Top Three Breathing Techniques for Runners

Do you ever go for a run and struggle with your breathing? If you do, you're part of a large group that includes myself. When I started running, I really struggled with my breathing. I felt that I was strong enough to run longer from a physical aspect, but my lungs were not trained to handle the volume of miles I was running.

I didn't realize how bad my breathing techniques were until I started training for the 2023 San Diego Half Marathon. Training for this race started in January 2023, and the weather was cool and comfortable. Honestly, I still didn't have the best breathing techniques but I didn't realize it because I was training in cool weather. My lungs weren't working as hard as they would in a warmer setting. Generally, my entire prep for this race was in cool weather, so I didn't feel anything was broken with my breathing. I had a consistent pace during training, and I felt that I was in a good place physically. During the race, it was cloudy and humid. I struggle a lot with humidity, because it gets harder to breathe. Although I finished the race, I recognized the need to work on my breathing during training so I can run stronger and feel better towards the end of runs. I have found three breathing techniques that have helped me with training, and it may be beneficial for you if you're dealing with a similar issue!

Without further ado, let's dive right in!

1. 2-2 Step Technique

   These techniques are really simple in theory, but hard to apply in practice. The 2-2 Step technique is where you'll breathe in while taking two steps, then breathe out while taking two steps. I recommend using this technique for speed & tempo runs because it'll help maintain your pace and it will keep you distracted during the run. At first, you'll struggle to hold this breathing technique for an extended period of time. Or you'll struggle to focus on your breathing and feel like you're not getting enough air. That is all completely normal, as I went through the same thing. What I did to begin applying the 2-2 step technique is use the technique for 1 minute on, 1 minute off during a short speed or tempo run, usually starting about 15-20 minutes. In essence, I was doing a fartlek run, but for my breathing. The first few times I used this technique were hard, but progressively got easier. I still use this technique to this day, and it has made my speed runs more efficient.

2. 4-4 Step Technique

   Similar to the 2-2 technique, the 4-4 step technique is where you'll breathe in while taking four steps, then breathe out while taking four steps. I like using this technique for longer runs, particularly recovery runs, because it helps to slow down your heart rate. During speed and tempo runs, you want your heart rate to be a little higher because you're increasing your conditioning and improving

   your lactate threshold, which is the point where your body begins to fatigue during a run. Using the 2-2 technique keeps oxygen flowing to your lungs and allows you to remain strong during the run. With the 4-4 technique, I believe it's more efficient with a slower/longer run because it slows your heart rate down, gets more oxygen into your lungs, and builds your aerobic base, allowing you to run for longer distances without suffering too much fatigue. One thing to consider while using this technique is to really bring in a lot of oxygen during those four steps. This allows your heart rate to slow down and train your mind to be relaxed during the longer runs. It's also a wonderful way to be in tune with your body and feel your muscles and organs hard at work.

3. 2-1-2 Step Technique

   This final technique is the one I use the least, mostly because it's the hardest technique to apply. During this technique, you'll breathe in while taking two steps, hold your breath for one step, then breathe out while taking two steps. The purpose of this technique is to be able to recover on your runs, mostly if you're doing an interval run or if you're finishing an uphill portion of your run and you need to get your breathing back to normal without disrupting your pace. What makes this technique difficult is the one step without oxygen. One step? Really? That's the hard part? Yes! It's hard to believe, but that one step can become difficult, especially if you're towards the end of a hard run. For beginners, this may seem impossible, but you will want to work on recovering during a run without stopping to walk, if you're looking to keep your pace and not feel your body slow down. I have the issue where if I get moving for a while, and I stop to walk, it's hard to get running again. This technique has given me an opportunity to keep my pace and get my heart rate down to normal, which has been crucial to my success in training and in races.

Breathing seems easy, and it should be! I mean, you're breathing without any issues while reading this. You hear people say that breathing is so important during exercise, which is true, but if you don't know how to approach breathing, you'll find yourself stuck like I did for the longest. I hope these techniques can be helpful to you, and if you have any techniques that I should try, please feel free to send them my way!

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