How to Run Longer Distances without Getting Tired

How to Run Without Getting Out of Breath

Two Methods:

Running is a terrific exercise: it’s free to do outside, it helps you lose weight, and it keeps your heart healthy. However, if you’re just starting out as a runner, you may be having trouble with breathing while running. Fortunately, by using particular techniques to control your breathing and changing the way you run, you can make it much easier for yourself to run without losing your breath.


Controlling Your Breathing

  1. Breathe deeply through your mouth to get as much air as possible.Getting lots of oxygen to your muscles when you’re running is very important to keeping your body moving. The best way to do this is to primarily use your mouth to breathe instead of your nose, even if it feels awkward at first.
    • You can use your nose to breathe in conjunction with your mouth, but you should always rely on your mouth to breathe first and foremost.
  2. Opt for “belly breathing” over “chest breathing” for more efficiency.Deep belly breathing will allow you to take in a lot more oxygen more efficiently than shallow chest breathing. When you’re running, breathe all the way down into your stomach so that it expands instead of your chest to breathe more deeply and efficiently.
    • Performing this style of breathing may feel a little awkward at first, but your body will get used to it after a while.
    • Belly breathing is also referred to as diaphragmatic breathing, since it uses the diaphragm to force air in and out of your lungs.
  3. Practice belly breathing without running to get comfortable with it.Start by lying down on your back on the floor and place your hands on your stomach. Breathe deeply and consciously into your stomach so that you can feel it rise with your hands. Finally, exhale all the air out of your lungs. Repeat this process until it feels natural and almost automatic to breathe this way.
    • Obviously you won’t be running while lying down, so make sure to practice this breathing method standing up as well.
  4. Inhale every 3 steps and exhale every 2 steps for rhythmic breathing.Rhythmic breathing, or creating a rhythm between your breathing and the way you run, optimizes your oxygen intake for the pace you’re running at. This makes your breathing more efficient and reduces the stress of impact from when your foot hits the ground, making injury less likely.
    • Your core muscles are at their strongest and are better able to absorb the force of impact from running when you’re inhaling. Thus, by timing your impacts to coincide with rhythmic inhalation, your odds of getting hurt go down tremendously!
    • Although most people suggest you follow a 3-2 breathing pattern, some will argue that following a 2-2 or 3-3 pattern is better for consistency. In either case, what’s most important is that you establish a rhythm to your breathing that you can follow throughout your run.
  5. Take walk breaks when you become out of breath during a run.When you start to get out of breath or develop a side stitch while you’re running, it’s usually a sign that you’re not breathing properly. It’s very hard to fix improper breathing when you’re already struggling to breath! Slow your pace to a brisk walk until your breathing is back under control before running again.
    • Breathing problems tend to take care of themselves when you allow yourself to walk for a few minutes during your run.

Changing How You Run

  1. Avoid running long distances or too often when you’re starting out.People who are new to running too often make the mistake of trying to do more than their body is used to right away. Don’t try to run for a longer distance or time than your body is comfortable with. If you start having aches, pains, or trouble breathing, slow down to a walk or stop your run.
    • Be conservative in how much you increase your running distance, as well. Avoid increasing your weekly mileage by more than 10%.
  2. Use your breathing to determine your pace instead of the reverse.The rule of thumb is to run at a pace where your breathing is under enough control that you’re able to hold a conversation with someone. If you’re running at a pace where you can’t comfortably talk, slow down until you’re running at a more manageable rate.
    • If you’re running by yourself, you can also gauge whether you’re running too fast by singing “Happy Birthday” to yourself outloud. If you can’t sing the song, slow down!
  3. Try running on an indoor treadmill if heat is affecting your breathing.Hot, humid weather actually puts more stress on your body when you’re running, making it even harder than normal for you to get adequate oxygen to your muscles. By running on an indoor treadmill, you can avoid having the weather make it harder for you to breathe efficiently while running.
  4. Keep your arms at 90-degree angles and swing them when you run.Pull 1 arm forward as you run while swinging the other arm back, rotating them from the shoulders without swaying your body. This movement will help propel your body forward, making your running overall more efficient and requiring less oxygen for your legs.
    • Avoid leaning forward with your upper body as you swing your arms, as this will decrease your lung capacity and thus make you more likely to lose your breath.

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  • Losing your breath while running can also result in dizziness and nausea. If you start to experience these symptoms, slow down immediately until your breathing is back to normal.
  • If loss of breath, dizziness, or nausea persist even after you’ve stopped running, contact your doctor as soon as possible. These may be signs of a serious cardiovascular issue.

Video: How to Run a Mile WITHOUT Getting Tired

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Date: 05.12.2018, 11:14 / Views: 31235