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6 Tips On Breathing While Running

6 Tips On Breathing While Running

I’ve been an avid runner for about two years now. It was the best change I’ve ever made to my life. Now I’m always looking for ways to improve my performance.

Imagine the surprise when I found out that you can boost your stamina just by optimizing how you breathe while running! At first, you might think this is an obvious revelation to come to, but to be honest, the last thing you’re thinking about while running is, “Am I breathing correctly?”

Indeed, when first starting, you’re more worried about not straining a muscle or pushing yourself too hard. It isn’t until you become a regular runner that you seek out ways to improve your daily jaunts. It isn’t until then that you really think about breathing. At least, I didn’t.

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Which is shame, because had I known the proper breathing techniques from the get go, I would have been far better off. Indeed, if you’re breathing the wrong way while running, you could be starving your muscles of oxygen, wasting precious energy, and unknowingly giving yourself asthma-like symptoms.

But perhaps more importantly, you could be holding yourself back from achieving new running-related milestones!

Aside from bettering your endurance and performance the advice contained within this article will also help you combat some negative experiences you may encounter on your run – such as piercing your lungs with cold air.

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With luck, the information below will keep you from making the same breathing mistakes I’ve been making the past few years.

1. Breathe Deeply.

Common sense, right? Well, maybe not. It turns out that most runners are, unsurprisingly, concerned more about developing their heart and legs than their lungs. That’s a mistake of course, as “better breathing equals more oxygen for your muscles, and that equals more endurance.” So, next time you’re out on a run, make a conscious effort to take deliberately deep breaths. When I tried this, I found that my breaths were previously far too shallow.

2. Use Your Nose But Not Only Your Mouth!

Apparently, one of the most common mistakes runners make is that they breathe solely through their mouths instead of through their mouth and nose, the former of which isn’t as effective at filling your lungs with air. As a certified mouth-breather (while running at least), I put this theory to the test a few days ago. To my surprise, taking in more air through my nose did make a noticeable difference. My lungs filled up with far more air than usual, and I felt like I had way more energy as a result. I think I cut about three minutes off my three mile time just by breathing deeply through my nose instead of mouth-breathing. That’s pretty impressive in my book.

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3. Adjust To Varying Weather Conditions.

Another benefit of using your nose to breath is that it makes it easier to run in cold weather. Why’s that? Well, icy winter air warms quicker when filtered through your nose, which not only feels better but lessens the shock to your lungs. So, if you want to make running just a bit easier this winter season, make sure your nose is free of any obstructions and ready to take in air before going on your run. Your lungs will thank you, especially since exposure to air that’s too cold while running can cause asthma-like symptoms.

4. Concentrate On Your Rhythm.

I don’t want to over-complicate running too much for you, but if you want to maximize your performance, it’s best to time your breathing with the pace you’re going at. When combined with step number one, you’ll become a far more effective runner. Indeed, Doctor David Ross of UCLA’s Medical Center states that focusing on taking measured, rhythmic breaths while running can help strengthen your diaphragm, thereby delivering more oxygen to your muscles over time.

5. Use Music As A Guide.

I find that listening to music helps to keep everything aligned properly while running. Pick a few songs that play at around the same speed, and try and match your stride and breath to the beat. If it’s going too quickly for you, find a slower song, or vice versa if you want a challenge. Sure, you can try timing your breath and pace without a song, but this method makes it much easier and allows you to focus on other things while getting your run in.

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6. Be A Belly Breather.

Most of us are chest breathers while running, and I’m no exception. According to New York-based running coach Mindy Solkin; however, that’s a huge mistake. She states, “when you chest breathe, your shoulders get tense and move up and down, [which is] wasted energy–energy you should conserve for running.” It makes sense when you think about it. An easy test is to just place your right hand over your chest, and your left over your belly. When you breathe, your left hand should rise, and your right should stay put. Try and practice this technique while at rest, and then apply it while on a run. With luck, you’ll be absorbing more oxygen than you were before, and wasting less energy while doing so, resulting in less fatigue while you’re doing your cardio routine. That’s really all there is to it! With luck, this information was news to you (as it was to me), and you’ll be able to get a bit more out of your next run. See you on the trails!

Featured photo credit: Run Start/ Elvert Barnes via flickr.com

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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