Written By Running is not just about putting one foot in front of the other; it’s a symphony of movements that work together to create an efficient and powerful stride. And just like any great orchestra, finding your rhythm is key to achieving greatness. One often overlooked aspect of running form is proper breathing technique – but did you know that improving your breath can lead to improved performance? In this blog post, we’ll explore how mastering your inhales and exhales can help you find your stride and take your running game to the next level. So let’s dive into the world of respiratory fitness – are you ready to breathe easy and run strong?
What is Proper Breathing?
The proper breathing technique for runners has been proven to improve running form and performance. Proper breathing is instrumental in allowing the body to use the most efficient energy source, oxygen, to fuel your running muscles. When you breathe properly, you will reduce the chance of experiencing pain in your knees, hips and back.
When you inhale, your stomach expands and your ribcage rises. When you exhale, all the air that was trapped in your lungs rushes out. Make sure each breath is deep and full inhalation and exhalation.
To learn how to correctly breathe during running:
1) Sit or stand tall with a straight back while holding your ribcage down with hands if possible. Place feet shoulder-width apart with toes pointing forward.
2) Breathe slowly through the nose while keeping your mouth closed and lips slightly parted (a “smile”).
3) Keep your head still while breathing – do not move it from side to side or up and down.
4) Breath through your nose only – do not breath through your mouth or nostrils at all!
5) Feel each inhaled breath filling up your lungs completely before exhaling – hold the breath for two seconds after exhalation before releasing it completely.
What Causes Poor Running Form?
Poor running form is often the result of incorrect breathing. When runners inhale deeply, they use muscles in their trunk and chest to lift the diaphragm up and out of the lungs. This action expands the ribcage and increases air intake. When runners exhale, these same muscles contract, forcing residual air from the lungs down into the stomach and intestines.
Runners with poor form tend to breathe heavily during inhalation, taking in more air than necessary. On the other hand, they often take short breaths during exhalation, which not only wastes energy but can also lead to fatigue. In order to improve your running form, make sure to practice proper breathing habits:
Inhale deeply and hold your breath for a moment before exhaling completely.
Breathe through your nose instead of your mouth.
Avoid holding your breath or breathing shallowly between sets or during runs
How to Correct Your Form
Running can be a great way to get exercise, but if your form is off, it can actually cause injury. Follow these tips to get your running form corrected:
1. Breathe evenly and deeply throughout the run. Hold your breath when you start and finish each stride.
2. Keep your head up and look straight ahead. Think about keeping your body in a straight line from heels to toes.
3. Use your arms and hands to support yourself while you run. Avoid overexerting your arms or pulling against the ground with them.
4. Make sure hips, knees, and ankles are moving in the same direction at all times. Keep your feet parallel to each other and focus on landing softly on each step
Conclusion
If you are a runner, breathing is crucial to achieving good form. Proper breathing can help you maintain a consistent running pace, reduce the chance of injury, and even improve your performance. By understanding how your breath works and using it to regulate your running form, you can become an expert runner with rhythm in no time.
