Breathing technique is important for long-distance runners.
Long distance, sprint and casual runners all have different needs when it comes to their bodies' oxygen demands. According to ex-Olympic runner Bill Dellinger, a 100-meter sprinter might only need to take one breath to complete his run, whereas an 800-meter runner would need to control his breathing throughout the event to ensure maximum performance. Overall, middle- to long-distance runners need to apply the best breathing techniques to succeed, whether running competitively or not.
Instructions
1. Practice breathing deeply before you begin your run. Stand up straight, and relax your shoulders, chest and stomach. Place your hands lightly on your ribcage. Breathe in deeply through your nose and mouth, and feel your ribcage expand outward, starting with the lower ribs, then breathe fully out through your nose and mouth simultaneously until you feel your ribs return to normal and your diaphragm move up slightly. Your stomach should also contract and relax as you do this exercise. Breathe in a slow, controlled manner, and concentrate on filling and emptying your lungs to their full extent; this is what you are aiming for while running.
2. Jog slowly for five minutes at the start of your run to acclimatize yourself to the proper breathing technique. Breathe in for four steps and out for four steps as you jog. Start the next inhale or exhale in time with your lead foot hitting the ground. Concentrate on achieving a balanced rhythm between your feet and your breathing, which is called cadence breathing.
3. Speed up gradually to a comfortable pace, and increase your breathing to remain synchronized. Continue your run using deep cadence breathing. Keep your shoulders and chest relaxed to allow full expansion of the lungs. Breathe through your nose and mouth simultaneously for greater oxygen intake.
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