Breathing and running at the same time...

[JasumX]

Doesn't work for me. I went out yesterday for a quick jog (first recreational jog ever) and it ended very quickly... The problem is that I don't know the "good" way to breath when I run. So my legs can definitely keep going, but my lungs and throat feel like they are on fire. This has always plagued me, but nobody would ever explain to me the propper way to breath when running. Any advice here?

[Greenhorn]

What I've found to work for me is to make certain you do not breath as you normall do - that is, shallow breaths in and out. The point of breathing is to get rid of carbon dioxide that forms as your body oxidizes carbon-based molecules to extract energy, and then to bring in more oxygen to oxidize more carbon-based molecules. So the most efficient way to breath is to maximize your lungs' ability to do those two jobs.

When breathing in, give your lungs as much air as you can without straining yourself. When you feel it's time to take another breath (a second or two), quickly expel as much air as you possibly can and then take another deep breath, hold it for a second or two, and keep going like that. Do not just pant, or you will not be refreshing the air in your lungs. Some of the old air, filled with carbon dioxide, will stay in there, causing you to be out of breath. That's why you want to expell ALL of the old air before taking a fresh breath.

As for burning, lung exercises are good, and also make sure you don't smoke - that will cause problems like that.

[VTguard]

The seceret to running and breathing is to get into a rhythm. It is easier than it sounds. Everyone has a different rhythm that works for them, its just a matter of finding it. For me, I take two strides as I inhale and two strides as I exhale. My steps keep my breathing steady. Some people like to breathe in throught their nose and out through their mouth, but that doesn't work for others. You need to experiment with different combinations of breathing and strides to see what works for you, and stick with it. If you can keep up the same pace, even if you feel like you're too tired to continue, you will eventually find your "second wind." This is the point that running and breathing is in synch, and you feel less tired. This point is reached at different distances by different runners depending on your fitness level. I usually get my second wind around the second mile mark. After that, I feel like I can keep that pace forever. For people just starting out in running, it may come sooner.

It also helps to get a pair of lighweight running shoes that fit your body and running style. Try to find a shoestore that specializes in running shoes. They will be able to find a shoe that fits your personal needs. Believe me, it makes a huge difference.

[Aaron Baker]

Your breathing can be controlled while you run or jog. I found that breathing in through your nose and exhaling through your mouth works the best. It keeps a steady flow of air going through the lungs.

[Dunkel]

1. It's probably not the breathing technique. If you have done very little running/cardio in the past, your lungs just are not able to keep up. Only way to improve this is to do more cardio.
2. Just try to keep a steady breathing rhythm. There is no magical technique that is going to open your lungs if you are not in shape.
3. Run shorter distances faster. This improves your cardio much better than longer, slower runs.
4. Try different cardio workouts other than just running. Face it, running is boring. I started jiu-jitsu with horrible cardio and could hardly run a mile. Now after several months of jj, which is very cardio intensive, my running has improved greatly with me hardly even putting on my jogging shoes.

That's it.

[Gio446]

hey jasumx there are many different way's to help control ur breathing while running. I used to have the same problem still do sometime's the idea is to try not to focus so much on ur breathing this is alot easier said then done but try to focus out on something else try running with some music till u can build ur lungs up. when you stop running for a prolonged period of time or exercising for that matter even though parts of ur body may be able to keep up and adapt other parts of ur body are able to. basically you have to work ur lungs in shape to be able to work regularly along with the rest of your body. try it in incriments and breaking ur workout down. split up your running into set's of three ten minute intervals or five if that's all u can handle at one time every week increase that time by five this will help to build up the muscles in ur body as well as your lungs and it'll be easier to run longer and with working up your time the distence will soon come after. it may seem like a long process but it's alot better to work a little longer at something then it is to get hurt in the long run by trying to do something you can't. if this seems too long for you to do, try takeing the next time you run and see how long you can run without having to stop push your self a little more each time. but not to the point where you'll end up passing out. another way to control your breathing while your doing either of those count your steps take a deep breath in and every third step exhale out like you where blowing out bithday candles, do this with any of the other things i've told you about. i wont put a guarantee on it but it helped me out alot and believe me i was alot better at sprinting then i ever was at long distences but this really helped me out alot and i know what you mean about the burning lungs and throat and nose i used to get it too. just remember deep breath in and third step deep breath out. let me know how it works out for you.

[JasumX]

Thanks for the advice everyone. It sounds like there are a lot of different techniques out there that I will have to experiment with . Shoes in general are difficult to find for me to find (size 15... ugh) but I guess I will have to do some searching for new ones and get out of these old cross trainers.

[groundup]

Talk to yourself or sing. That gets you pushing air in and out. I like running with music so I can sing along. Freaks people out on the streets when I am singing cadences and clapping my hands, but it works.

[josborn1012]

I just wanted to thank everybody that posted advice in this thread. I've tried alot of the techniques and they really do work. Personally I think I run a million times better when I've got cadences blasting in my ears. I know people at the gym think I'm crazy but it helps to keep me focused. Also I realized while I was running if I cover the display on the tredmill it helps me not focus on how much further I have to go so I cover it with my notebook and just keep running. Thanks soooo much!

[All_American_Hell]

Groundup:
I guess that would be the point of cadences, then?

Jesse