Controlling your breathing while running proves to be one of the most difficult things for new runners to accomplish. Poor breathing can result in cramping or side stitches, improper breathing can also slow you down and make your runs a lot shorter than you intended. In order for muscles to perform better it is crucial that they receive the proper amount of oxygen, proper breathing can help ensure this.

There is no quick way to learn to breather better, it takes time and effort to help manage this task. There are some basic exercises that you can do throughout the day as well as on your “off” days from training. With a little patience and concentration you will be on your way to better and longer runs.

Tip 1: While breathing normally we are barely using any of our lungs capacity, to help your lungs get used to the demands of running try taking deep breaths periodically throughout the day. Take a deep breath and slowly exhale, when you feel you have forced all of the air out of your lungs try to exhale just a little bit more. While inhaling try to take in a little extra at the end as well, this will help the development and training of your lungs. Do this 3 to 4 times ever 5minutes for twenty minutes a day.

Tip 2: Swimming is by far one of the best ways to train your lungs. Make your way out into the pool where your feet touch the bottom and your chest is submerged a little over half way. Try running through the pool while maintaining slow and even breathing.

Tip 3: Before heading out on the road jump on a treadmill for some mild intervals. Jog at about 40% effort for one minute and run at 80% for thirty seconds. While doing this concentrate on your breathing and force your body to take controlled breaths. If you start struggling reduce your intervals or speed until it is manageable.

Remember, breathing better will improve your performance. Relax and control your breathing, it is not necessary to breathe faster or heavier when running harder. If you feel yourself picking up your breathing try taking controlled breaths to calm yourself down. Soon it will become second nature.