Expert: Kim Farmer - 8/3/2007

Question
I haven't ran since I was in CC in 6th grade. I am now 17 and I would like to start running again to tone up a little. The problem is, when I run I can't seem to control my breathing. I have tried breathing in my nose and out my mouth and I have also tried just breathing out of my mouth. Do you know any other methods that I should try?


Thanks
Hillary

Answer
Hi Hillary-

It is important to control your breathing, so thanks for the question.  I have found that if you stay within a breating ratio of 3:2 then you will be able to run for a longer period of time since it helps control the flow of oxygen in and out of your lungs and throughout your body. Using the 3:2 ratio means that for the first three steps you’re inhaling, meanwhile exhaling for the next two, alternating between steps. This ratio is most commonly used for a light jog but if you decide to pick up the pace then your body may instinctively switch to a 2:1 ratio which means that for every two steps of inhaling you only exhale for one step.

You will find that different people will have different opinions on this topic, but the act of methodically breathing through both the nostrils and mouth can result in more oxygen through the airways. If it is done correctly, you should feel your stomach contract in and out.

I hope this helps.  Have fun running!