Why do we choke when we run?

One of the most frequent complaints of those who start running is breathing. “I feel like I’m breathless when I run” and “I’m short of breath and have to stop” are frequent comments. Bad breathing is the source of the problem. The solution is to focus on how we breathe and how often we inhale and exhale.

Several studies have found that inexperienced runners do not have a breathing pattern when running, i.e., they breathe irregularly. On the other hand, experienced runners tend to have a breathing pattern synchronized with their pace, making them more efficient in the race.

What technique should we use to breathe better while running?

Several authors propose different techniques to improve breathing while running, but they all agree that you should follow a breathing pattern (inhalation – exhalation). What is the basis for this pattern? It is elementary: the running pace you are running.

A 2-2 pattern means you inhale for two strides and exhale for two. However, Budd Coates, author of the book Running on Air, has argued that because the exhalation always falls on the same foot/side, creating stress on the body, this pattern can lead to injury.

Therefore, this coach developed a breathing technique in which runners should have an odd breathing pattern, i.e., 2-3, 2-1, etc. Although there is no scientific evidence for this, the author claims that the incidence of injuries has decreased thanks to this breathing method.

The odd pattern suggested by Coates can vary according to the demands of the race. For example, in a moment of gentle running, we could take a 3-2 running pattern, while if we are doing harder work, the pattern will have to adapt to 2-1 because maintaining the breathing pattern would be impossible.

Chi Running also suggests an odd breathing pattern, as Budd Coates proposed. At first, it may be a little challenging to maintain the pattern or even to concentrate enough to do it, but with practice, this type of breathing pattern becomes easier.

Recommended Article: Breathing in Running

Another influencing factor that should also be practiced is how we breathe. Most coaches and authors suggest that breathing should be done from the diaphragm, not the chest. Why is it important to breathe from the diaphragm, not the chest? Due to its location and function, the diaphragm is the most efficient muscle to do this job.

Diaphragmatic breathing technique:

• Lie on your back on a flat surface (e.g., a bed), resting your head on a pillow and with your knees slightly bent (you can use a pillow under your legs for support). Place one hand on your chest and one hand just below your ribs. Placing your hand there will allow you to feel your diaphragm move as you breathe.
• Breathe slowly through your nose, looking for your stomach to move upward. The hand just below your ribs is the one that should move, while the one on your chest should remain still.
• Tighten your abdominal muscles and let them “drop” or move down your spine as you exhale through your mouth. Again, the hand that should move as you breathe should be just below your ribs.

Although it sounds simple, this technique takes time and practice. Perform this exercise 3-4 times daily for 5-10 minutes. Once you can perform diaphragmatic breathing lying down without any problems, try doing it sitting down. It will be more difficult in that position.

From there, try standing, walking, and finally running, gradually finding a breathing pattern that feels good when running.

Recommended Article: Tips to prevent lateral twinges when running

Source: Competitor Magazine, Runner’s World, Cleveland Clinic

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