Tips to help you breathe easier while running

Jogging is a simple physical activity that brings many health benefits.

However, many people struggle with breathing while running, especially beginners. Shortness of breath, sideburns, or premature exhaustion often result from incorrect breathing techniques, according to the health website Verywell Health .

According to Aubrey Bailey, a physical therapist in the US, mastering and practicing proper breathing techniques not only improves running performance but also helps runners run further, longer, and more safely.

Many people experience difficulty breathing while running, especially beginners.

Photo: AI

Diaphragmatic breathing (breathing with the abdomen)

One of the basic techniques that needs to be practiced is abdominal breathing, also known as diaphragmatic breathing.

Many people have a habit of breathing shallowly and rapidly when running, which causes air to only enter the upper part of the lungs, preventing the lungs from functioning to their full capacity.

Meanwhile, diaphragmatic breathing draws air in from the bottom up, using the diaphragm to pull air deep into the lungs. When inhaling, the diaphragm lowers, and the abdomen expands. This breathing technique increases oxygen supply to the muscles and helps remove carbon dioxide from the body. As a result, runners can perform more efficiently, feel less fatigued, and improve core stability.

Breathe rhythmically.

In addition, regulating your breathing in sync with your footsteps is also an important factor. This technique, called rhythmic breathing, helps synchronize your breathing with each step.

Many people tend to breathe in a 2-2 rhythm, meaning they inhale during the first two steps and exhale during the next two steps. However, this method causes runners to always exhale when their foot lands on the same side, easily putting pressure on one side of the body and increasing the risk of injury.

Experts recommend trying the 3-2 breathing technique, which involves inhaling in three steps and exhaling in two steps to alternate landing on each side during exhalation, helping to reduce pressure on the joints.

Breathe through your nose or mouth.

Another important point is knowing when to breathe through your nose and when to breathe through your mouth.

Breathing through your nose helps filter the air, increasing the amount of air inhaled and delivering more oxygen to the bloodstream. However, breathing through your nose while running can cause shortness of breath, especially when you're just starting out.

Runners should practice breathing through their nose while walking or jogging slowly to allow their bodies to gradually adapt.

When running fast or climbing hills, the demand for oxygen increases, making mouth breathing necessary to provide enough air for the muscles to function.

Proper breathing techniques are more effective when combined with the right running posture.

Runners should keep their shoulders relaxed, their torso slightly leaning forward, and their weight evenly distributed on their feet. Body parts such as legs, hips, back, neck, and head should be in a straight line. Arms should be slightly bent at a 90-degree angle and swing in the opposite direction of the stepping leg to maintain balance.

Note if you experience prolonged shortness of breath or chest pain while running.

During training, if runners have applied proper breathing techniques but are still struggling to improve performance, they should consider seeking professional coaching for specific guidance.

If you experience symptoms such as persistent shortness of breath, chest pain, or dizziness, you should see a doctor to check for underlying health problems, such as exercise-induced asthma or cardiopulmonary disease.

Source: https://thanhnien.vn/meo-giup-tho-de-dang-hon-khi-chay-bo-185250712103606287.htm