Breathing Properly While Jogging: Boost Your Running Performance

Do you get out of breath quickly when running? There could be two reasons for this: Either you’re running too fast, or your breathing technique while jogging isn’t quite there yet. By breathing correctly while running, you’ll improve your performance, maximize the benefits of your workout, and simply have more fun exercising. Our tips can help you supply your body with enough oxygen while jogging and prevent side stitches.

The better you can utilize your lung capacity, the more effectively you’ll supply your body with oxygen. Proper breathing while jogging directly impacts your running performance. So, while running, make sure to breathe in as deeply as possible through your nose and mouth. The best way to do this is to breathe deeply into your abdomen, as this allows you to use your full lung capacity and supply your body with oxygen as effectively as possible. You should exhale through your mouth. This allows you to expel the air from your lungs in a controlled manner, enabling you to inhale again more quickly. By breathing correctly while running, you’ll improve your endurance over the long term and gradually increase your lung capacity.

You should avoid shallow chest breathing—which is often noticeable as panting—while jogging. This is one of the main causes of uncomfortable side stitches while running. The reduced oxygen supply puts strain on your diaphragm, which manifests as an uncomfortable pulling sensation. However, this tension can also be caused by a full stomach and underdeveloped core muscles. Therefore, make sure to eat only light meals before your run and avoid eating anything two to three hours beforehand. Regular strength training for your abs and back can also help you strengthen your core over the long term and thus prevent side stitches.

If you want to exercise outdoors in winter, you should be aware of the significant temperature difference between the winter air and your body. When very cold air enters your lungs, your body has to work extremely hard to warm it up and bring it to body temperature. This not only significantly reduces your running performance but also increases the risk of pneumonia. However, you can significantly reduce this effect by using the right breathing technique when jogging in winter. When it’s cold outside, be sure to breathe in through your nose while running. This way, the air travels a longer path into your lungs than when you breathe in through your mouth, allowing your breath to warm up more effectively.