The best way to breathe when you run is to breathe in and out of both your mouth and nose.
Why Mouth and Nose Breathing is Best for Running
According to running expert McConkey, runners should always breathe in and out of their mouth and nose, keeping their mouth open. No elite runner races with their mouth closed. The key is to inhale as much oxygen and exhale as much carbon dioxide as quickly and in as large amounts as possible.
Here's why:
- Maximizes Oxygen Intake: Using both your mouth and nose allows you to take in more oxygen, which is essential for fueling your muscles during running.
- Efficient Carbon Dioxide Expulsion: Exhaling through both your mouth and nose enables you to get rid of carbon dioxide faster, preventing it from building up in your system.
Practical Tips for Breathing While Running
- Focus on Deep Breathing: Concentrate on filling your lungs completely with each breath.
- Relax Your Shoulders: Tension in your shoulders can restrict your breathing. Keep them relaxed.
- Practice Diaphragmatic Breathing: Engage your diaphragm (the muscle below your lungs) for deeper, more efficient breaths. You should feel your stomach expand as you inhale.
- Find Your Rhythm: Experiment with different breathing patterns (e.g., inhaling for two steps, exhaling for one step) to find what works best for you.
- Stay Consistent: Maintain the habit of breathing through both your mouth and nose throughout your run.
By following these tips, you can optimize your breathing and improve your running performance.
