What's the most effective breathing technique for beginners in running?
I started running a few days ago after being inspired by an anime series. haha Weird right? But my main motivation is to have fun and do something good for my body. And I can say every run gave me a sense of satisfaction afterwards. However, I think my breathing is all wrong since I get exhausted easily and seem to chase my breath even just after a few minutes of running. Any expert out there willing to share their breathing technique for a longer run? Thanks!
Slow down your running pace. If you are running to where you can't hold a basic conversation as a beginner you are doing too much too fast. Slow down your pace and your breathing will be more natural. You shouldn't have to force it. I breathe in for four steps and out for four steps (approx) during a slow jog but it isn't "forced" - it is a natural pattern for me.
I would recommend the couch to 5k - there are many variations of it if you Google it. It has many recommendations for beginning runners (I started a few months back and just finished my first very slow 5k running without walking)
The best advice - go SLOW - start slower than you walk if you have to - no lie. As you build stamina and endurance the speed will pick up naturally and you will also breathe properly in the process and won't have as high of a risk for injury.
**edit to add also, I do better if I breathe in through the nose and out through the mouth. **
ChristinS provided terrific advise. If I might dovetail and applaud her answer and add to it by saying the exhale of the breathe is what "cleanses" our body. Keep in mind, te rule of thumb when lifting weights is to exhale on the exertion. Keep the "e"s together and as ChristinS states go slow. The goal is consistency. Run on a faithful schedule and you will quickly see your stamina increase. I find interval training (push hard, then literally walk) is what my body responds to - try it and listen closely to your body.
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