By Athlete 
1. Why Is Breathing Correctly So Important When Running?
Breathing properly when running is an important factor in improving running speed and performance. When you breathe correctly, your body receives the necessary amount of oxygen, helping your muscles work effectively and reducing the feeling of fatigue. In addition, correct breathing also helps maintain a stable running pace and reduces the risk of injury due to muscle strain. Therefore, learning how to breathe properly when running not only improves speed but also enhances endurance and exercise efficiency.
2. Correct Breathing Technique When Running
Below are breathing techniques to help you improve your running speed and maintain endurance throughout your workout:
2.1. Combined Nose and Mouth Breathing
Breathing through both the nose and mouth combined helps the body receive the largest amount of oxygen possible and expel carbon dioxide more effectively. This helps maintain oxygen supply to muscles and reduces feelings of fatigue.
- Method: When running, breathe in through your nose and mouth at the same time, then exhale completely through your mouth. This method helps optimize airflow and improve performance.
2.2. Breathe to the Rhythm of Running
Running breathing is a method that helps maintain stability and synchronization between breathing and running rhythm, thereby improving speed and endurance. Good breathing reduces stress on the body and helps you maintain higher performance.
- Method: Practice 2:2 or 3:2 breathing, meaning inhale for 2 or 3 steps and exhale for the next 2 steps. The 3:2 breathing rhythm helps distribute pressure on the body evenly and maintain a steady pace.
2.3. Diaphragmatic Breathing (Belly Breathing)
Diaphragmatic breathing (abdominal breathing) helps increase respiratory capacity and reduce stress on the body, especially important when running at high speed. Belly breathing helps you get more oxygen than shallow chest breathing.
- Method: Place your hands on your stomach. When you inhale, let your belly rise, and when you exhale, let your belly fall. This helps the diaphragm work effectively and optimize the amount of oxygen supplied to the body.
3. Practice Breathing Techniques to Improve Speed
Practicing proper breathing while running takes time and patience. You can apply the following breathing techniques during exercise to improve running speed and endurance:
3.1. Breathing Exercises While Walking
Before applying breathing techniques while running, you can start by practicing breathing properly while walking. Walk at an average pace and practice 2:2 or 3:2 breathing to get used to combining your breathing and steps.
3.2. Apply Breathing Techniques During Short Running Sessions
Apply diaphragmatic breathing and rhythmic breathing techniques during short runs before moving on to long-distance or high-speed running. This helps the body get used to adjusting breathing and optimizing the respiratory process when running.
3.3. Breathing Control During Interval Runs
During interval runs, controlling your breathing helps you recover faster between fast runs and maintain high performance. Try using deep and steady breathing when running slowly to recover before continuing to run fast.
4. Notes When Practicing Correct Breathing When Running
To achieve the best results when applying breathing techniques, you need to note:
- Do it slowly: When starting to apply new breathing techniques, do it slowly and do not try to force your body to breathe in ways that are not familiar.
- Keep your breathing steady: Try to maintain regular breathing even when you feel tired. This helps the body maintain stability and continue to function effectively.
- Relax your body: Relax your shoulders and neck to reduce stress while running. Excessive muscle tension can obstruct airflow and reduce breathing efficiency.
- Practice regularly: Practice breathing techniques not only while running but also during daily activities so that your body gets used to them and automatically applies them when needed.