down a little. Your breathing will get slower and make you feel comfortable. You can slowly increase the speed and get the rhythm again! You must experiment to find the best breathing patterns that suit your running style.
6. Hydration is key
Proper hydration is crucial for optimal lung function. When dehydrated, your airways constrict, so breathing becomes harder. You must drink sufficient water and fluids during the day, especially after your runs. You could take small sips during the run to wet your throat. With experience, you will know how far you can cover without stopping for water.
7. Warm-ups & cool down
Take at least 10 minutes to warm up before running and about 15 minutes to cool down after the run. Warming up is like giving your body a heads-up by activating the muscles. A good warm-up gets the blood flowing and loosens up the stiff muscles, just like getting a car warmed up before the first drive of the day. You can do knee lifts and stretches that move your entire body.
A cool-down session after the run helps your body transition smoothly. It allows your increased heart rate to return to normal and gradually relaxes your muscles. Walking and gentle stretches are great for cool-downs. Some people believe that stretching eliminates lactic acid, but the main aim is to ease the blood flow.
8. For runners over 40s
Proper breathing technique is essential for runners above 40. Focus on belly breathing and practice efficient exhalation to ensure you get enough oxygen for every breath. Be mindful if you are pushing yourself hard too soon. Start with short runs at a comfortable pace and gradually increase intensity and distance as your fitness improves.
9. Seek professional help
If you have trouble breathing while you run or frequently get cramps on your side, you must consult a physical therapist or a running coach. They will assess your condition and suggest ways to breathe better while running. They can also help you get rid of those side stitches while running.
Breathing skills for running – Conclusion
Breathing is taking in oxygen for energy expenditure and eliminating the CO2 by-product. The best way to breathe while running is to find a rhythm, but you must also push yourself at times to improve your performance. Listen to your body when you run and forget about counting steps. Just focus on smooth and easy breaths and try to smile!
It does not matter if you are in your 40s and beyond. With commitment and practice, you can master your breathing skills for running.
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