Proper Breathing While Running | How To

Learn how to run at your best with the most efficient breathing techniques. In this video, Coach Joe LoCascio will show you the biomechanics of breathing and how your brain plays a pivotal role in your overall performance.
Website: www.roadrunnersports.com/
Facebook: / roadrunnersports
Instagram: / rrsports

[@bljjdiahshanksxoajwb1956]

*instructions were unclear: ended up not breathing*

[@SafirePlease]

anne l my bed is now infested with toasters please advise

[@bljjdiahshanksxoajwb1956]

divas&dragons *try unplugging the bed, might help*

[@KaushalGrover]

Lol

[@abhishekanand2037]

Are you alive now

[@TheActualCaveman]

Thats good. holding your breath means your lungs are always full of air which is what you want.

[@andywong2]

Next: How to run while breathing

[@roadrunnersports]

If that's what the people want.... we're bringing it!

[@CooperLie02]

@@roadrunnersports i always have a pain in my back and arms when running for a few hundred meters, you have a recommendation for what to do with my form or what to not do?

[@roadrunnersports]

@@CooperLie02 Can you tell us a little about your current running form?

[@CooperLie02]

@@roadrunnersports i asume just a normal form (running at the middle of my feet, upright with shoulders back a bit/chest out a bit) but i feel te pain between my shoulder blades but i work out 6x a week but when it comes to running i feel like glass

[@CooperLie02]

@Juicy Alex yeah maybe that could be it, so just keep it straight?

[@mesutramsey3620]

the problem is when i actually think abt how i should breathe, i get out of breath very quickly.

[@team3gaming749]

Mesut Ramsey Same. Have u found a solution to this?

[@2BuckLives]

Team3Gaming keep running

[@Emilio209G]

Mesut Ramsey me too when someone gets very close to me with my hard breathing I feel embarrassed and try to to think how to breathe only making me get more tired

[@xxxzzzxxx227]

@@Emilio209G you think too much.. haha Maybe because you are perfectionist and afraid of critisizm.. that normal..

[@marianagoulart196]

Do some breathing exercises every day some time before or after running. Long inhalation and long exhalations. You'll learn to control the rhythm of your breathing better and that might stop happening. At least that works a lot for me. (It also helps with anxiety)

[@dsl520t]

Thank you De Gea

[@amirizzat9067]

was thinking the same thing

[@yeimiflores5225]

dsl520t hala Madrid

[@SpartanBunzer]

dsl520t I was thinking the same thing

[@Metalfan1600]

😂😂

[@yahir2435]

I was thinking jordan henderson lol

[@vampette4lyfe504]

This actually helped for my 800m run!! Thanks so much!!! I got 1st!!!!🏅🏅🏅🏅

[@yourkimbap1739]

Navaneeta Kumar CONGRATSS! i have mine on this monday😭😭

[@ferrex917]

M=Meters

[@SarumanDeWhite]

Showing off on an 800m run lol ok congrats hahaha

[@flwralouka2168]

Navaneeta Kumar omggg kidding me?? i want to run about 4 klm!! after i saw your comm im wondering if this is possible enough!!!!

[@bobz1295]

This actually worked best vid ever

[@tox1cpow4r42]

Straight to the point, I like it. ;)

[@zacharytaylor9508]

Wilson B some KZbinrs would say it in about 10 minutes though

[@sondjysondjy1611]

@Wilson Noah but like he gave a lot of context WHY you should do it like that

[@sondjysondjy1611]

@@zacharytaylor9508 true

[@farouk1997]

Gay to the point

[@manurajsinghchauhan8803]

That's what she said...

[@jninja5758]

I became painfully aware of my tongue in this video

[@serious9783]

Search up "Mewing"

[@celaine_]

Haha

[@lordvader6542]

Same

[@jaspreetsingh8434]

Any updates?

[@JamesDunne]

If you're struggling to get into a comfortable breathing rhythm while running, the first thing to change is your pace. Slow down! At an easier pace, you'll be able to practice the breathing mechanics in this video, then as you get more comfortable with the breathing techniques, you'll be able to increase the pace and run faster :)

[@babita7822]

Well which is most appropriate way to breathe then ?? breathing completely through nose or inhale through nose and exhale through mouth or vice a versa ?? PSL TELL

[@legoatjames5723]

@@babita7822 Mouth breathing isn't recommended because it could deform your face, decline your airways, give you tired eyes, and much more. I don't know much about mouth breathing in running though, but my doctor suggests I breathe in and out with my mouth

[@thinkbeforeyousleepfan3582]

The James Dunne I think this needed to be said

[@wra7h]

does the 'back' of the tongue really need to touch the 'top' of the mouth? i can only get the tip and middle of my tongue to touch

[@christinme6695]

Thank you!

[@donquixoterosinante7899]

how the hell this guy packed so many useful information in only 2 minutes length video.. that was amazing

[@waitiwaita6993]

Totally agree

[@bspoopyhead5453]

Agreed

[@devarmont87]

Disagree. Info was wrong

[@nirock2550]

@@devarmont87 Explain

[@LeSpongedeStardust]

@@nirock2550 Their source: they made it the fuck up.

[@draganjonceski2639]

Mewing even while running 🏆

[@dragoni_penguin]

gotta have that crisp jawline

[@montgom71]

“Bro how are you running so fast?” Me:🤫🧏‍♂️

[@user-kp3xo8wj6y]

so we just gotta start mewing

[@6qzx990]

Two in one

[@RyomenRishabxgarou]

Yes sirrr

[@tree8821]

1:20 For those in a hurry

[@spoonman5051]

LMAO....We didn't evolved properly😂😂

[@JVJath]

What is the tongue thing

[@dhruvaggarwal2005]

Coach Joe is

[@ellachan7713]

Oof

[@sndsh1061]

LEGENDARYYYYY

[@filipgatev7661]

1990: In 2019 there will be flying cars 2019: How to breathe

[@LifelessRyan]

Filip Gatev did anyone in 1990 genuinely believe that in 29 years, flying cars would be the norm?

[@dipeshgrg7685]

while running

[@ENTJ616]

hahahahah

[@yoursmashbrother]

He is teaching us how to use hamon

[@Sunny-ie9kf]

2021

[@chestersantidiaz7450]

Well...I can't believe I've been doing this instinctively. I recently got into calisthenics and I decided to add running to my weeklies. On my first run, I was able to scale roughly 2 km and this was the breathing method I've been unknowingly doing. Glad to know I was doing it right.

[@flyer_452official9]

2 kilometers....

[@gr.4380]

@@flyer_452official9 more than 1 football field

[@AnthonyStJames-yn8nr]

I didn't know that tongue placement trick, Imma try it. Thanks for the idea! In my experience, I do nose in and out breathing when in a cruising pace, a nose-in mouth-out breathing when accelerating or climbing uphill and full-on all mouth breathing when sprinting for dear life. I've also found out that "giving birth" breathing pattern of two short nasal inhales and a medium mouth exhale is great for sustained high pace runs. not sure if it will work with others but it does for me.

[@fiachrasayshi]

Look up ‘mewing’ changed my life. Cleared my sinuses

[@roymuzuwa7108]

@@fiachrasayshi mewing is basically what the video explains, tongue resting on top of mouth

[@Tenchi707]

Bro that's natural human tongue position

[@warhammernerd8032]

Still feel like I wanna die

[@roadrunnersports]

Remember to exhale! :)

[@spanishsparkles9973]

Warhammer Nerd I’m a fatty

[@thealaskanseparatist6786]

@@spanishsparkles9973 me to

[@rigira]

Road Runner Sports “rEmEmbEr tO exHale”

[@Bob-fj7lr]

Could be your running form, KZbin good running form, you wanna keep good posture, arms pretty close to your side but not too close or too far out, keep your head back to not put too much weight on your upper back, and keep your chest up, land on the balls of your feet, and be sure to kind of lean forward and every step your take kind of fall into the next step, using gravity to help you keep momentum

[@1klikes320]

Finally someone teached me how to breathe!

[@duncanbarnard4678]

Yea ,ive been holding my breath since I was born😂

[@nehabasil6945]

Maybe someone will teach you grammar next!

[@vinetail5735]

@@nehabasil6945 that was a solid burn

[@aryangupta4372]

@@nehabasil6945 bruh🤣🤣🤣🤣

[@slyfer5321]

*taught

[@gabrielm102]

Best lesson ever.

[@marleymarlen9841]

Alternate title: how to mew while running!

[@violetgray2663]

this man is a saint. he got straight to point, and his tips are not bullshit, they actually worked for me in gym class.

[@anorganism8913]

This video is so informative. It's very specific and my biology teacher/coach taught me this and I practiced it and I still do that do this day. Just saying it's important and very helpful.

[@demonetization6596]

I ran my 2.4 km(1.49 miles) by breathing out on a step and in on one step ,it helps because when the feet hits the ground ,it shakes the body and helps me breath out and breath in,when I start to get tired I check my form and keep my head and back straight ,watch my pace and shake my head to keep from stopping ,I also clench my fist when I feel tired and look up when I feel tired ,at the end of the run I keep jogging because you don't know how that actually helps ,I saw the difference,when I stopped and immediately sat down ,I start to get headaches and pain in the abs and stitches(I don't know if I spelt it correctly),I also experienced collapsing when I stopped because the sudden stop makes me sweat a lot ,for me when I stop I jog until I reach the lint where my throat starts to feel normal and my muscles start to relax ,then I move to a walking pace when my breathing starts to slow down and my heart doesn't pump as hard ,then I only seat down after a few sips of water ,if you think 2.4 km(1.49 miles)is a lot ,I'm a 14 years old boy who ran that in 8min 27 seconds ,so yeah this breathing technique also helps ,but my advice is just please don't seat down ,it just hurts a lot more later

[@LayZ84]

I just started cross country and my legs cramp a lot please help

[@TangySigh]

Thx for this, actually helps

[@Iloverugby396]

@@LayZ84you need to cool down properly

[@stasthegoat]

bro said "just mew"

[@ali-wn1fn]

In cross country practice, we do at least 4-5 miles and then our homework is either doing a 6 mile bike ride, 2-4 mile run, or 1/4 of swimming laps in the pool everyday. Thank you for the tips.

[@danishmohammad1022]

can u explain how to avoid dryness in mouth. Because i feel very uncomfortable due to that.

[@813convict]

Danish Mohammad Drink shit loads of water

[@MegaAbcdef55]

Chewing gum while running helps me and staying hydrated

[@brandonstadlerarmt2643]

you need to be drinking water days before running. 14 cups of water a day 16 is a gallon so shoot for that.

[@emt3339]

Ana Santana chewing gum makes you more thirsty and hungry

[@ReklessFFA]

Emily W chewing gum on long distance has helped me a lot tbh never has once made me thirsty or hungry

[@kobalt77]

This is brilliant, the different types of breathing part was hilarious. Great info as well, thank you Joe !

[@doge3024]

so basically i should just mew while running?

[@LucidSoundz]

lol imagine watching video on how to breathe. And yet here I am!

[@ksrr23]

How can i get better at composing melodies from scratch

[@joshuagilbert7087]

shut it

[@LibertyBella21]

I love your dog

[@filipe_paixao]

to bad he is a hamon user

[@DrSway7]

António Paixão is that a jojo reference?

[@yoursmashbrother]

YES! YES! YES!

[@yoursmashbrother]

We are learning how to use hamon

[@dcoughla681]

Superb video. Thanks! Breathing correctly makes a huge difference to your running or any sport.

[@PRDGL_WindyBW]

Can't talk, I'm mewing and running at the same time 🗿

[@jeashillelal7805]

Would highly recommend this video, actually tried this method out for a little over 6 months now and this led a to drastic change in my breathing when running.

[@user-qg4fk9yb1h]

So I'm a bit confuse. Am I just going to keep changing the way I breath when running (meaning this will be the proper way to do it) or this is just an excercise to get better at breathing?

[@Mel1211]

​@@user-qg4fk9yb1hdo you know ?

[@angel_animefriends7320]

I know I’ve heard nose-mouth and mouth-mouth, but I’ve been learning how to breathe only through nose-nose. There’s reasons why a lot of runners have bad dental hygiene and one of the reasons is because majority breathe through mouth. While I know you’re going to have a runny nose when you begin breathing nose-nose, it’s honestly very effective in my experience. I haven’t experienced any stitches or stomach pain for a while. My breathing is less exhausted and it’s mostly just leg exhaustion now. In case anyone wants to know, I run with 3:3 breathing

[@HoshinaStarnova]

So we have to mew while running

[@Idris-tf1nx]

bro was looksmaxxing 7 years ago

[@shoebalam3201]

I started running from 1 week and the surprise is that youTube recommend this video now... After 4 years of uploading 😁🔥🔥🔥

[@wommytiseau3974]

Nose in mouth out is the worst. Seriously feels like my lungs are tearing apart.

[@evanwatling3897]

Andy Dwyer Try losing some weight then andy

[@francesco1998]

Andy Dwyer Do mouth in nose out, this is because the mouth in puts air into your lungs the fastest, kind of like how when people want to beef up their engines they’ll put a bigger intake on their car. Then, breath out through the nose, cars also need to eject the air, they do so with their exhaust manifold and tailpipes, humans can’t just keep farting out their ass like cars can so they won’t have as efficient breathing, but you can push that out through your nose, not your mouth, and here’s why; in & out through your mouth would cause the mouth to do dry, which gives the feeling of being dehydrated, which makes you tired, nose in nose out doesn’t give you enough oxygen, nose in mouth out, is not only slowly putting in oxygen, it’s releasing the oxygen much faster, so you’re not getting enough to begin with, and you’re releasing any small amount of oxygen that you have too quickly for your lungs to get good use out of them. Hence why they feel like they’re tearing apart. So, the proper breathing technique would be mouth in, nose out, because you’re getting air in much quicker and more air in because your mouth is bigger than your nose. And then nose out because the air stays in your lungs longer allowing the lungs to harvest the oxygen for slightly longer periods of time giving you that extra boost you need.

[@krisramos407]

Francesco wouldn’t this make your throat dry

[@hirengurjar2897]

@@francesco1998 man don't put wrong idea's in someone's brain When u take air through nose it contains oxygen which our body (lungs) use and release co2 so there is no oxygen left only co2 so you need to take rid of it as fast as possible by throughing it out through mouth and again slowly take air (oxygen) through nose and it is not comfortable in starting becoz its new for lungs and u had not enough practice so it takes a while to adopt

[@MyPlaylistWillSaveAmerica]

hiren gurjar after like 10 seconds, I exhale most of the old oxygen in my lungs, quickly fill them back up again, and resume mouth in nose out breathing.

[@1naqoyqatsi1]

Thank you. Really enjoyed the video, very easy to understand. Looking forward to getting out ASAP

[@coggzi5865]

Could you do a video on blinking? I always mess it up.

[@roadrunnersports]

How about a short blog post? Step 1: think of yourself as your longest eyelash on the top eyelid Step 2: also think of yourself as your shortest eyelash on the bottom eyelid Step 3: don't move for 37.8 seconds Step 3: Give up and you start blinking idk, dan that's all we got.

[@jusidit]

He did, you missed it.

[@nanotechno8076]

Perfect! I will be putting this lesson to good use. Thank you 😊

[@abdeddiamzergoun915]

and ty now im 12 yours helped me do alot of miles in gym at school and people thinks that im weak because i got astma now i maked them pay back with your video tysm for making this video this deserved 20000000000000b subs ngl

[@prodigyy505]

My owner used to run without breathing, I miss him .

[@Tupper82]

This was exactly what I needed to know. Much appreciated Joe.

[@roadrunnersports]

EXCELLENT! Thanks for the feedback and we'll be sure to give Coach Joe a "High Five" for you! :)

[@oc9946]

Of all the videos, this one really helped. Thank you!

[@vikalpgurung5351]

Omg I found it a video that actually is clear and make u understand how to do it

[@abdalla1096]

I Used This Technique... Got 41 Before In The Pacer. After I Learned This Breathing Technique I Got 79 Thanks So Much!!

[@justme-yo6ng]

mewing reference?

[@bravuh18k18]

man this channel is goated. thank you for this. it helps when doing construction

[@peanutthebutter]

Thanks! After watching your teachable video I began to breath. Wish me luck with this! This helped me with my living

[@maxconnervr]

I need this. Athletics is hard man. Gotta run 2 miles every morning on a sprained ankle with no breaks right after years of close to no running experience.

[@chriscrossomg]

bro knew about mewing for years

[@npc2861]

it was invented in the 70s

[@89tilinfinity29]

I never knew the proper way to breath while running, but I naturally started doing the righ way. Nose alone is too hard (plus snot comes out of your nose more often) and mouth you're letting way too much air out. One thing I learned from my years of running is that, if you can calm your breathing, you can keep going for a lot longer. Good to know I been doing it the right way lol.

[@solankikartik3283]

After your suggestions today is first day to follow...it's very useful and magical tips Thank you 🙏

[@merpythings572]

I've been doing it right my entire life without even knowing it

[@sauravdas6136]

Exactly my thoughts 😁

[@eddiesmit4830]

Why is it so hard for me to breath through my nose. I find it easier through my mouth is it the reason I get tired so quick?

[@Kenny2100vn]

@@eddiesmit4830 Yes. Watch Patick Mckeown's Ted Talk. And for further informatiom red his book Oxygen advantage.

[@raoreok3032]

the fact that i learned about to breath this way because of my gym teacher yelling at me while playing basketball, "you there! breath through your nose instead of mouth you idiot!"

[@nottsukki4286]

wonwoo’s eggeu tart HAHA 😂😂

[@ellllllo77]

When I was competitively running one of the best things I ever did was studying horses breathing techniques while they run

[@paulsolon6229]

Hi, I cycled some up hill at same pace as jockeys training the trot horses. What did you learn from your horse observation pls I learned that those horses breathe v loud

[@neerajattri9232]

Hey Joe, nice video and i really appreciate your content. I found here only what i was looking for.

[@adiverma4712]

Wow, I was doing it intuitively !! Now I know it actually works 👍🏼 thanks

[@eugeniamikulan3328]

what a nice guy

[@mishupatel5262]

yeah

[@RekonzChannel]

Simp

[@AzuliManni]

Couldn't help but literally feeling my tongue as explained it's natural resting position. Kinda like if he were to say: "you're watchig this video with shoes off".

[@lastseen6442]

Yupppp

[@kelvinroberts6792]

Thx for explaining. Finally someone made this whole breathing while running make sense to me.

[@roadrunnersports]

You got it! :)

[@hypherdogbodysculptingfitn9171]

Thanks... I've been doing so for long as I know. Sure feel proud 😎

[@ajankc8061]

wow soo helpful for me I can run 2mile in 14min now due to your help

[@Jason.Skidmore]

so will i literally just be mewing the whole run lmao?

[@f4ctra395]

Hello this helped me so much because you helped me run 5k without getting tired so keep up the good vids

[@dandychiggins7240]

Thanks, coach Joe!

[@Ouija_Dude]

Thanks man!! I'm trying to get my 2 mile run time down so I can score higher on my next PT test, and my biggest issue while running has always been my breathing. Feeling like my lungs are about to burst lmfao imma start trying this technique out and I'll let you know if it helps!

[@Mecha_Subh]

Wr r waiting for ur feedback

[@Looonie]

Same, I ship in a month and running is the one thing I'm not the best at.

[@beez6964]

@@Looonie dude same my cardio is terrible

[@ReubenDomingo1]

Bruh, I’m shipping in two days. lol

[@Ouija_Dude]

@@ReubenDomingo1 good luck. I'm already finished with my contract now, smoking weed in cali. Fuck that shit 😂😂😂

[@Carthedragonslayer]

You helped me out so much I came second in my 800m race

[@J23_]

Nice!

[@nezuko9440]

Thanks, this helped me win my 100metre sprint for school I came top 5!!!

[@jasonfoster6075]

Ran for 10 years and never really knew proper technique. I will try it!

[@aprilsegril]

Thanks to this video I ran my first 5K today! Thank you for the advice ☺️

[@anneoctober7]

I never thought I'd end up watching a tutorial on how to breathe

[@Mbonzo44]

Thanks! I'm going to try it in my next 0.8 of a mile, trying to get back in really good shape, hope this helps!

[@sgtbeatsfj_10]

Now this is the best youtube channel that is straight to the point . And no b******t

[@qntainmnt]

for anyone wondering about 1:29 what he meant to say was *Progress* to nose in mouth out breathing" the word "Regress" means to return to a former less developed state. hope this helps.

[@cyborgnator]

I think our bodies adapt while doing the same routine sport , I can do 50 minutes of jumping rope which is harder than running and my breathing is much better and getting adapt .

[@lucaspont6659]

Much appreciated video. Thanks

[@firsttry5821]

Nice tip, I will try this, thank you!

[@w4tch0ut-85]

I’ve been doing this my whole life without even knowing it.

[@youdeservetobehappynow7584]

I will remember this! Tomorrow we will have a marathon:)

[@roadrunnersports]

Awesome! Let us know how the race goes! We look forward to hearing your feedback!

[@youdeservetobehappynow7584]

Road Runner Sports thank you! It was a really good help. Although we didn't came first, it was a fun experience I mean everything is running and my partner and I were laughing. It was fun and the advices help me as well to keep my breathing good. I didn't attack an asthma during that marathon so thank you!!!

[@youdeservetobehappynow7584]

Wilson B Good luck!!! Have fun!!

[@CrewElite]

Theresa Hope how was it and long long

[@rover715]

@@roadrunnersportsDo we need to rest our tongue in same position for nose out alone or both during in and out ?

[@gautamnagvekar9934]

Exceedingly excellent explanation Thank you very much

[@SpacemanRick]

Thank you so much for that. My running will be alot more interesting now.

[@roadrunnersports]

Anytime! Let us know how the new technique works for you!

[@ronsouther]

Also get the BreatheEasy Lung Exerciser to quickly tone breathing muscles and open airways. The inhalation exercise is very meditative.

[@w_4ca]

I found that when I focused on my breathing, I didn’t pay much attention to how tired I felt.

[@brandypollard6045]

It is a very good video simple fun to watch learnd what to do

[@amuggosgamng1036]

is that mewing?

[@Shiruku-dt3dp]

0:19- 0:21 too funny lmbo

[@046palakrawat3]

Exactly what I wanted to know... Thanks 👍🏻

[@isi__official955]

Thank you this helped me for my 3 mile run

[@eatingisgr8134]

"May no be breathing much at all.... UGH" 😂😂

[@dorotheekarekezi]

20seconds and i'm already dead laughing :D

[@iammystery4835]

Thanks for the tip coach joe

[@noblepolygon8694]

Great video & straight to the point

[@WorkSmartNotHard]

Instructions unclear, nose now stuck in fridge

[@Hero.S]

millions of years ago when humans are still in water: In the future we will be able to breathe! September 19, 2016: How to breathe

[@soggypancake8]

Thanks I'm training for track and this helps

[@azadbhardwaj2250]

To the point. No nonsense!

[@smegmamale8864]

Wish me luck got a cross country tournament tommorow

[@viktorthevictor6240]

How'd it go?

[@MultiMagicGamers]

@@viktorthevictor6240 one of the wonders of the universe

[@dairypig]

I just want to be able to pass P.E.

[@HYDRAedits195]

U saved my life i really needed this

[@matthewcox707]

Solid video. 10/10 thanks for the help!

[@rojeezvibes7941]

any way i will try this let you know

[@ChadA23]

Philip Roji What is your conclusion?