Important Breathing Exercises For Running A Marathon

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.

The Importance of Proper Breathing When Running

Have you ever gone for a run and find yourself quickly running out of breath? Usually this means that your pace is too fast, however it can also be due to insufficient breathing. When running, especially in a marathon deep breathing is crucial, you should use diaphragmatic breathing (or deep belly breathing) as opposed to shallow chest breathing as it provides the most efficient and maximal oxygen uptake and avoid injuries from an accident.

Keep in mind that the air you breathe in only remains in your lungs for a short period of time, therefore it prevents a complete exchange of air. In turn this causes the amount of oxygen that is taken in to be reduced. As a matter of fact, poor breathing techniques are often the reason why people experience that dreaded side stitch as they run.

That being said, deep belly breathing is a much more efficient way of breathing when you run, this is because it uses the lung´s entire capacity. The air that is breathed in also travels down to the lower area of the lungs and remains there longer thus increasing your oxygen uptake. It is important to note that exhaling consciously and deeply will automatically lead to inhaling deeply, which also helps to improve your oxygen uptake.

Here is a simple way to practice deep belly breathing:
Lie down on a flat surface, it can be your bed, sofa or even the floor and place a light book or your hands over your stomach.
Deeply and consciously breathe in and out. You should clearly be able to observe the boo or your hands rising as you breathe in and falling as you then breathe out.
Your focus should be on trying to exhale all of the air out of your lungs. It is quite simple and a bit of practice will help you to easily begin belly breathing automatically and naturally as you run.

Keep in mind that controlling your breathe as you run is extremely important and that is why it is recommended that you keep a rhythm. For a low intensity, easy run keep a 3:3 breathing rhythm, meaning three steps while you breathe in and three steps as you breathe out. For a run of a medium intensity, a 2:2 breathing rhythm is recommended, and for high-intensity and maximum runs, such as the final burst at the end of a marathon, a 1:1 breathing rhythm is best.

Keep in mind that these rules will not apply to every runner, they are merely meant as a rule of thumb. The best thing you can do is try various breathing rhythms until you find the one the works best and helps you feel the most comfortable. Regardless of your running intensity and breathing rate, the important thing to focus on is deep and conscious belly breathing, this will allow you to increase the length of time that you are able to breathe in and breathe out.

In conclusion, remember that running and controlling your breath go hand in hand. Focus on deep belly breathing and avoid shallow chest breathing. Try out various breathing rhythms until you find the one that works best, and remember that over time and with practice, you will develop the best breathing rhythm for you.