Are you having trouble breathing when running long distances? Training for a marathon can be difficult if it’s something you’ve never done before. The key is to start slow and gradually work your way up to a high level of endurance. It doesn’t happen overnight, and it’s important to remember that no one can just jump into good health.
You need to find a pattern when actually running. The right rhythm. For experienced runners, you should be taking long, slow breaths instead of hyper-frenetic short breaths. The idea is to relax. If you’re too stressed or running too hard too soon, then it’s difficult to find the right pattern for your pace. Try experimenting with different songs. If you listen while you run, your body will more naturally fall into a rhythm.
Breathing exercises will help improve your lung capacity, which in turn will help you increase your pace for more extended periods of time. One good method is to work on your diaphragm. While lying down, place a hand beneath your rib cage and another across your chest. Breathe in slowly, and then strain your stomach muscles as you breathe out.
If you require a warm-up, then try belly breathing exercises. While lying down, place your hands on your stomach. Try to notice the difference between taking air into your lungs and your stomach. For the purpose of this exercise, your stomach should be filling. Do it a few times, and you’re ready for your run!
When you’ve got those exercises down, you need to work on breathing while running. In order to reduce the opportunity for injury, you should try to avoid exhaling when you land on the same foot over and over. Breathe into your belly while alternating exhalations with each foot-strike. You might find inhaling and exhaling every three strikes will help you drift into a relaxing pattern. If you’re not experienced enough, you might have to reduce the pattern to every two strikes.
Each time you land, the force of three times your bodyweight hits the ground–and your feet. That force is increased when you land during exhalation, which is why experts believe that alternating feet with rhythmic running can help you avoid injury.
If you’d like to try something else, then yoga is a great option. Not only is yoga all about breathing, but you’ll work all sorts of underused muscles that are helpful for safe running.