How to Breathe While Running So You Don't Get Tired

[Music] you know there's nothing worse when you're trying to run and get into running and you just feel like you can't breathe you can't get enough oxygen in and if you keep going you start to feel a little light-headed and dizzy and you just sort of feel defeated so today we're gonna fix that we're gonna talk about how to run wild breathing without getting tired how you can kind of keep yourself going from the beginning to end it's all about implementing some you know really actually easy breathing strategies that will like kind of change the game here for you that's a hope and it's what a lot of runners do they learn but we're just kind of ahead get you through that hump and the first thing we want to understand is that when we breathe in we breathe in oxygen and when we breathe out we breathe out carbon dioxide and our body likes to stay balanced as in all things and what happens is that when we start running it's easy to get going too fast and then we start to breathe in a way that causes some sort of hyperventilation and when we hyperventilate we start rapidly decreasing our body's carbon dioxide levels which really contributes to that dizziness and it does that because when we rapidly breathe out more co2 then we can breathe oxygen back in it literally starts to squeeze our blood vessels and prevent blood from getting to useful places like your brain so we need to think about how we start running in a way that teaches that this when we have up next now before we get into those specific breathing patterns there's another really important thing to know is that breathing as a muscular and a mechanical thing that can be trained and improved and if I were to get you squatting because you know runners strength training is just as important as anything else right I wouldn't have you quat the absolute heaviest weight first time you start it's just too much load it's too much of a shock to the system and it doesn't feel very good so we need to ease our way in things so that we can start to work on the musculature breathing and we can get our diaphragm more active most of the time when we said during the day or we're not very active dirt my face most of time when we're breathing during the day like we don't have to work that hard we don't need that much of our lungs so we only tend to breathe kind of from the the top up into our chest we're sitting we're a little slumped so our diaphragm our bellies and really that active but as soon as I'm upright and I started going forward all of a sudden I've increased the oxygen demands significantly in my body so in my lungs like a giant billows have to start pumping way bigger and all of a sudden I have to get that diaphragm pulling down and really working but not only that I have to get all my intercostal muscles in between my ribs helping expand my ribcage and contract my rib cage and then I'm just trying to improve that mobility and an interesting thing and runners go to altitude it's not just the thin air that makes it difficult because they don't have enough of red blood cells produced yet to pick up the thinner oxygen it's actually the mechanical part too they get fatigued having to breathe longer and harder than they would when the air is really thick and rich so it's kind of the same for you if you're just really learning to breathe as a new runner it's almost like an experienced runner going the altitude where they have to breathe deep into that belly and exhale and that's when we get into next I'm gonna share three breathing patterns that can help you through any type of run and any type of intensity level all right is this a nice view so first breathing pattern is going to be a slow in slow out and the best way to think about that is to breathe in for four to six steps and breathe out for four to six steps back and forth so notice that I can't run very fast this way so it really forces me to run a little bit slower and it keeps that you know oxygen co2 balanced that you know we're looking for notice that as I did that example I deliberately breathe in and out through my nose does that really helps in this situation a lot it really kind of forces me to breathe into my belly and my diaphragm war which is really great so that's first breathing pattern slow in slow out if you can breathe through your nose next I'm beginning to the next [Music] so my next breathing pattern is going to be a fast in and slow out breathing and this is gonna be your multi-tool you'll probably use this the most in most situation that's good for those medium efforts and it is run as I start to fatigue so I might inhale for two steps exhale for four inhale for two exhale for four as I start going up this hill I'm gonna want to set that oxygen in a little quicker still keeping this full breaths into my belly that's so important and then that longer exhale is gonna prevent me from hyperventilating and depleting the co2 levels in my body great for doing tempo work race pace work and probably the pattern you should have if you are attempting a race one day or you know you're just getting past your warmup and into the meat of your right now the final breathing pattern is fast investing and that's when you're starting to run harder like I am right now and that's gonna be too Andy it's you do you mean to do you want to make sure that even while you're breathing is faster pattern though you're not rushing into it you've progressed in through the other breathing patterns and you're still getting those full breaths into your belly in fact if you start breathing this way and your shoulders are tense and you're starting to get a little bit nervous and tingly sensation you know you're breathing incorrectly so you want to slow things down get those deeper exhales and that's gonna make sure that you're really rebalancing yourself as you go back and forth but this is great for shorter intervals this is great for the end of a race being walked in when you're just trying to stay on some guy's shoulder right because we're gonna race someday right and get ourselves no but I don't wanna stay here that long does this breathing pattern means I'm running harder than when I'm running harder I can't necessarily run that fast for forever so don't beat yourself up if you can only sustain this for a few minutes at first that's totally okay you want to slow things down back things off to the smoother breathing patterns perhaps the less slow the fast in slow out or the slow in so I know running is really awesome it can be this really restorative relaxing thing but it can't be that if the breathing is a little off I can't really enjoy views and nature and trails like this when I feel like I'm dying all the time so I want to bring intention to every run I want to start thinking about that breathing from from the first step all the way to the end yeah I can let myself zone out a little bit but it's a really nice way to keep myself in the game you'll notice as soon as you start to get panicked dollars to donuts you've gotten a little off your breathing rhythm get back in your breathing rhythm you'll get right back in the game now we're just really scratching the surface here on breathing tips and how to do it let go much more specifically into how to breathe while training different training runs and even while racing to nuts in the next video that's going to be right over here so I'm gonna keep running guys but she breathing keep running happy I'll see you in that next video Cheers

Channel: The Run Experience

Views: 884,543

Keywords: the run experience, running training, distance running tips, how to run faster, beginner running, half marathon, distance running, trail running, 5k, How to Breathe While Running so You Don't Get Tired, How, to, breathe, while, running, so, you, dont, get, tried

Id: OwChVOMXE3k

Length: 10min 3sec (603 seconds)

Published: Wed Jan 29 2020