Correct Breathing for Better Performance While Running: 4 Helpful Exercises


Do you run out of breath quickly? With the right breathing technique, you can improve your jogging performance.

Especially beginners come with to jog Quickly out of breath: This could be due to fast pacing, heavy meals before exercise, or incorrect breathing. However, you can train yourself to do the latter, like running itself, in order to then benefit from a painless jogging session. We’ll show you how to improve your running performance with the right breathing.

Take a Deep Breath: That’s Why Correct Breathing Is Important

Everyone starts small: Stitch and Difficulty breathing are not uncommon for beginners. Nevertheless, you definitely have to bite through to strengthen your stamina and endurance. The motto also applies to this sport: Practice makes perfect!

After all, not only bearable, but also relaxing for the body and mind.

Are you still panting for air even after regular jogging laps? Then the wrong breathing technique could be the problem. In general, sufficient, optimal oxygen uptake is essential in order to benefit from a relaxed running experience.

  • The well-known stitch in the side is also partly due to the rapid and shallow breathing.
  • With pure chest breathing, the full lung volume is not exhausted, there is insufficient oxygen exchange.
  • If, on the other hand, you aim for abdominal breathing, you can train your diaphragm, and the entire lung volume is used.
  • But how do you notice which breathing technique is currently being used? While the abdominal wall rises and falls with diaphragmatic breathing, only the shoulders and chest move up and down with shallow chest breathing.

4 Breathing Exercises for More Power While Running

Inhaling and exhaling deeply may seem easy at first, but the technique is more difficult to implement in action than you might think. But don’t worry: with a little practice, you can get used to the correct breathing technique.

  • Learn deep abdominal breathing: As a preparation, it helps to lie flat on the floor or bed and place your hand on your stomach. Now you have to breathe in deeply and consciously so that your hand clearly rises and falls and all of the air escapes afterward.
  • Balloon breathing training: Experts also recommend inflating a balloon every now and then. This way, you can observe how deeply you take a breath and how many breaths you need to inflate. With each balloon, you can see your progress.
  • Oral or nasal breathing: Although the air is filtered and warmed through the nose when breathing, significantly less oxygen can be absorbed than through the mouth. At the beginning of the running lap, the motto “nose on, mouth off” may still prove to be effective, but with increased stress, it is advisable to rely on mouth-breathing. So always use the technique that gives your body the maximum amount of oxygen.
  • Find your rhythm: It also makes sense to adapt your breathing to a rhythm. You can adapt this to your walking pace: Take, for example, between two and three running steps per breath as a yardstick.


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