Breathing Basics for Runners

Before learning about running techniques, let's take a quick look at something most people take for granted: breathing. At a basic level, we breathe to supply our cells with oxygen while dispelling carbon dioxide. When we put stress on our bodies by running, we may struggle to breathe in enough oxygen to adequately oxygenate our organs. When we reach these limits, we see an increase in lactic acid in our muscles, resulting in cramps and fatigue. The most immediate way to get more oxygen into the body is through more efficient breathing, such as belly breathing or diaphragmatic breathing. Longer term, building up exercise tolerance will help reduce the out of breath feeling while exercising.

At rest, we may only use a little bit of our lung capacity, breathing at what is called tidal volume, but we'll need more air to enter our lungs when running or when doing any type of exercise. You can practice belly breathing at home—as you inhale, let your belly rise, allowing your diaphragm to descend so there is room for your lungs to fill with air.

Rhythmic Breathing

Another powerful tool to help oxygen better circulate throughout the body and reduce the impact of running is rhythmic breathing. Creating a rhythm between breathing and the way in which you run, or establishing your gait, is a successful technique for runners for a few reasons.

First, we actively use our respiratory muscles when we breathe in and relax them when we breathe out. It takes more effort and time to fill the lungs than it takes to exhale, when the diaphragm simply relaxes to push out the air. Rhythmic breathing can make us more aware of the need for a longer time to inhale the oxygen needed for high-intensity exercise like running.

Second, when we inhale, we contract and stabilize our diaphragm and core muscles making them more stable during the inhalation phase of breathing.  When your foot hits the ground, the force of impact equals two to three times your body weight. That stress of impact is greatest when your foot strikes the ground. If that impact is at the beginning of an exhalation, it catches us at the most unstable times for the pelvis and core. Rhythmic breathing can train us to time the impact force more with our inhalation (more stability in our diaphragm and core muscles) and to shift the impact from the right foot to the left. And instead of repeatedly inhaling and exhaling on the same foot, a 5-step running pattern can help spread that impact between the feet and reduce the stress on the body. This technique may allow you to maximize your performance and reduce injuries and even side stitches.

To practice rhythmic breathing, use belly breathing and a 5-step pattern: Three steps as you inhale and two steps as you exhale (i.e. as you step: inhale left, right, left; exhale right, left, right; inhale left, right, left; exhale right, left, right). This will naturally shift your breathing so it's not impacting the same foot on the inhale repeatedly, reducing the pressure on the diaphragm and body during your run. As you hit a quicker pace and need more oxygen to fuel your muscles, you can still maintain this balance by shifting to a 3-step pattern: Two steps as you inhale and one step exhale. The 5-step and 3-step patterns may be hard to visualize, but when you use these patterns, you will be able to tell it is working when the breathing becomes more comfortable.

Getting Started

Especially as you begin to run, concentrate on a casual, comfortable jog and set realistic starting points and goals. Focus on your pace of breathing and get comfortable with jogging, taking breaks as needed, before you increase the intensity. By using belly and rhythmic breathing, your breathing can become more efficient during your run. “Before beginning any exercise routine such as running, it is important to speak with your healthcare provider. This particularly applies to individuals who may have a chronic condition such as asthma or COPD,” says Dr. Albert Rizzo, Chief Medical Officer of the American Lung Association.

What about People with Lung Diseases?

A lot depends on the severity of the lung disease, such as asthma or COPD, which includes emphysema and chronic bronchitis. Regular exercise is part of a healthy lifestyle, and while it may at first seem difficult with a lung disease, the right amount and type of exercise has many benefits. It is recommended that people with lung disease stay active and exercise as much as they can. They should always speak to their pulmonologist or healthcare provider before beginning or making changes to any exercise routine. Some patients may also find assistance through formal programs of pulmonary rehabilitation, which will guide you on how to exercise and be more active with less shortness of breath. “Using information learned through a program of pulmonary rehabilitation regarding breathing and exercise has been shown to improve the quality of life of those with chronic lung conditions such as COPD, says Dr. Rizzo. 

You can learn more about exercising with COPD on our website.