Breathe properly while jogging – you won’t (or will) lose your breath

You're sitting in front of this story and maybe asking yourself: Can I even breathe wrong? And whether! Especially as a beginner, it can happen that incorrect breathing slows you down while jogging. The first few meters feel great at first. From now on you will become a healthy lifestyle person and are already thinking about what your fitness channel on Instagram should be called. And then: Zack. Air away. Rattling noises from the neck area. You stop and wonder if you've ever gotten enough air in your life. Or you have to take a break every few meters because you're suffering from side stitches. Understandably, all of this quickly leads to frustration - but don't worry! We will introduce you to a few breathing techniques specifically for jogging and explain to you how you can learn to breathe correctly , especially as a beginner, and thus keep your running motivation high. This has huge advantages for you, not just when it comes to sports! So: take a deep breath and then you can get started!

Learning to breathe properly starts in everyday life

One thing in advance: If you tend to gasp in everyday life because you are constantly stressed or perhaps try to keep your stomach in as much as possible, your breathing won't get much better when you exercise. Breathing is something subconscious and works automatically . But if you breathe deeply consciously and get used to the correct breathing technique , it will have a positive effect on everyday life and sport. There are some breathing techniques that can also help with relaxation . Breathing properly has been proven to reduce stress and help you sleep better .

Breathing correctly while jogging – through your nose or mouth?

Basically, it can be said that it is better if you try to breathe in through your nose while running and let the air escape through your mouth . This is how the air is filtered and heated.

But what is much more important is whether you breathe into your stomach or whether your chest rises and falls as you breathe . If the latter is the case, you will also tend to raise your shoulders as you breathe. With this type of breathing, your lungs do not have enough space to fully develop and therefore cannot do their job properly, especially during physical exertion.

Strictly speaking, the name “ abdominal breathing ” is not entirely correct. Better would be: diaphragmatic breathing . You probably know this small organ from the moments when you are tormented by never-ending hiccups. This occurs when your diaphragm spasms. However, if it is relaxed, it contributes an important part to your breathing . When you breathe in, this muscle contracts and makes room for the lungs - this is also where your stomach bulges slightly outwards. This is why it is sometimes referred to as abdominal breathing. When you breathe out, the diaphragm returns to its original shape and relaxes.

Fun Fact: The diaphragm is also involved in processes like laughing , moving food around your body, and even giving birth .

5 typical problems when it comes to breathing correctly while jogging

There are a few typical problems that beginners in particular often experience when it comes to breathing correctly during endurance sports , especially when jogging or walking . But even during normal walking, which has become something of a new trend sport, it can happen that you suddenly get out of breath if you simply don't have the right breathing technique while running. Do you sometimes find yourself unable to breathe when running uphill? Then your salvation is at hand here - we not only talk about the typical problems, but above all show you solutions for them.

I can't breathe while running - why?

We know it: Especially as a beginner, there is nothing more frustrating than when breathing incorrectly slows you down. You actually still have power in your legs, but your lungs have already called for the end of the day. Now what could be the reason?

One possibility is that your breathing is too shallow while jogging . While you may breathe in through your nose while exercising (also called nasal breathing ), the air flows primarily into your chest . Or after a certain amount of time while running, you feel like you don't get any or too little air through your nose because it's pollen season or the air is very cold. Then you have to force yourself to breathe in through your mouth. Even then, it is important to breathe properly while jogging.

The good news is: you can learn and train abdominal breathing. This is very easy: Breathe deeply into your stomach so that your stomach bulges outwards. Then breathe out slowly until all the air has escaped from your lungs. This is particularly important because it allows you to avoid side stitches. We'll get to that in more detail shortly. You can also do diaphragmatic breathing during the warm-up phase before your workout to activate the muscles. Regular breathing exercises make endurance training more fun.

Lack of air while running can also be a sign of overload . Especially as a beginner, it can quickly happen that you overestimate yourself a little and want to go all out. However, a lasting improvement in your condition can only be achieved through moderate, consistent increases .

Avoid side stitches? Nothing easier than that!

To avoid side stitches while jogging, it's important to know your limits . Listen to your body when it tells you it's too much. With regular training , you will notice that you struggle less and less with side stitches. This is where the diaphragm comes into play again: the better your breathing muscles are trained , the less susceptible you are to side stitches.

It may also be that your core muscles are simply a little too weak - which is why regular strength training is also recommended for endurance athletes.

The right breathing rhythm – but for you personally

Inhale for two steps and exhale for two steps? Some people swear by linking the steps to breathing, while others dismiss it completely. Either way: You determine your breathing rhythm yourself - ultimately there is no scheme A that is universally valid. You can adapt your rhythm to the music you listen to while running or simply breathe intuitively. The most important thing is that you stay relaxed or just let your breathing happen. We'll get to that in more detail shortly.

Breathe properly while jogging: and you'll get further. @iStock.com/sanjeri

Breathing properly while running is a cramp?

If you only focus on breathing while running, you risk cramping up. And that is counterproductive. And let's be honest: it's pointless to run if all you're thinking about is getting some air. Be sure to breathe into your stomach at the beginning and then try to continue this breathing naturally . It's not a bad thing if it doesn't always work. Take the pressure off.

By the way : If you make sure to breathe into your stomach more often in everyday life at your desk or during lectures at university and thus train your breathing , it will also be easier to do sports. If you don't concentrate too much on breathing later while running, you increase your chances of getting into a flow experience .

Breathe properly while jogging - especially in different weather conditions

In winter, when it's cold outside, breathing correctly during exertion is very important so as not to risk catching a cold. When jogging in winter, we recommend that you breathe through your stomach or diaphragm through your nose so that cold air can be filtered and warmed up before it flows into your lungs.

By the way : In order to avoid a cold, your equipment , including the right running shoes , is also crucial.

No matter what the weather: Dextro's endurance products provide support for endurance sports . How about the Iso Drink package for you to maintain your endurance performance? Or you can simply try out our various products – with the Dextro Energy* Endurance Trial Pack . This way you can find out what you like best.

3 tips for the correct breathing technique while running

So that you can easily prevent side stitches and breathe better while jogging, we have put together three effective tips to help you breathe properly. Do you still have enough breath?

Tip #1: How about yoga?

You can also monitor your breathing again and again in everyday life and check how you are breathing. This also works alongside work or university. But also consciously take time for a few breathing exercises. Yoga can help you with this. Classic yoga uses special breathing techniques for relaxation. These are called pranayama and are often carried out in conjunction with stretches, the asanas . The breathing exercises not only help you in everyday life, but also for endurance sports.

Tip #2: Listen to your body

Learn to trust your body. He shows you what he needs at the moment. Don't worry, you'll find your rhythm over time. Don't overload yourself or stress yourself out too much when it comes to breathing properly - you can also improve your breathing technique over time and try out what suits you . If music helps you, run with music. If you prefer to hear your breathing and adjust it if necessary, just leave the headphones at home.

Tip No. 3: Running is also arm work

Your arms don't have much to do with running? On the contrary. They have a lot to do with running and also have an influence on correct breathing while jogging . If you hold it too close and stiff to your body, it squeezes your chest and the lungs cannot develop optimally. It is better if you keep your arms parallel to your body and let them swing gently . This means they don't use up too much energy, they support your legs and you can breathe comfortably into your stomach.

* contains carbohydrates

° Carbohydrate-electrolyte solutions help maintain endurance performance during prolonged endurance training and improve water absorption during physical activity.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Paulus MP: The breathing conundrum-interoceptive sensitivity and anxiety. Depression Anxiety. 2013 Apr;30(4):315-20. doi: 10.1002/da.22076. Epub 2013 Mar 6.
Jerath, Ravinder & Edry, John & Barnes, Vernon & Jerath, Vandna: Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical hypotheses 67. 2006,. pp. 566-71.
Young, Matthias. Ouch: Where does side stitches come from? - Health. In: Spiegel Online. May 16, 2018

PHOTO CREDITS

Header image: @iStock.com/simonkr