Breathing whilst running

[Offandonagain]

Can anyone give me tips on how best to breathe whilst running. I often find that my breath becomes short and I end up with a stitch!

Are there any proven techniques out there?!

thanks

I'm NOT an expert, but have listened to podcasts, and often run outdoors to Peloton workouts where they're giving advice throughout. Things I've taken away: breathe in through your nose and out through your mouth, and try to pace your breathing to your steps - maybe in for 2 or 3 steps, out for the same. I think controlling your breathing really helps to crack running, if you can't get your breath, slow down!

Thank you!

I struggle to breathe in through my nose when running as it feels cold and sore!
I’ll try the timing breathes with pace though, thanks

Yes I agree with PP (and am not an expert either). I've adopted a sort of yoga-ish breathing style where I always aim to breathe out (through mouth) for at least one step longer than in (through nose). So I might be doing in 4, out 5 and if that starts to get too long I'll go down to 3,4 and so on. With the aim of never breathing faster than 2,3. It really helps me manage my pace too, and get through tougher sections. I can maintain in 2, out 3 over quite long uphills now.

Thank you

I’ll try it on my next run

Agree with the timing comments but basically if you are struggling to breathe you are probably going too fast. On long distances you should be able to talk, in short phrases, to a companion so if you can't you are going too fast. I find spending one of my cross training sessions in the pool helps with breathing too as you have to manage your breath when swimming front crawl.

I did C25k after having a baby so went for hypnobirthing techniques 😂
I'd breathe in 1,2 then "relax" to breathe out.
I'd always found breathing hardest on any previous attempts at running.

I have discovered I have EILO which affects my breathing when running or cycling. I’ve got to make sure I start of really steady otherwise I can’t breathe and the larynx just shuts off.
it also happens when putting in too much of an effort unless I use breathing techniques like the others have described. It makes me sound like a steam train but my running buddies are used to me now.

*EILO - exercise induced laryngeal obstruction

I also breathe in time to my steps. Make sure you are fully breathing out because that is what is causing your stitch. If you get one take a quick breath in and breathe out all the way until there is no air left. Also, don't drink when running, as this can cause a stitch. Unless it's a very hot day, you shouldn't need a drink for 10k or less.

Wise ultramarathoner once told me to breathe like a horse to regulate long distance breathing. Absolute game changer. I nose breathe then breathe out horse style in long loud lip rippling breath. I’m sure I look mental for those couple of mins where I’m focusing on my air entry but it’s been revolutionary 😂

I’m another recommending in through the nose, and out through the mouth. And to try to control the out breath in that Pilates style out breath - as if you have a straw between your lips. I also count.

Sometimes in my training programme I’m having to do really hard intervals which get faster (fartlek style) and counting steps and focusing on breathing patterns are the ONLY things that get me through!

Also when I stop and am really struggling for breath, I take a breath in then hold it for 2-3 seconds and then breathe out. That REALLY helps regulate your breath and drop your heart rate.