Master the Art of Breathing: Essential Techniques for Running and Walking Workouts

Breathing impacts your respiratory rhythm and endurance. Therefore, proper breathing techniques while running are among the most crucial factors for runners, especially beginners. When starting out, with weak physical condition and endurance, even a short distance can leave you gasping for breath and wanting to quit.

The primary cause is weak lung function, not yet adapted to the mechanism of movement and running speed. Consequently, respiration is affected, and insufficient oxygen is supplied. Thus, mastering the correct breathing techniques for walking and running is essential to improve respiratory capacity and enhance workout intensity.

How to Breathe Properly While Running and Walking?

There’s no one-size-fits-all rule for breathing while running. Depending on your health and physique, breathing techniques will vary. The key is to maintain your breathing rhythm for effective training. Here are the best breathing techniques for running and walking.

1. Deep Breathing

While running, adjust your breathing to be deep and long. Breathe slowly and steadily. Remember to breathe with your diaphragm, not your chest, as chest breathing can lead to shortness of breath and rapid, gasping breaths.

Practice deep breathing while running

2. Inhale Through the Nose, Exhale Through the Mouth

This balances your breathing and sustains endurance while running. It also ensures proper function of the nose and mouth, benefiting your respiratory system.

3. 3:2 Breathing Rhythm

This is a useful tip for training. The 3:2 rhythm means inhaling for 3 steps and exhaling for 2 steps consistently. Initially, you might find this rhythm unfamiliar, so slow down to get accustomed to it, then gradually increase your speed.

Methods to Improve Breathing While Running

• If you’re a beginner, be patient. As your fitness improves through training, controlling your breath becomes easier. Your body needs time to adapt to changes, especially with running.

Start with slow running to control your breath

• Initially, run slowly to practice breathing and control it effectively. You can invite friends to run with you and chat, which helps check if your breathing remains steady.
• If you feel breathless while running, slow down or walk briskly to stabilize your breathing.
• Don’t force yourself to follow a specific rule; choose the breathing method that feels most comfortable. Improper breathing can consume up to 10% of your total energy, causing fatigue if not managed correctly.
• To increase oxygen intake during exercise, breathe faster or deeper.

Breathe quickly and deeply to increase oxygen intake while running

• In cold weather, deep breathing can expose your lungs to excessive cold air. Be mindful of your breathing when running in winter.

Factors Affecting Breathing While Running

During runs, you may experience fatigue and reduced respiratory function. Several factors influence breathing while running:

• High temperatures or intense workouts increase your breathing rate.
• When energy depletes, your body burns fat, requiring more oxygen.
• At higher altitudes, thinner air increases breathing rate. Running in mountainous areas can make you feel breathless, leading to rapid breathing. This reduces CO2 levels, altering blood acidity, which can be dangerous or even fatal. Ensure excellent fitness before attempting high-altitude runs.

Ensure excellent fitness before conquering high mountains

Breathing Tips for Running

• For beginners, patience is key. Over time, improved fitness will make breath control easier. Your lungs need time to adapt, just like any other body part.
• Start with slow running to learn breath control. This is ideal for building endurance, as running too fast leads to rapid breathing, making it hard to focus on rhythm. Run at a pace where you can comfortably converse.
• If your breathing becomes uneven, slow down but maintain a pace above 7.3 minutes/km. If you can’t sustain this, take a break or switch to walking.
• Don’t rigidly follow one breathing method; choose what feels best. Rapid breathing consumes more energy, so find your comfort zone.
• Combine nose and mouth breathing (inhale through the nose, exhale through the mouth) for better oxygen intake.
• Increase oxygen by breathing faster, deeper, or both. Find what works best for you.
• If you feel breathless, it’s not necessarily fatigue but a sign of insufficient oxygen. Breathe deeply to expel CO2 and replenish oxygen. Refuel with energy bars or snacks.
• In cold weather, stay warm to prevent lung irritation from cold air.
• Experienced runners sync their breathing with their pace, conserving energy and optimizing respiration. Let this happen naturally; forcing an unfamiliar rhythm can cause fatigue.

Reasons for Difficult Breathing While Running

• High temperatures increase breathing rate.
• When energy is low, fat burning requires more oxygen, reducing oxygen intake.
• Higher altitudes make breathing harder due to thinner air, increasing breathing rate and reducing CO2, which can alter blood acidity and pose serious risks. Prepare well for high-altitude runs.
• Asthma can also make breathing more challenging.

Now you know how to breathe properly while running and walking. With these insights, you’re ready to start your running journey and enhance your health. Happy running!

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