How to Breathe While Running | Breathing Tips for Best Performance

[@davedufournba]

As a new runner, this was extremely informative. Really hoping it helps.

[@TheOriginalEntz]

Thank you for the tip on breathing through your mouth or even breathing in through both mouth and nose at the same time. I spent years doing specific hiit workouts only breathing through the nose and kept doing this as I was transitioning to 5km runs. But now I breathe through mouth and the sensation in my body is amazing - so much more lasting energy during my runs. I can keep the pace till the end of a training session :) . I have already been doing the belly breathing for years for many good reasons.... overtime you can feel your diaphragm muscle control increases and interesting effects happen :) Working on increasing my mileage and a bit of speed safely now. Thank you for all of these videos.

[@reflectoes446]

My wife was just asking about this and I told her I usually fall into a pattern of breathing. This is much more in depth.

[@mayukhbiswas3856]

Really helpful

[@EdwardLeeGuitar]

Hey Harry, great video as usual, your journey from serious hobbyist runner to sponsored runner is inspirational and encouraging. I agree with all your suggestions, and one thing I would add under the posture section is chin attitude/where to look. Even when maintaining good upper body posture, I often catch myself looking down towards the road which leads to a drop of the chin that constrains the tracheal airway. I also notice that many runners begin to drop their chins when they start to get tired. Being conscious of looking straight ahead helps keep the chin up, maximizing the air intake volume of the trachea. Keep posting your fantastic videos, best of luck and hope you reach your goals at CCC!

[@HarryRunsUK]

Great points Edward, often what I tell runners, run tall and keep the focus ahead not down. Good luck with your running!

[@scottlee2805]

Grate info

[@zouzou6424]

excellent thanks

[@frederickdevries12]

Harry i always learned to breath in with my nose and out with my mouth. This works for me quite well. After a run I can restore my energy very quickly with this technique. Do you have any criticism on this?

[@vanly2887]

Ur awesome great tip on breathing 🙏🏼👍🏼❤️

[@trevormurphy2157]

Hi, I am preparing for my schools cross country season, and i was wondering what would be the best way to improve my 5k time. I would like to be sub 15:30 in order to get on my teams national lineup and in order to do that I would have to make big improvement

[@noyabram5772]

Very many thanks for the tips Mr Harry

[@HarryRunsUK]

Thanks for watching Noya & Bram!

[@roustabout4fun]

Enjoyed the video...Harry reminds me of those wispy greyhound runners that I end up chasing-as a 5k to half..bigger runner....I seem breath out 5-6 times and then a big deep breath in...anyway..I will try to improve as needed. Thanks Harry...wish you well.

[@JasonJayJJ1]

The only official race I ran was a 4 mile race with 7:20 avg mile pace. I trained for 8 weeks and only ran 6 or 7 miles per week. I have horrible long-distance stamina and usually play quick-twitch muscle sports like basketball with frequent rests throughout the game. I wonder if I have the potential to run a 16 minute 5k if I train long enough using your KZbin video advice?

[@raydagner8561]

Jason Jay I’ve been running for seven years now (I’m 16 now). And I hit the glorious 16 minute 5k. My best top advice is build up your stamina. So instead of just running a 5k for training run a couple miles more. So when you go for that shorter distance run you’ll have more stamina to burn off.

[@PoetWithPace]

excellent as always Harry! As a new runner, i think it is all about the rhythm. Once i get a good rhythm, everything else falls into place :-)

[@intoxicatedmichael4398]

Very true! rhythm was the most useful tip i got when i first started

[@them1stocles]

Great video, good topic. Thanks.

[@4everkokonut]

Great advices, thanks.

[@johnholmes2517]

Thanks a lot, very timely

[@johnfrancis1036]

Hi Harry... I have only just recently started running, but besides my breathing technique, I am also really struggling with my foot strike and I keep landing / running on my heels... as opposed to landing on my mid foot, which causes me knee pain. Can you help or advise? Do you have any videos on foot strike? Thank you

[@mathiasnowts864]

Thanks Harry insightful as always can't wait for the next video. OT is competing in the UTMB on your wishlist?

[@HarryRunsUK]

Yes UTMB is in the future, I will be running CCC this year which is just as exciting for me.

[@TheFODRunner]

Super video harry! Always providing helpful tips 👍

[@AndreiBlanda]

Hey Harry. Could you overdo the diaphragm breathing? Hyperventilating? I`ve been trying it for a couple of times, and, while I get more "oomph" to the run, I feel a bit too "oxygenated". Maybe even a bit light headed :) Thank you.

[@ninomariogatti]

hi Harry. love all your advice. best and most truthfully videos out there. I've been running for about 9months and can comfortably run a sub 17 5k. I've reasonable fit, eat very healthy and weigh around 60kg. the trouble is i get stitches. whether is a 5k or half marathon I get a stitch almost immediately which stays the whole time. I've tried changing my breathing and are careful what I eat In before but nothing seems to work. can you help? thanks in advance

[@ninomariogatti]

sorry just saw your other video on stitches

[@HarryRunsUK]

Great, no problem! Hope the video helps you out!

[@iman678888]

No matter how hard one tries, oxygen will never go into the belly. It's impossible for air to "go below the diaphragm". Yes, one wants to et a full breath, but the way to do that is have full mobility in the ribs. It is the mobility of the ribs, and their ability to complete their full "excursion" that allows the diaphragm to make it's fullest movement. Belly breathing does nothing but push out the belly and simultaneously pulls in and narrows the back, which in turn limits rib and diaphragm movement .

[@ritvikagnihotri8396]

Leaning forward puts your centre of gravity ahead.. one component helps horizontally in running

[@jokerhulk5884]

How to increase my catence and step rate drilles.

[@hannahdubowy9842]

Whats your name on Strava Harry? would be nice to get some daily inspiration from your runs! Just discovered your videos and fell very motivated. Thx for the tips! :)

[@HarryRunsUK]

Hey Hannah: www.strava.com/athletes/harryruns Great to hear the videos are keeping you motivated! Good luck with your running.

[@hafdzuanadzmi6482]

Harry, when planning for running on mountains/ultra, how do you estimate vertical meters per week. usually runners plan their mileage per week e.g. 100km/week etc. Is there any rule of thumb like on how to estimate verts (m/week)? Or do you just do them as much as you possibly can?

[@HarryRunsUK]

There are a number of factors to consider ranging from how good your climbing is naturally, if it is an area of your running that you need to work on, or if your time is more valuably spent developing other aspects of your running. The availability you have to vertical metres and how travelling to and form the mountains or hills (if you have to ) would limit the time that could be spent training or not. Of course the main factor is how much vertical you are training for within your race, if it's going to be over 2,000m or more in a 50km race or less then certainly focus needs to be applied to it within the week to develop the strength within the legs to cope. I would recommend aiming for the equivalent vert per week as your race would have, for your peak weeks. But it heavily depends on your fitness, history on the mountains, any underlying injuries or issues you may have and/or the severity of elevation in your race.

[@hafdzuanadzmi6482]

Hi harry, thanks for the feedback ... I'm ok with climbing just think I need to focus on it a little bit since I have signed up for a pretty hilly ultra ...your advice seems to make a lot of sense .. I'll definitely try that .. thanks ...

[@TinyCreatureHub]

any tips about heart rate training?

[@HarryRunsUK]

Sure I will put together a HR video when I can.

[@TinyCreatureHub]

Harry Runs great thanks

[@jetnattapong19]

Hi harry I'm from Thailand. I trianning at Rajmangkala.

[@HarryRunsUK]

Awesome Jetnattapong. Hope your training is going well.

[@brandon64057]

I heard you say breath in through your mouth. What about the exhale?

[@twitch.ogslat3__604]

Yay Teacher harry

[@RenXiS47]

Awesome. Need to be more mindful about breathing :)

[@prettylegit0101]

I just wanna pr!!!! and make varsity

[@skybird5845]

But you get the right nos oxygen with nose breathing.

[@dasargashi]

Is it harmful to your body to run as much as you do?

[@conalcassidy5026]

Dasar Gashi Not if you do it proper running +proper diet

[@matthewjudge8818]

it's actually beneficial. :)

[@HarryRunsUK]

If you take the time to progress gradually over many years of training and as suggested by Conal Cassidy, implementing good nutrition, sleep, recovery and lifestyle is heavily important. Respecting your body, listening to any warning signs and understanding that rest days when needed are just as important as the training sessions.

[@playboiclay3114]

Wont breathing through your mouth dry your mouth out?

[@MrFriccolini]

"You're breathing right now" You don't now me! *dies*

[@stevenball666]

🏃😁

[@DBASSDAN]

In my experience you're really going to struggle with breathing in your mouth in hot conditions.

[@sthoyyeti]

please slow your speech speed and put pauses after sentence. for ease of listening .

[@HarryRunsUK]

Sure I will work on it for future videos Srinivasan!

[@I.K.E.L.O.S]

Harry Runs I didn't find a problem with the speed. It was pretty normal and natural.