🏃♂️ Run without getting short of breath: A guide to improving your breathing and endurance
🏃♂️ Run without getting short of breath: A guide to improving your breathing and endurance
💨 Do you get short of breath when you run? Do you feel short of breath even over short distances?
If you're struggling to breathe properly while training, it's because you're not maximizing your oxygen intake . Here, we'll teach you how to improve your endurance simply by optimizing your breathing.
1️⃣ Why do you get choked when you run?
Most people breathe incorrectly when exercising. The main problem is mouth breathing, which:
❌ Reduces oxygen efficiency.
❌ Increases premature fatigue.
❌ It makes you waste unnecessary energy.
On the other hand, nasal breathing helps to:
✅ Filter and warm the air before it reaches the lungs.
✅ Make better use of available oxygen.
✅ Reduce fatigue and improve endurance.
2️⃣ How to improve your breathing while running 🏃♂️
✅ Exercise 1: Controlled breathing at rest
📌 Inhale through your nose for 4 seconds.
📌 Exhale through your mouth for 6 seconds.
📌 Repeat for 2 minutes before running.
✅ Exercise 2: Nasal Breathing while running
📌 Try breathing only through your nose when jogging.
📌 If you find it difficult, slow down until you get used to it.
📌 Try to do this for at least 5 minutes per session.
✅ Exercise 3: Optimal breathing rhythm
📌 Run in a 3:2 pattern → Inhale for 3 steps, exhale for 2 steps.
📌 For endurance runs, try a 2:2 rhythm → Inhale for 2 steps, exhale for 2 steps.
💡 Tip: If you have trouble breathing only through your nose, try using a nasal dilator to further open your airways and facilitate oxygen flow.
3️⃣ Quick plan to improve your breathing in 7 days 🗓️
🔹 Day 1-2: Practice nasal breathing at rest (2 min before training).
🔹 Day 3-4: Run for 5 minutes, breathing only through your nose.
🔹 Day 5-6: Apply the 3:2 or 2:2 breathing pattern throughout your run.
🔹 Day 7: Repeat the process and adjust according to your level.
🎯 After a week you will notice more stamina and less fatigue.
🚀 Ready to breathe better and perform better?
Start applying these exercises and you'll notice the difference in your workouts. If you want to further improve your oxygenation, discover how Elevate+ can help you unlock your peak performance.