How To Breathe While Running : It's a Secret

[@St4Jimmy]

thanks man, i'm kinda new to breathing

[@brianwilliams6839]

I smoke(10 a day) got asthma and COPD, so breathing is very important to me when running! Thanks for the video!

[@randomperson-sn4rj]

Yeah the whole oxygen thing should have been patched out in the 20.13 update

[@AllanLimosin]

I started running when I was 15, and I started breathing when I was 10

[@Wildstarinc]

I have been running for over couple decades to feel well and healthy. Never really pay attention to the technical knowledge about it. I have always heard my track coach back in high school telling us breathe through your nose. Never really understood why. Breathing through my mouth felt good and gave me the best kick so I thought. Recently I forced myself to breathe in the nose and out the mouth only. I don’t worry about the time much, just run the best I can with breathing through the nose and out the mouth. I did this during workouts as well. I didn’t care how heavy I lifted just enough where I can breathe in the nose and out the mouth. I did this for one month at 2-4x a week running, my time went from 10:30-11 min miles to 9:00-9:15 easily for 4-8 miles. I was never able to do this for years breathing through my mouth deep or shallow. Now, If I really want to push under 9 min miles for 8-10 miles, I could. I am closed to 48 this year. And my lactic acid burn is almost non existent even during long, fast climb runs. I don’t think I will breathe a different way running again. I wasn’t patient back then to see the changes. It was hard to discipline yourself to breathe in the nose and out the mouth only. It’s painful and difficult as anyone would know doing this. But once you adjusted to this breathing style, it’s like unlimited jet fuel. That’s my secret. Also my long bike rides have less rests as well. 50-60 miles used to have at least 3 breaks. Now, I just do the whole thing with ease. The only changes I made was the breathing.

[@robertjian2278]

@@randomperson-sn4rj tmmenbotlle

[@fernandomolina4025]

Thanks man just took my first breath

[@justanotherisekaiprotagoni7293]

😂😂😂

[@Rich_N_Rach]

Glad to assit

[@albertjimenez5169]

Happy birthday

[@N0otorious]

@@albertjimenez5169 Breathday*

[@1kitts]

Congratulations 😁

[@Viv89]

I am new to running. Every time I've tried to get into it I find that I get out of breath after ten minutes even though my legs feel completely fine. Yesterday I tried to run for the first time in almost a year and I focused on my breathing during my run. I was trying to breath similarly to how I breath during a meditation session. To my surprise I managed to run for half an hour and the reason I stopped was because my legs were tired. So definitely the breathing helped massively in my case!

[@Francis_J0nes]

I’ve been running for a long time and I have the opposite problem my legs get tired before I’m fully stifling to breathe

[@nico_f1899]

@@Francis_J0nes Have you tried adding some strength training to your schedule?

[@woodlover5784]

Breath in nose and out by mouth?

[@wpryan02358]

I also had a problem where my running time was reduced, simply because I started too fast. I read it is recommended that in the beginning, to try to keep a pace where you could have a conversation. This helped me a lot...

[@casesully50]

I had a side stitch THIS week! Almost stopped and called my wife, but I just remembered what my Dad taught me when I was a kid. He said you have to hold it and breathe it out, don't stop. My Dad ran the Boston marathon in 2:42:30 at my age so I just grit my teeth, tried to stay on pace and breathe.

[@MrRockrobstr]

I push in on the stitch with a finger for a few seconds to a minute and it stops while controlling the pain.

[@thepsychologist8159]

Thank you. I'm so glad you didn't crap on about nose breathing as I keeping coming across on other channels. One thing you touched on and which definitely helped me to improve as a distance runner, and that is to relax and be at peace with myself. The moment you think about the effort, you'll lose focus on staying calm. In my earlier days I'd tense up, clench my fists, have stiff arms and shoulders, which translated to poor breathing habits. Then I taught myself to be a relaxed runner, forget about the effort (just let the run come to you instead of chasing the run), throughout a run I'd ask myself "are you relaxed" and I'd do a mental body check. If I felt I was tense in my shoulders or my arms or any part of my body, I'd be sure to release and relax that part of my body. Now when I run I'm literally in a state of zen. As for my breathing, I've always been a mouth breather and my jaw is relaxed, making sure I belly breath with long deep calm breathing.

[@mmd3054]

About a year ago I started practising breathing from my stomache while running. It sounded like an easy thing to do but it’s really not if you’re not used to it. Now after a year I can say that I’m exactly what you describe, a much more relaxed runner with better stamina etc. Another thing is that I have asthma and it has helped a lot with that too. It’s very easy to get a weasy chest when breathing with you shoulders/chest but stomach breathing prevents that in a much more efficient way. Starting breathing from the stomach is the most rewarding change I’ve ever done in my running and it’s good for everyday life as well. It takes a while to get the hang of it but it’s so worth the effort. Great video! Keep up the good work! Cheers

[@DF-xv5ix]

Breathing becomes easier when you have built up a great base of mileage, run at an aerobic pace, which is (180 - age = max heart rate bpm to run aerobic). If your heart rate is higher then slow down and continue untill you get fitter. The heart does not recognise running it only understands the oxygen required to pump the blood around the body and by building the aerobic base your breathing gets easier because your heart rate reduces by beats per minute, then start to introduce speed work, you will then see the fitter you get the easier breathing becomes and when you race your body can cope with the pain of pushing for that pb. It's worked for me and I run a 5km at 17mins at age 55. 😉

[@wazzere2024]

I’m currently running, 1 mile a day for the 31 days of May and your keeping me going. Thanks for the advice and videos.

[@Rich_N_Rach]

You got this! go for it mate . Thanks for watching along

[@rizkyadityas5259]

@@Rich_N_Rach is it okay to run everyday?

[@realtelin3619]

@@rizkyadityas5259 no don't do it run in alternate days ex Monday next Wednesday next Friday like this

[@Gunrun808]

@@rizkyadityas5259 It really depends.

[@wellactually21]

@@rizkyadityas5259 1 mile everyday wont hurt anyone, unless you're obese.

[@jusbob89]

Recently taking up swimming has made a huge difference to my breathing on the runs and cycles. You are more used to waiting for a breath and therefore able to slow it down and take those deep breaths. Or maybe its just me :D

[@Rich_N_Rach]

controlled deep breaths is what i like doing ...

[@fulvio8614]

As a young junior rower with asthma I came to really appreciate how important is to control your breathing. Now for running I use different patterns depending from the intensity; for zone 1 and 2 efforts I inhale counting 4 steps and exhale also every 4. In more tempo, zone 3 scenarios or when recovering from a hard interval I go for 2 in / 3 out and for all out efforts or races the ratio becomes 2 to 2. I learned that the trick is not to inhale as much oxygen as possible, but rather to flush away as much CO2 as possible. So when I am really struggling I exhale for longer than I inhale as to be sure the volume of gas I am expelling is higher. If I manage to breathe only through the nose it means I am working within my comfort zone.

[@missseven614]

This is, what really helps me running, too =).

[@na-dk9vm]

Do you take inhaler before training

[@fulvio8614]

@@na-dk9vm Thanks God not anymore, but I used to when I was a junior. My allergies got better with time and my asthma is now greatly under control.

[@na-dk9vm]

@@fulvio8614 what did you do to get rid/stop taking inhaler and before runs?

[@fulvio8614]

​This might sound controversial but the one thing that helped me the most is cannabis. I vape, I religiously NOT smoke it. It helps also with inflammation in general, and CBD weed helps as much as normal weed so you don't necessarily need to get stoned if you don't want to. I however don't advise anybody to follow my steps nor buying weed if that's illegal in his/her country!

[@mruble38]

Thanks man! I was converting oxygen to CO2 before, now I'm Breathing!!!

[@AdventuresomeOutlook]

If you have a strong aerobic ability breathing won't be hard. So build up a good base and just keep going. It's never easy getting started but if you keep going back and running day after day the body will adapt - it's a beautiful thing

[@borasumer]

It depends on your goal. If you run for fun and health benefits, then yes, but if you run to improve your time, then breathing is always going to be hard since you push your limits. And I think he is talking about breathing in those times.

[@kingbod55]

Since I was a kid my dad instilled breathing techniques in my running. 4 count in 4 count out is my go to.

[@Jamm3z133]

As someone who's suffered through asthma most of my life, I've had to find ways to keep my breathing regular and not get out of breath when exercising. The key for me is staying relaxed, forcing myself to breath fully from the diaphragm and learning to regulate my tempo to keep my breathing in check. Been training for a half marathon recently, everything you said in your video is really good advice and the breathlessness people experience is one of the biggest turn-offs to running, so its a good lesson for people to learn :)

[@TigerzGamez]

i have asthma too and im a sprinter and breath is pretty hard to maintain and long distance has always been the pain im doing the same as u

[@Jamm3z133]

@@TigerzGamez some good tips I’ve got for sprinting are: double nasal breathing, taking a short breath though the nose followed by a much longer breath through the nose. It effectively primes the lungs to make the transfer of oxygen and carbon dioxide a lot more efficient. Very good to set yourself up before anaerobic activity. Also check out “Breath” by James Nestor, excellent book and has changed my life

[@TigerzGamez]

@@Jamm3z133 ty

[@CR-bx6ux]

@@Jamm3z133 Using my asthma inhaler a few hours before running has helped me to breathe easier during runs.

[@fiveticks]

I will follow this tip, in my runs I had already noticed that short breathing makes the whole thing inharmonious. When I recognize it and calm my breath, the whole process becomes better. Great videos, I like to follow you and of course Rachel :-)

[@Rich_N_Rach]

thanks !

[@wpryan02358]

Inhale for 3 steps, then exhale for 2. Breathe through the belly. These did the trick for me to increase my pace and endurance.

[@frankcqIII]

At faster paces, I found myself doing this to avoid increasing my breath pace as I ran faster. I tried 3:3, but felt like 3:2 is more comfortable.

[@joes2318]

Do you do a short breath in for each of those three steps or one long breath in over the three?

[@wpryan02358]

One long steady breath over the three steps...@@joes2318

[@Mutzi10Mutti]

The video starts at 3:20

[@nandhawalrost]

I've been implement your breathing technique for awhile, it makes me far more relax on higher heart rate. that's amazing, thank you.

[@Rich_N_Rach]

great !! happy it has helped you

[@FrancisSims]

This is great, I never thought about breathing while running. Now I can finally run for more than a minute!

[@Rich_N_Rach]

my pleasure 😆👍

[@davidholsey5169]

Breathing from the stomach is definitely best. It allows you to use all of your lungs. What was left out was answering the question : Do you breath through your nose, your mouth or both. The science says breath in and out through your nose. The reasons are that the air is filtered, warmed and infused with nitric oxide. This infusion causes an additional 2.5% of oxygen to be delivered to your muscles, organs and brain. All a plus. What some of us face is a restricted airway when breathing through the nose. Short of surgical correction a breath right strip may open up the airway enough to allow successful nose breathing. Triathletes will have to decide when to apply the strip. If one prepares with a small alcohol gauze pad, the nose can be wiped, cleaned and dried to facilitate the strip sticking for the duration of the bike and run with very little time used for application. I use a strip for every training run and race. Breath on!

[@user-ts7mx1qu8q]

I’m a national runner from the UK and I have seasonal asthma (winter) , an attack can start for me from anxiety created from the smallest things so focused breathing really helps and this video said pretty much all the techniques I use, well done, good video. 👍👊

[@dr.h3148]

Thanks man, am a 47 yr old male and facing low vo2 max of 27!! This triggered my full attention to improve my cardio endurance and fitness, will appreciate your advice

[@AlexanderMoen]

focusing on my breathing definitely made me faster over long periods of time. My heart rate dropped ~10 bpm and I was able to keep things going for longer. Silly things like breathing rhythm matched to a consistent run cadence were huge for me. I've never tried focusing specifically on breaths coming from deep in the stomach though, so I'll have to try that out next and see how it goes.

[@mohammadmazumdar9721]

When I started running i was very slow and had a low cadence (160) and I found it very easy to breathe in with one step and breathe out with the other but now that I've gotten better and faster with a cadence of 171 I find myself struggling to breathe no matter what I try. Thanks for the advice ! I need all I can get .

[@Rich_N_Rach]

🤙🤙🤙

[@jacobcoom2288]

I usually just hold my breath until I get tunnel vision and my body fills with lactic acid. My activities only last 45-60 seconds and I’m completely exhausted and or being resuscitated next to the pool. I’m still waiting for the gains it’s been about 9 years on this method. All the science points to me doing the right thing. My pool has been through so many life guards though and recently the bloke that just quit told me he was sick of giving me mouth to mouth 3x a week. Do you think I haven’t made any gains because I’m getting someone else’s second hand oxygen regularly?

[@Rich_N_Rach]

😲🤣🤣

[@SydneyMarathon-CLS]

Hopefully this is just a story, not your experience😆😆😆

[@creedbratton2271]

Thanks, I started getting back into running after a wrestling injury and could only do half a mile, I was never a good runner though. Now I do 4 miles consistently now. Planning on increasing my mileage. Keep it up man!

[@stevenagel6096]

I generally breathe in through my nose over about 4 strides, then out through my mouth. Definitely find it a help over a longer run.

[@Rich_N_Rach]

🤘 agreed breathing through nose helps a lot .

[@tanyamerry2736]

I do this to really helps 😊

[@Chankeypathak]

3:40

[@solidsn2011]

I’m sure there’s a science behind it and you can definitely breath in certain ways to improve but for beginner to intermediate runners I would say breathing isn’t that important as it comes naturally. I am a beginner and I’ve been training for 3 months and tomorrow I am running my first 10Km. At the beginning I was also wondering how to breath but with slow and steady training my body adjusted and finds the correct way to breath without having to think too much about it! I say the key is persistence with training and it will all work out. Great video!

[@Rich_N_Rach]

Well said thanks 🙏

[@braunpgn690]

Entirely anecdotal but I haven’t ran more than 2 miles with a 11 min pace ever in my life and would say cardio is easily my weakest point but after conscious focused breath work I was able to run 4 miles in 27 min entirely nose breathing and it was the easiest run of my life only reason I stopped was cause I reached my destination breath work should be one of the first things to work on as a runner

[@solidsn2011]

@@braunpgn690 personally when I started I was able to inhale more air through my mouth and control my HR this way (even lower it when concentrated on deeper breathing through mouth). I guess its different for each individual.

[@braunpgn690]

more "air" doesnt neccessarily mean better as breathing in air through your mouth doesnt mean youre getting the most oxygen also you need to balance the co2 and oxygen in your body and the most efficient breathing method is through the nose the nose filters the air to ensure youre getting the most oxygen with every breath however if you have too much oxygen and too little co2 the oxygen has nothing to bind to in your body which means its essentially just wasting space in your body which is what causes the light headed nauseous feelings @@solidsn2011

[@donvanevery3235]

Thanks.. I would only add.. that it helps too, to flood the system with oxygen before we start, by performing pranayama or controlled and directed breaths as a form of stretching and inducing circulation

[@jasonvoorhees4873]

90% filler 10% useful info

[@idarkboost]

Right and he wants us to subscribe right away without even watching. I don’t like this guys vibe.

[@edhensley7082]

I'm hard pressed to find 5% useful. No mention of nitric oxide. No mention of how vastly different folks need different strokes, between slow run breathing in an out nasally, with mouth closed - faster running, with nasal intake and open mouth out breathing - maximum effort open mouth in & out breathing. But I must admit the Red Bull Ball Cap turned me off. Wanna increase your risk of a heart attack, suck down 2 or 3 cans of Red Bull then try to set a new record on a 10K run. I have to go thumbs down on this one. I have no doubt Richard is an accomplished fast runner, but needs to go to basic instructors school. This was 8 minutes about how he breaths & runs!

[@reylennox919]

4:00 minutes in the Video and he Starts to talk about the actual topic 😂

[@barmouthbridge8772]

it's the Bohr effect. allowing more CO2 to remain allows more Oxygen to be released into tissues. Fast mouth breathing has the paradoxical effect of ridding too much C)2 which the body actually needs to get the haemoglobin to release the O2 it's carrying.

[@Rich_N_Rach]

thanks so much 🙏

[@ricardo_valadez]

Don't sweat it. It comes naturally too you overtime. I dont even think about it anymore

[@leonardboey5359]

Agreed....100%...i was out of breath during my remaining 15k of marathon for an IM,...was wondering why im panting at such easy pace...then i took few conscious deep inhale into my lungs and got back "new life" to run smoother

[@Rich_N_Rach]

breathing can relax you and control heart to an extent .

[@MartyMcGrime]

Months of very very easy running miles helps you become relaxed whilst running.

[@DjTinnio]

4:50 The main reason for side stiches, is not breathing in through your nose, but through the open mouth. That's a fact. Running in cold air makes it worse. In hot sunny weather, this is not so important. Always remember, the lung loves warm air... For example, Novak Djokovitch, had a nose surgery in 2005, because he had breathing problems through his nose. They actually made it a bit wider. That shows, how important breathing in through the nose is, if you are at the very limit of your sport. It is an endurance trick.

[@richardclemens9261]

I simply can’t breathe through my nose. I haven’t been running long and only do a 5k in about 28 mins, but breathing solely through my nose is not an option or else I wouldn’t be able run a 5k nonstop

[@DjTinnio]

@@richardclemens9261 Sorry to hear that. What i said was only about breathing in, through the nose, but breathing out through the mouth, to get rid of used air asap. I didn't mean solely breathing through the nose.

[@zachgoll]

Out of 30 some races, I might have had 1 without a stitch in my side during high school xc. It was so frustrating but I discovered a few of the breathing tips you mentioned here after high school and they went away for the most part

[@Rich_N_Rach]

it really fixed stitches for me . Trick from my father 👐 Breathing helps so much

[@kajet666]

Once the stitch has caught me, I've tried grabbing and pulling up (as hard as I can) the skin/fat layer just below the ribs on the stitch side. Works decently if you're running slowly enough to do it!

[@georgedigitalmarketing]

Thanks Richard Murray ! Love your videos ! 👍👍👍

[@Rich_N_Rach]

Glad you like them! thanks for watching

[@gulbilsux]

Your an inspiration dude! Crazy tempo!!

[@martinsherry]

thanks for the video, i’m definitely gonna give it a go. I am a beginner runner, and i hadn’t even considered this topic (and hadnt come across any similar video) so i’m looking forward to trying it out on the next few runs.

[@Rich_N_Rach]

Glad it was helpful!

[@leaveyoushaken]

Great advice here, Richard. I'm asthmatic runner so this means a ton to me!

[@Rich_N_Rach]

Glad you enjoyed it ! Hope it helps a bit 👌

[@Thebirdemoji]

Yeah I actually did stomach breathing with controlled mouth breathing for a while and it really didn't help me that much I would always cough at the end of runs because I got so much dirt in my lungs and then I was like wait a minute... We breath through our noses naturally and it delivers fresh, moist, and filtered air to our lungs and when we mouth breath air just goes straight there. Also you've always been breathing through your chest then you hear doctors say breath through your stomach. I just say do what feel natural to you when you exercise. Also I've been running with my nose you will have to adapt but you know my endurance and increased by a lot I don't really feel tired when I run I just got back into running last week and for that first time it was awsome.

[@thebigo116]

Thank you! I am an amateur, competitive runner, but I have never really focused on my breathing. I will try your deep breathing technique. 👍

[@Rich_N_Rach]

👌👌 goodluck . it will help calm and relax you during running

[@LuisGarcia-pl6jv]

KZbin algorithm brought me here, they knew I was trying to get in shape for soccer and be the amazing player I used to be. Thanks this will definitely help me to not be wheezing all during my games!

[@Rich_N_Rach]

Amazing ! Greatful and thanks for watching :-)

[@zachmarshall7921]

I’m brand new to running and just started trail running about a month ago. I’m a very avid hiker so it’s a natural progression. I find myself doing very deep breathing and sometimes do that hand movement while running for a deep meditative breath and release. Idk why never do that in any other context but feels good while running. Look at free diving; they go very far on a single breath.

[@Rich_N_Rach]

Agree , its a form of free dyving to control the breathe and relax the mind and body

[@michaelphothasoneRunning]

Awesome Work 👍Keep it up 💯💯👍

[@matthewkaminer5752]

I love the channel. Could you by any chance do a video for younger/ developing triathletes and talk about you’re journey from young to going pro. Such a fan of the channel 😁😁

[@Rich_N_Rach]

will make one on this ! need to find old footage . check my old youtube channel - rich02murray some classics on there haha

[@rteelan]

Thanks Richard. Interesting topic. I’ve found that I focus on my breathing over the first .5-1 mile. After that I’ve got a nice rhythm and it helps the rest of my run. If I’m running a race (5-10k) I will check my breathing around a mile left to make sure I’ve still got that comfortable rhythm, otherwise I don’t think about it.

[@jurgenleofoley4270]

Love the video, I focus on this extensively with athletes I coach, breathe to lead 👑👑👑

[@Rich_N_Rach]

thanks for watching !

[@siegfriedschmitz5260]

Great, thanks. I stopped drinking 7 months ago, reduced my smoking from 20 per day to 4 per day (and will quit very soon) and started running every morning since 2 weeks. So I am pretty new to it and my condition sucks. Running 5 KM without a break is my actually goal. So everything what can improve my running will help me. At least I am not overweight and bought myself very good running shoes. But I was a couch potato all my life (and alcohol addict also but sober now, as I said) . Will change that now. I am 38 and want to run a 10K before i am 39.

[@Rich_N_Rach]

Good luck ! it takes time , day by day , you will be impressed what no smoking will do to your lungs if you stop . Best of luck

[@siegfriedschmitz5260]

@@Rich_N_Rach thanks!

[@yiorgosrittis]

Small breaths increase the quantity of CO2 that drives us to breathlessness. It’s the CO2 that remains in the 10cm of trachea (the dead space between the lungs and the mouth). Very good advices. Diaphragmatic breathing is highly recommended. Well said!

[@MrAnperm]

I recently started getting back into running. I decided to breathe only through my nose. I always keep my mouth closed. Even while doing and recovering from speed work. It was more difficult at first, but now I'm just used to it. In the beginning you may not enjoy the feeling of the extra carbon dioxide, but it keeps your blood vessels more open (dilated), plus the nitric oxide from your sinuses improve oxygenation as well. I'm not an expert on the science, but I believe there is something to it. I consider mouth breathing to be more panicked. I am actually quite overweight too. I weight 115kg (down from 130kg), and still have a lot more weight to lose, but if I can run while nose breathing, then anyone can.

[@wilfdarr]

As a former freediver I come to running with a little different perspective: 1. Breathing: breathing controls heart rate to a great extent (using controlled breathing, anyone can drop their heart rate: I can drop my heart rate by half, pros like Mandy Rae Cruickshank can do much much better), but when you're running that's of zero benefit. In diving you intentionally drop your heart rate to conserve O2, which in diving is a precious resource, but readily available when running: in contrast, freedivers use running to expand lung capacity but stop running months before a competition as running has the opposite physiological effect on circulation that a freediver is looking for, which brings us to. 2: Circulation: For blood to do it's job, you need 2 things: O2 and a correct PH level (controlled by carbonic acid aka aqueous CO2) in the blood: breathe too slowly and you aren't taking in all the O2 that's available to you, too quickly and the CO2 levels drop which results in a PH imbalance (this is why you pass out if you hyperventilate, or get light headed breathing too quickly when running: though saturated with O2, the blood is unable to release the O2 to the cells because the PH is too high as you've released too much of the CO2 in your blood). Conclusion: My school's running coaches always taught us to control our breathing, and I certainly won't say it's wrong, but it's no longer what I do: I found that if I needed to breath faster it was because my heart rate was too high, so controlling my breathing wasn't the answer (yes controlling your breathing does bring your heart rate down, but in my opinion it only masks what is happening physiologically). Instead of controlling my breathing, I found it was better it ease up a bit to get my heart rate back in the zone and let my breath rate follow (keep in mind I have a 4 minute breath hold, so you're idea of slowing your breathing may also be subjectively different than mine: for this reason I'm a follower of perceived exertion training: especially if I'm watching my heart rate I can adjust the BPM with my breathing...BPM is only one metric I use, but the more I watch it the more unreliable it becomes). But it's also a chicken and egg thing: as I've gotten faster, my heart rate has gone down and my breath rate as well. I'm no pro (RM is literally twice as fast as me 😂) but I've seen tremendous gains this year, which I take as a sign that I'm doing something right, after sitting out two seasons and a winter to switch to toe running I'm running 4 times the distance I was 2 years ago and consistently posting PB's. (PS I'm aware that not everyone needs to switch to toe running, that most of the fastest distance runners in the world are heel runners, but my knees just couldn't take the pounding and my success this year after 20 years fighting bad knees is proof that my decision was right for me 🙂)

[@craigalanhughes4659]

Thanks for your insight Wilfred, interesting stuff :-)

[@kuchuyobenai9461]

look up kneesovertoeguy on youtube. He helps with knee problems.

[@johnsmith-hs8oi]

i run and land on the centre of my foot do you?

[@wilfdarr]

@@johnsmith-hs8oi If you can do that (and most people should be able to) that's awesome. Running midfoot will take a lot of strain off your muscles and put it onto the skeletal structure, but most people have healthy joints and should be able to handle that. But I actually run on the balls of my feet, like a sprinter. I recognize it might limit me to “shorter” distances since my muscles are now entirely responsible for supporting each step: I ran my first half marathon in November, double anything I'd been able to run prior with my bad knees, but my muscles were toast after that. And even so my knees were pretty inflamed: it was a couple weeks before I could get back to training again, so I don't think a midfoot strike would take enough pressure off my joints. I'm not sure a full marathon, especially at the end of an Ironman length triathlon will be possible using my current running form, but that's still my ultimate goal. I've accepted that I just have to play the hand I was dealt (my dad had bad knees and he passed it on to all three kids). Heck, after struggling more than 20 years just to hit 10k consistently, the fact that I can now EASILY do 10k makes me ecstatic!

[@johnsmith-hs8oi]

@@wilfdarr Wow doing that constantly must be quite difficult. I've never actually done a 10k myself, started jogging last week so sticking to 5ks for now, but I'm happy you're able to do 10ks easily [even with those knobbly knees :) ]. Hopefully you'll be able to run a full marathon someday soon!

[@ayalanumber3]

This video is a breath of fresh air 👍

[@Rich_N_Rach]

;-)

[@ssoundwaves]

I totally agree, breathing is a huge asset in my day to day. Thanks brother

[@markmckee1982]

Thank you Richard for the great content you share really valuable info.!really enjoy the videos with you and your Mrs.have been doing triathlons for many years but did my first half ironman last summer in lisbon.hoping to complete a full ironman in the near future.i am working in addis ababa for 20days and find the high altitude running tough but very beneficial.after training here last summer i ran my fastest PB 10km.i found breathing through my stomach helped at high altitude.but depended on pace I was doing. Keep up the great work with videos and content bro.

[@Rich_N_Rach]

thanks so much Mark !! Great to have you onboard the channel 🤟✊ If you can share to friends would be great

[@DJ-Illuminate]

I've been running for 47 years now. Today I did an easy 10 miles. Breathing I taught myself. Basically timing is important. When running when your dominant foot hits the ground breath in and when it once again hits the ground exhale. Slowly find a rhythm based on your foot fall. This doubles distance. Before sprinting take short, quick breathes and when you feel an energy build up take off. I typically do two ten mile runs back to back with a day off in between. Before my run I do 200 sit ups and 70 pushups. When I get home I do a quick 80 pushups and then cool down. After I cool down I do 300 sit ups and 10 leg lifts. I'm retired so I can work out for two hours a day. When I started running in 1979 it wasn't a well known sport. I don't run to compete except with myself.

[@Rich_N_Rach]

Great information DJ thanks for input !

[@8448-h6r]

I tried your technique and really found it helpful Thank you

[@Rich_N_Rach]

Wonderful !! very happy for you ! happu miles

[@andiesmithe1598]

@@Rich_N_Rach donation but where to ?

[@markpriestley7812]

Tried running with a nose clip on ho my days this was a shock to the system period

[@sadshyguygaming125]

For me I think strengthening my core helped reduce or fixed my side cramps or stitches when I started running in my early teens.

[@Rich_N_Rach]

Agreed . core work helps with a lot !

[@run_cycle78]

Thanks Richard for your great videos , I love checking in to see your tips and seeing what you are up to . I’m a beginner . Only running for a few months now and trying to get my breathing under control.

[@mandiejonsen]

Breathing is holding me back from going longer. I’m going to try these tips and see if I can go further. Thank you.

[@Rich_N_Rach]

pleasure, controlled and relaxed

[@Runner-Boy]

This knew breathing meta is gold hope they don't patch it

[@wesleyfung1192]

Thanks R! Tried out the breathing from the gut... sounds easier than what it is but I guess it needs practice. Go Team Murray, go for gold! 💪🙌

[@Rich_N_Rach]

best of luck !

[@yaesmucho]

breathing while running is just like every thing else, an A technique is required to improve, thanks man I kind of keep forgetting to sleep from the diaphram, these things you shared, long video and worth it, at least the second half... thanks man

[@LofiHopix]

I agree we never are relax while running but you are different creature 👽 🎽 my brain still is processing 10km run. I'm sure I'll never understand how?

[@andreramisch4652]

great video, working on core and posterior chain alongside focusing on running tall can really help as well when working on breathing with the stomach as it lowers the pressure on abdominal area and thus reduces the resistance for the diaphragm, when running tall breathing into your chest would also overextend your upper back and feel unpleasant, so as long as your shoulders are relaxed, you almost automatically breathe into your stomach, slightly tilting your pelvis forward and slightly pulling shoulderblades together could also help in this endeavor

[@Rich_N_Rach]

thanks for this comment ! will really help others

[@KoreanwithNaz]

Went for a run this morning for about 4 miles and most of it was power walk. The most difficult thing was breathing and here I am watching this video to help my next run!

[@chillbill5923]

That aint no run bro lol just messing with you dont give up tho else it aint a run !!

[@lsr4i]

slow deep breaths unlikely to provide much of a ventilation benefit (although possibly could reduce the dead space fraction compared to shallow ones) but depth of breathing very likely to cause vagal stimulation which slows the heart down and will certainly make you feel more relaxed!

[@Rich_N_Rach]

🙏🙏

[@misfit2022]

I have been ridiculously sick, not covid, so currently trying to do what I can to get back to where I was 6 months ago, if possible . Subscribed.

[@Rich_N_Rach]

🙏 bday of luck ✌️

[@masonwalton01020]

You are the best timing

[@peterwhite7428]

Yesterday I am on a track for one hour. Im 75, training for 5 k races. I will try this breathing technique. Thank you

[@Rich_N_Rach]

Best of luck!

[@capslock9031]

3:40 into the video and you've not given the viewers anything but a lot of framing, context and fluff. Not trying to sound ungrateful, you're getting into it, after that, just wanted to point out as a creator you could really boost your video with strategies Mr.Beast uses in his videos. All the best. Cheers!

[@Rich_N_Rach]

Thanks . Agreed , was a bit too much . Still newish to the game . Will do it shorter in future :-) cheers for advice

[@davereckoning9530]

This good advice is just such an .... er .... a breath of fresh air

[@milesborcik7844]

Thanks for the advice!!

[@Rich_N_Rach]

no problem 👍👍

[@fearghalwalls8308]

Thanks a lot Richard helped a lot to hear from another person who struggled with stitches. I get them too and they’re holding me back. Only thing missing is you could’ve done a tutorial on how to breathe, but great video

[@rogueriver]

I had this on my watchlist for several months and kept avoiding it because of the gimmicky title, but there's some solid advice here and I really wish I watched this several months ago instead of the day before my marathon - running Twin Cities marathon tomorrow :o

[@Rich_N_Rach]

🙌🙌✌️✌️

[@Kelly_Ben]

As an asthmatic runner, I have no choice but to concentrate on my breathing. If I don't keep it in check, I'm reaching for the inhaler with a full on asthma attack. I typically do 4 in 4 out for my easy running, 3/3 for tempo, 2/2 for hills. I've recently gone back to low HR base building and am breathing only through my nose except for hills, and I'm happy with my progress.

[@cameronbruce5761]

I tend to breathe through the nose to a count of steps to keep it consistent. Breathe in for four steps, out for four steps. Am I the only one?

[@Rich_N_Rach]

agreed . That’s a good way of doing it ! controlled breathing

[@ChristopherCaldwell72]

First tip comes at 3:40 if anyone wants to skip to the actual useful stuff

[@niek8399]

My breathing depends on the tempo. DL1 inhale/exhale 4 steps Dl2 3 steps Dl3 2 steps End of a race 1 on 1 Greeting Niek te Hennepe

[@Rich_N_Rach]

✅✅thanks

[@SydneyMarathon-CLS]

Thank you,! I will have a try with your breathing tips. I used to do 3/3 now 2/2. I feel 2/2 is too short.

[@thomas1630]

I ran a race locally to me many years ago about 3-4 thousand runners i finished 15th, but the winner somehow had a conversation with my mother who did not know much about the sport, he told her I should work on breathing with my stomach. To be honest I could never get comfortable with that and it seems unnatural. I still run and would love to master it. I know its sounds easy.

[@yarabaar9258]

Thanks for your tips! I realy like running, and your posts! Buth in 20 min...my astma kicks in then i have like ... Max 10 min of energie left. So then i go back home, So my runs are no longer than 30 min...I run on a road of (harder) sand , that feels better to my knees cause i'am overweight. I start and end every run with a stretch and a few minutes walking. I regonize your tips , buth when i'am running sometimes i forget about some of them cause I'am having no toughts when running... That's one of the things i love about running. Just empty my head end enjoy beautyfull nature!

[@ecedilekyildirim]

Hello. Can you give specific breathing pattern while running? Do you keep it same like 5 steps inhale 5 steps exhale or does it change and how?

[@fkhan98]

Interesting video, thanks Richard! I hadn't thought about diaphragm / shoulder breathing. I often get strains in my trapezius after longer hard runs. Definitely going to try diaphragm breathing next run.

[@Rich_N_Rach]

Perfect stuff thanks. ! best of luck Fahad

[@quinnreilly3063]

Skip to like 3:20 to avoid the intro

[@munkydotorg]

You aren't alone on the stitches. ouch. I haven't gotten any for a long time, but when I was younger, absolutely.

[@dant5690]

Skip to 5:40. Thank me later

[@Rich_N_Rach]

haha thanks

[@bielsans4411]

Very good advices! Thank you!

[@reddog6433]

My breathing tips: 1. Relaxed shoulders but stand tall - expands potential volume of thoracic cavity therefore maximising total lung capacity. 2. Breathing through nose initially 3. Long slow exhale - this maximises venous return to the heart and actually slows down heart rate. Breath in for 2, out for 4... 4. If running a short race (eg. mile or less) then a sequence of ten or so quick deep breaths will actually help through activation of sympathetic nervous system and priming the lungs for maximal threshold effort. 5. Similarly, if you are wanting to increase heart rate during a run then 2 successive quick inhales followed by 1 long exhale can also help

[@chrismc6411]

For me changing from mouth breathing to nose breathing was a game changer, not just for running but for anxiety and relaxation. I can't run any faster nose breathing however my heart rate has reduced and I'm much more relaxed with better running posture, especially in the shoulders.

[@huskiehuskerson5300]

Clearly you don't care for running times. That's fine but nose breathing won't get your time to sub 5 for a mile

[@chrismc6411]

@@huskiehuskerson5300 I agree that nose breathing wont get me a sub 5 minute mile, but neither did mouth breathing. I can however match my nose breathing times with my mouth breathing times (except from sprints) and have a lower heart rate from start to finish. It takes months to adapt though, I recommend KZbin video's by Patrick McKeown on breathing for anyone who's interested.

[@remigal899]

@@huskiehuskerson5300 okay? That’s not a problem at all. 💀

[@mikehunt42069]

Depends on how fast I run. I breathe almost exclusively through my nose, even a short spurt of mouth breathing gets my sides starting to ache. I like breathing in and out for 4 to 3 steps each, depending on the terrain and how tired I am. I keep a steady pace so syncing my breath with steps helps a ton with focused breathing.

[@jfimes7854]

This may sound sound but are you supposed to breathe out through your nose or mouth

[@remigal899]

Same I breathe through my nose exclusively

[@Lje7]

Could you please make a video going over correct running form?

[@Rich_N_Rach]

Its made check latest videos

[@thomaskunz3089]

also might try doing some thoracic cage expansion, i recently have been doing that and i literally feel like im pulling a lot more air in then i was before, definitely help me run better.

[@planck10-43]

For a long time I was breathing wrong and first I thought, maybe I better fix this problem.. and then I thought .. I will Google breathing better while running.

[@aseprusadi6697]

thank you , your breathing tip helps me a loooooot. stay safe, take care broh.... 🙂

[@Rich_N_Rach]

Happy to help

[@nikhilerigila8175]

I used to play football growing up and I had stitches in long games, now moving to running most recently I had a stitch in my first open race, lost a few positions because of that. All part of the learning process

[@Subhankar1912]

Sir ,can you suggest me some workout tips to run 1mile under 4:50 min...my pb is 5:05 min right now.

[@yoodavid6768]

Run faster

[@thisjustanother]

ive found what works best for me is breathing in for 3 steps, and breathing out for 2 steps. this 5 total step breathing helps you land on both feet and ive noticed a big reduced chance of getting stitches

[@Rich_N_Rach]

👌👌

[@gumamell]

Thank you. I appreciate it!.