Inhale, exhale
Breathing Technique
Most people associate running with the legs, and to some extent, the arms. But the truth is the respiratory system plays an equally important role. The ability to bring higher levels of oxygen into your body during a run, or any physical activity, is critical.
Developing an optimal breathing pattern during your runs takes some practice. The right way to breathe is through both the nose and mouth at the same time. Try to achieve rhythmic breathing. This helps with your body’s efficiency as well as provides you with something to concentrate on and make the long distance run seem shorter.
It is common for a runner to lose focus and break the intended breathing rhythm. To avoid this, a runner can time his breaths with the steps taken. Like how swimmers breathe every three strokes, a runner can forge a similar set pattern i.e. every three or four steps.
This will allow the runner to enter what is known as the zone; running like clockwork and at a consistent pace. When the arms, legs and breathing patterns follow the same beat, it provides an ideal distraction from the strain and soreness you are likely to feel during the run.
Deep breathing helps a runner to stay relaxed and decrease the effects of fatigue. Remaining tense during the race can adversely affect concentration and overall performance, and may even lead to cramping.
So for several times during your run, take a larger than normal breath and exhale all of the way out. Use these moments to also release the tension in your arms by shaking them, opening up your palms, wriggling your fingers and even rotating your head a bit. The best part about is that you won’t have to break a stride or slow down to do this.