Correct breathing while jogging

Payton

I've been doing the parkruns 5k for the last month or so and have really enjoyed it with times of around 27 minutes. My issue is that my breathing can be a bit of a problem were I'm doing 3 short intakes through my nose and 1 exhale through my mouth. Is there a way that would be more benefit to me?

Dermighty

Speaking from my own experience:

Is the problem that you're out of breath or do you feel like you're short of breath when you are breathing that way? I found that slowing the pace to get my breathing sorted worked better then keeping the desired pace and waiting for my breathing control to catch up, if that makes sense. Feels nice a fluid now and I can focus on getting faster. I couldn't tell you what breathing pattern I use but I definitely noticed an improvement by focusing on breathing then pace, on a treadmill this isn't necessary because it sets the pace for you.

You're running faster than I do though, I'm around 30 minutes for 5k, but I don't really push myself the way I would with other forms of exercise as running is pure enjoyment and relaxation for me.

thecatspjs

I usually count steps.

For example: When I start running I would inhale for 4 steps, then exhale for 4 steps. As I go faster I might change it to 3 steps and then 2 steps if I'm pushing harder again.

The faster I go, the faster I breathe. I usually mix freely between nose and mouth breathing too.

Clearlier

:eek:

Open mouth, breath in through mouth and nose, breath out through mouth and nose.

There's a danger that you'll overthink this. Run hard and you'll fall into a rhythm coinciding with your stride pattern without even thinking about it.

P.S. Bet you go under 25 mins if you breath normally next time.

Mr. CooL ICE

I had the same problem starting out and I spent a long time thinking I was born with dodgy lungs, but I'm grand now. Two things helped.

First, interval sprinting. I found a football pitch near my house which was quiet some evenings, so I would sprint a width, walk/jog a length and repeat. I found doing variations of this seemed to open my lungs a bit and made jogging easier. Nowadays, I don't bother with it as an evening of astro football does the same for me.

Second, I spent more time warming up. I cannot emphasise how important this is. Personally, I make sure my heart rate is elevated around 10 mins before I leave the house. I stretch, then I do a sequence of 10-20 of things, such as push-ups, jumping jacks or sit-ups (anything that made me look like a twat) until I feel myself going out of breath, then go back to stretching. Once I started doing this, the initial shock of trying to be composed while I hit the pavement went away.



Btw, I tried different breathing patterns at the start and tried breathing through my nose more, but it seemed to make things harder. Now everything is through my mouth. My nose is for controlling the direction of projectile boogers

Payton

Thanks for the replies, I was breathing in with 3 shortish intakes through my nose and 3 shortish exhales through my mouth. I'll take onboard what you have posted and try them out...what looks good is the breath for each step.