What role does the correct breathing technique play in running?
November 26, 2023 | 30,00 EUR | answered by Norbert Sauer
Dear Doctor,
My name is Laura Ehlert and I am a passionate runner. However, lately I have been feeling like I am running out of breath faster than before. I wonder if the correct breathing technique plays a role in this and how I can improve my breathing while running.
Currently, I regularly run several times a week, both short distances and longer distances. However, I have been feeling like I am getting out of breath faster and my performance has decreased. I try to consciously breathe, but I am unsure if I am doing everything correctly.
My concerns are that my inadequate breathing is affecting my running performance and could potentially have health consequences. That is why I am looking for possible solutions to improve my breathing technique while running and increase my endurance.
Therefore, I ask you: What role does the correct breathing technique play in running and how can I optimize my breathing to enhance my performance? Are there any specific breathing exercises or tips that you can recommend to make my breathing more effective while running?
Thank you in advance for your help and support.
Sincerely,
Laura Ehlert
Dear Mrs. Ehlert,
Thank you for your inquiry regarding your breathing technique while running. As a passionate runner, it is understandable that you are considering how to improve your performance. The right breathing technique plays a crucial role in running, as effective breathing helps provide your body with sufficient oxygen and can help increase your endurance.
First and foremost, it is important to understand how breathing works while running. Your body requires more oxygen while running to supply energy to the muscles. Shallow and fast breathing often isn't enough to take in sufficient oxygen. Therefore, it is important to practice deep and controlled breathing to maximize your lung capacity and improve your endurance.
To optimize your breathing technique while running, I recommend the following tips and exercises:
1. Proper breathing: Try to breathe deeply into your belly while running, instead of just shallow breathing into your chest. Deep belly breathing allows you to take in more oxygen and fully ventilate your lungs.
2. Rhythmic breathing: Try to synchronize your breathing rhythm with your running stride. A common rhythm is, for example, inhaling over three steps and exhaling over three steps. Experiment with different breathing rhythms to find what works best for you.
3. Breath control: Focus consciously on your breathing to ensure you are breathing in a controlled and efficient manner. Avoid panicked or shallow breaths, and try to breathe calmly and evenly.
4. Breathing exercises: There are specific breathing techniques that can help improve your breathing. For example, you can use breathing exercises like diaphragm training or lip braking to strengthen your breathing muscles and increase your lung capacity.
5. Relaxation techniques: Try practicing relaxation techniques such as meditation or yoga before running to reduce stress and relax your breathing muscles. Relaxed breathing is more effective than tense breathing.
With these tips and exercises, you can improve your breathing technique while running and increase your performance. It is important to be patient and practice regularly to achieve long-term improvements. If you continue to have issues with your breathing, I recommend consulting a sports medicine physician for individual advice and care.
I hope this information helps you and wish you success in optimizing your breathing technique while running.
Sincerely,
Norbert Sauer
