Breathing Tips For Running And Racing

[@kiktkikt2863]

Did a 5k with my 2 adult kids in May of 2018. Could not have done it without your really good videos. My Doctors have given me the ok to start again after a year and that’s why I am back here . Thanks again to you and your crew 🙏brother

[@cliftonmadden1992]

Breathing is my biggest challenge! These exercises and tips should help. Thanks!

[@ajitthomas1651]

I have been doing 2 counts inhale, 3 count exhale. This way you alternate the footstrike where you inhale. When you speed up the count is 1 inhale , 2 exhale. I use the first pattern on long runs. The second on speed workouts.

[@mmannozzi06]

I find that when breathing is controlled and relaxed then my body follows.

[@TheRunExperience]

We totally agree!

[@celestegoff]

Thanks for the comment about the deviated septum. I'm definitely a mouth breathing runner and have been working on calming my breathing during my runs, especially during my most challenging hill runs. So, thanks for the tips!

[@dankelly7712]

Please check out Patrick McKeown and James Nestor. You need to work toward breathing through your nose! If you have a deviated septum you may need surgery but you may not! Good luck!

[@tmeulman1]

Very useful, as always. My running has improved so much the past few months

[@mobilitytactics9877]

This is awesome brother! I tapped into this style of breathing because of my background in Yoga. I said why not try and bring the same breathe into this? I had crazy side cramps, and wanted to disengage my intercostals... low and behold everything your talking about! So much more efficient, and relaxing on the body. Keep up the great work!

[@rudysoto65]

My running life changed completely when I read “Running on Air”, by Budd Coates. It’s a Runner’s World sponsored book. Every time breathing becomes a problem during a run, I go back to what I learned in this book...mainly exhaling on alternating feet.

[@StealthyGamerGirl2020]

Some really great tips. I'm doing my second 30 minute run tomorrow. So will put these tips to good use. Thank you coach Nate 😊

[@eleanorfrazier8337]

Great video! Have needed help with my breathing. Now I have several new ideas. Off to the track! Thanks!

[@TheRunExperience]

Happy to help!

[@AsToldbyCharlotte]

These videos have helped me so much during quarantine! Thank you for all the useful tips and amazing running content

[@barkingspace]

Thanks so much for this! I have watched 3 of your videos and you have pointed out a number of things that I have been wondering about. Thanks for being so helpful!

[@elizabethaguilar4281]

Thank you so much for your videos! I needed so much help with my breathing I thought I had a medical problem, thank you

[@pajtognetti7531]

How do I keep my core tight while breathing in and out through my stomach/ diaphragm as you’re suggesting? Could you please demonstrate the breathing slowly in more detail? Thank you for your wonderful videos and extremely helpful information I’ve gained through watching them!! ❤️Paj from Italy 🇮🇹

[@natashaoliveira5941]

This guy is a great coach! Thanks for the tips 👍🏾

[@Saiarts_yt]

One snack that helped me on my very first outside run was to eat Japanese Umeboshi plums. Umeboshi plums are rich in vitamin c that it tastes very sour, however you do need to throw out the seeds. I got this tip from a Japanese on-foot taxi services and it saved me a bunch.

[@neeralbeladia5271]

Thanks for the tips. Very helpful!

[@TheRunExperience]

Glad we could help, Neeral!

[@notapro968]

Great video (as usual), and big shout out for doing Two Oceans - also done it - it is scenic but tough. Breathing discipline is the first thing to go when I get tired. Like your drills!

[@animus3328]

You are a good communicator...wish i could be like you...i am 63...

[@ebal08]

Thank you! I will try this next time I go for a run.

[@fobc1278]

LOVE THE BLOOPERS!!!

[@bronwynwalker6246]

when r the bloopers??????????

[@BlueF350]

Your tips are truly amazing. Thank you man

[@seiya0618]

Awesome tips! I'll try this on my next long run

[@wellsparker]

Last nite, I discovered that I am really only using one nostril. Always feels like I can't get enough oxygen with shallow breaths. It seemed like I had no ability to do diaphragm exercises. So, running is super hard. But, today, I discovered something. I started making a strange sound like a person in the final stage of death. It had a creepy sound and feeling but it opened chambers in my chest. There is wheezing but now I can easily access my diaphragm. So good to get oxygen in! Thanks for video.

[@amfraticelli]

You guys are the best! Thanks for the great tips.

[@williegreenway5464]

Great Breathing Tips...it helps and it works...

[@MrStinkyboy81]

Love the outtakes.

[@janinegrech703]

I also wish you could have shown this as an example. I’d like to see where you’re breathing w your cadence in motion. 🤔🙂

[@neeleshkushte6023]

Me too

[@victoriasiberon8620]

SAME!!

[@chandratamane]

Thanks for the breathing while running video ..

[@karin7765]

Iam glad to hear that i do not need to 'just' breath through my nose, only. I have a chronic issue of a slime flow coming out of my nose..I noticed that this made me t to hyperventilating more because of wanting to 'sniffing up' the slime in my nose, frequent. I now try to switch and alter it to 'mouth breathing'/ nose breathing back and forth without getting worried that this is not good..

[@NathalieAbejero]

TRE - Any thoughts on the odd pattern (3 in-breaths, 2 out-breaths - coinciding with footstrike)? This is to alternate feet on the exhales. Some research was interpreted to indicate that your core is weaker on the exhale, so you can minimize injury by alternating which foot you exhale on. Thanks.

[@naqibsarwary1448]

Great channel. Keep up the good work!

[@AG-si2wt]

Thanks Nate!!!! Great breath training... I really need it

[@jacolubbe9364]

Wow man!!! You have been here in SA.... I have done the half 2 oceans Epic race!!! Hope to do the ultra oceans one day Tx Nate! Blind runner SA

[@devanivas5592]

Congrats dude.You can

[@itsoktoeatandrun4068]

Thanks coach nate!

[@warwick269]

I’ve been training with nasal breathing for 2 months now and have decreased my pace by 45 seconds / km. Helps me keep my easy runs easy. I’ve also increased my aerobic base and lowered my heat rate

[@judescott658]

I’m definitely going to try this with my running buddies. Great vid thank you guys

[@cassieamaya9744]

Thank you for this, I'm training for Boot camp, and so far I've been simultaneously running and suffocating, so much so that people hear me coming. 😂

[@sergiothephotographer]

Great video again!! What about belly cramps? I just started running a little more than a year ago so Im learning a lot of new stuff.

[@theodoreortega9776]

Thank you klay Thompson ❤️

[@savilleadams1468]

"belly breathing" always helps when I'm struggling with cramp!

[@corhydron111]

Not sure if this is a good thing but whenever I run I usually instinctively break my breaths up into two steps of about half lung capacity. It goess like: small inhale - small inhale - small exhale - small exhale (HA-HA-hu-hu). This 1) helps me pace the breathing to my cadence, as I can synch-up those little half-breaths with my steps 2) allows me to control how slowly I breathe. Is this actually working or is this placebo and I should stop?

[@jacolubbe9364]

corhydron11I use to train with a champ, she walked and ran long distances and hated to lose. I always saw her in pos. 1 2 or 3. She trained me to breeth just like you explained. I dont see why you should stop. What I learned from my own experience is that I sometimes breethe with obstruction in my mouth. Mostly when I feel tired. Well worth checking out Wim Hof on youtube, Mr Ice Man is my God when it comes to breeving. He said just get the air in!!! Doen't matter which hole, Just get it in!!! Enjoy your run!!!!

[@janinegrech703]

When you say 2 breaths in and two out etc are you saying separate breaths or do you mean for a second count? ( inhaling for a count of two and exhaling for a count of two). I have always struggled w getting my breathing under control esp when exerting more effort. I’m relatively new to the running world and am enjoying it so far. My goals are to build endurance and fluidity with running. The breathing exercises are definitely going to help me. Thank you!! 😊👍🏻👍🏻

[@grahamrichardson362]

Totally love your training! If you are ever doing the Two Oceans marathon again, hit me up and come stay with us!!!

[@matthews2455]

I subscribed because my baseball coach called me slow and made fun of me and I’m only 11 so that was super annoying and I was looking for help and i am just sad that he said that. Thanks for the tips on how im going to get better at running.

[@itslitboi116]

Same just for football

[@mikey_mcc]

I am relatively new to running and was always led to believe that you breathe in your nose and out your mouth. When on a run I would always ensure to do that and it would only start to stray when doing hill work or sprints. Should I try and breathe in and out my nose more? I also haven’t really been tracking my breathing with my foot strikes, just breathing as I feel I need to. I am training for my first half marathon after doing a relay and hoping the half goes well to then move onto a full marathon. Love the channel btw, it has helped a lot!

[@TheRunExperience]

Hey Mikey! Breathing in and out of just your nose can be a great tool to try out for a mile or so in order to actually find that pace that's your "easy" and to help you learn more about your own breathing patterns. It's an exercise we love having our runners try out! When really exerting yourself, though, go with what feels most comfortable and natural to you, which is most likely not going to be in/out through the nose!

[@mikey_mcc]

Yeah, I will defo be trying nose only during my training sessions. I do think I could do better with breathing control and hopefully this will be a technique that can help. Thanks again for the excellent info 👍🏻

[@braddenty503]

Ive been working with something pretty much the same. Breath in super deep and at the end of the exhale slightly contract the abs to get all the air out. Sounds strange but its works for me. Just getting back to training after a couple years off. FYI...dont take that much time off!

[@Mangalmurmu1]

Ur helpful a lot

[@kellycruz1658]

Can you do this video doing the exercises add the explanation with a voice-over?

[@vanessahogan2837]

Yes please! I'm a new runner and I have no clue what he said in this video.

[@atlasmore3635]

I have a question it might have something to do with breathing but I am not sure. I am currently deployed in Guam I have to run early in the morning to avoid the 90 degree bright sun but the humidity in the morning is between 75% and 90% every day. I can't seem to get any distance before I for lack of a better term hit a wall. I run 5 miles at home no problem here I am struggling I hit 3 miles. I tried going slower taking more days between nothing seems to work. Is it just the climate? Is that possible? Thanks for the breathing tips also learning to swim correctly also seriously helped me breath better when I run.

[@TheRunExperience]

How's your nutrition for those morning runs? If you're not eating anything beforehand, your body just may not be handling the run in that intense humidity very well! Also, you may consider bringing water or a sports drink that has some electrolytes in it on your morning run. We often don't think to fuel on shorter runs, but when the elements are working against you and you're sweating a lot, it can be really important and make all the difference! If you type "nutrition" into the search bar on our page you'll find lots of videos from our sports nutritionist, Coach Elizabeth that could give you some pointers as well :)

[@atlasmore3635]

@@TheRunExperience Thanks I will try and better hydrate. I have not been eating because when I first ran here I was getting slightly nauseous but I think I have acclimatized to that part. The same thing happens when I go to Qatar and Afghanistan it just takes my body a while to get used to the environment but I never hit a wall like that before. Thanks for the advice.

[@murshizimahadzir8459]

Great

[@jonathanslaughter1740]

Hi Nate, thank you for covering this subject, and thank you for the breathing exercises. Could you offer any breathing advice or exercises for asthmatics? Growing up with severe asthma I always struggled to run, in fact I thought it was a near impossibility. In my 20’s I joined a local gym and when I tried running on a treadmill I found that with the machine maintaining a consistent pace my breathing would start to adjust to the exercise workload. However, even now after completing 4 half marathons (I’m in training for my 5) my breathing is still my biggest weakness and therefore effects every aspect of my running performance. Any advice would be very gratefully received.

[@TheRunExperience]

Definitely noted for future videos, Jonathan! We will look into this and try to throw into a future video :) Congrats on 4 (soon to be 5) half marathon finishes!

[@jonathanslaughter1740]

Hi Nate, It would be great if your thinking of looking into the area of advice for asthmatics for a future video, I’m sure there a a lot of asthmatics out there looking for advice, and even more runners that would like to be able to share running advice with those that would like to take up running. Maybe sharing some of my experiences of running with severe asthma might be a useful starting off point for your research? Obviously the level with which asthma effects one person is not the same as another. Medically speaking I have severe asthma, I have a 42% lung capacity of someone my height and weight who isn’t asthmatic. The trouble is 42% is measured whilst resting, as soon as I start to exercise my breathing issues are exasperated and my lung capacity diminishes to around half of the resting rate, therefore I’m trying to breathe with around 20% of the lung capacity of a person without asthma. However, the good news is that my breathing always feels at its best when I have been running regularly. I guess the diaphragm is a muscle that needs to be trained just as much as leg muscles. Every time I go out for a run the first 25 - 30 mins are a battle, but somewhere around the 30 minute mark my breathing settles down and then I can start to enjoy the run. This is always the point that I try to convey to anyone that tells me they are wanting to start running but have asthma, or anyone that believes they can’t run because of their asthma. “Your breathing will adjust to the workload, you just have to persevere through the first 30 mins of a run.” Running on a treadmill is a great way of maintaining a pace that my breathing will adjust to, and therefore settle down quicker than when I run outside, and enables me to ultimately run a faster pace than I can maintain outdoors. I hope this is useful and I eagerly await asthma advice and training episodes.

[@kevindecoteau3186]

Try the Wim Hoff method

[@rainynight02]

I walked a mile doing the breath step thing. (I was counting ever left foot as one step) Just over half way my diaphragm, or what I'm assuming is my diaphragm was sore! Though I was only able to push up to 5 steps at more and went from 1-5-1 over and over through the whole thing. I hope I did it right.

[@chrisj8844]

Hi Nat, Great tips! After some advice, been running for approximately 5 months inc a couple of injuries after a long long break. I’m now 43yrs and training 4/5 days per week. I’ve been doing the Saturday morning 5k Parkruns/race on a hilly woodland course and improved from 23mins to 21mins. I Start wearing a gps/heart rate watch.....I was shocked to see that for 18mins my heart beats per minute was 180!!! But the last mile was my fastest. Is that not my max and is that safe? My VO2 is 51. Maybe Heart Rate when running, idea for another video. Thanks Chris

[@TheRunExperience]

Noted for future videos! Good questions. Good call paying attention to that HR.

[@sukhrajssehgal7210]

It's amusing to now notice one of the 'Ever Given' ship passing in the background of this 2018 video :p

[@SailOnSG]

Have you hears of Budd Coates (Running on Air)? He recommends an odd number of in/exhales.

[@KarenCooley]

Just found you this morning. I clicked on your Training Plan link and it takes me to an image. From there, I was able to go to your homepage, but when I clicked Training Plans there, it again took me to the same image - nothing else on the page. Just wanted to let you know!

[@TheRunExperience]

Thanks for that. Will look into it

[@MrRunner42]

I think the focus should be on exhalation. I use a 3:2 exhalation to inhalation count during cruising. 2:1 during more strenuous efforts. This way your inhalation’s occur on both sides, left and right.

[@mohamedbarry6627]

Could you try those methods to jump roping?

[@agentdunham3138]

I have exercise-induced asthma so breathing during running is important to me.

[@MrCraignow]

Discuss breath out nose or mouth please

[@vroldd]

Would it be more efficient If one could breath through their nose at a high HR say 175 to 180bpm (using nose dialaters) for a 10k race. As apposed to mouth breathing?

[@Zeadwing2pointoh]

Helpful vid! :)

[@tedereTSSK]

Good. Lemme start breathing.

[@mbengaful]

I never knew how awful i was at breathing untl i started swimming.

[@codependent864]

I sometimes when training, prefer not to breath to deeply because the air is so frigid cold. Afterwards I go to the car and inside it's like a sauna and it feels really good.

[@suchasreallife]

I wish I knew more then just one in one out breathing before today lol uhh would’ve helped so much

[@itsjavaman]

I always heard that, like you said, if you breathe through your nose, you'll get a deeper breath so I try to combine a nasal breath with a mouth breath. Listening to your insights of CO2 balance, I wonder if this is not the best thing to do. What are your thoughts?

[@claudiajimenez3997]

Please examples. You said about breath in and out for 5 mins but is not really clear the technique.

[@brianfield946]

Hi I find it difficult to concentrate on my breathing when running.I tend to think about it when i start and within a short while i forget and revert back to my short shallow breathing. Any tips would be greatly appreciated 🙏👍

[@RobertScovill]

Glad to see Graeme mention this in his comment below. I was also a bit confused by the first segment -- would have loved to actually have a visual demonstration. Hopefully Coach Nate can address it here in the response area. Great tips from him and this channel IMO -- but just got a little confusing on the first segment. Let us know NATE!

[@bronwynwalker6246]

love ur channel

[@mbengaful]

For me at least 4 steps for each breathing cycles equate roughly a tempo workout. When i'm forced to 3 steps per cycle and i know i entered anaerobic zone.

[@dankelly7712]

You really should work toward breathing through the nose 100% of the time. If you feel out of breath and a need for air, to open your mouth, back off in the activity, to allow for nasal breathing. This is a long term process. Your nose and nasal cavities are evolutionarily designed for breathing. If you have a deviated septum there are things to do to deal with that. Check out Patrick McKeown’s Oxygen Advantage book and he’s on KZbin! Check out James Nestors book “Breath”. Good luck!

[@mbengaful]

The Best and easiest way to improve breathing is swimming.

[@mbengaful]

Indeed.

[@anilbamane8183]

I experienced that when I ran with open mouth I observed that I cant abled to run nicely

[@nathanjames1950]

I experience asthma only when running. At about a half mile to mile, a wheeze like a harmonica will begin and I've never been successful at running distance, even when in college. I never have asthma any other time. It is mild enough that I can continue job / walk / jog / walk, but I always need the walk to recover. I just did my first 5k and it was hard, but achieved my personal bests. Do I just train through it or any suggestions?

[@bendigeidfranemmanueljones5694]

Trigger it before in warm up. Usually that's it.

[@hunterwilliams279]

Links for running beginners

[@TheRunExperience]

Search "beginner" on our channel and you'll find tons of videos going over form, running, strength training, and more!

[@RogerEngland]

I suppose you meant 2 Steps in and 2 Steps out, rather than 2 Breathes in and 2 Breathes out? Additionally, how are you breathing when preforming your burpees?

[@ryanzagi9999]

hey ... do u know how to get rid side stiches while run ?

[@rainbowsludge660]

Sometimes it can be caused by an increase in pace so you could slow down and see if it goes. Otherwise try adding pressure with you fingers to the stitch for about 5 secs. Additionally you can try to briefly re-arrange your breathing cycle, by inhaling extra deep and exhaling extra deep a few times.

[@akf2000]

I make sure not to eat 3 hours before running, never get stitches since then.

[@northernninjarunner5506]

Drink at least half a pint of water before you go running. Also try to breath in on the left foot. This gives more space and support for you’re liver and kidneys no more stitches

[@bronwynwalker6246]

@@northernninjarunner5506 never drink water before running if that helps

[@northernninjarunner5506]

Bronwyn Walker Drinking water helps to stop the stitches

[@AndrewKnudson1989]

What happens if you can take 2 breaths in but takes 4 breaths out to expell it. I have the reverse of asthma or something. Takes twice as long to exhale than to inhale.

[@rodpalmer5275]

Did u beat the lady that made the comment? Loving your channel

[@jasonaponte460]

What about belly cramps?

[@misha8019]

Do you guys do personal training?

[@bronwynwalker6246]

no they dont

[@panchtherealist]

When I start my runs I immediately feel out of breath and I'm not sure how to stop that. I'm a in the nose out of the mouth breather as well

[@TheRunExperience]

Slow the pace! This usually helps til you can get it under control.

[@eleanorfrazier8337]

Try a longer warmup period.

[@lucaraimondo5967]

Hi, sorry for my dumb question I guess I'm a bit thick but I don't understand how you are supposed to breathe. What do you mean 2 in 2 out 3 in 3 out etc.. with the cadence??? If you have a 170 of cadence are you supposed to inhale and exhale every 2 steps? Isn't it too fast?

[@bronwynwalker6246]

don't fell like ur dumb

[@vanessahogan2837]

I dont understand either

[@jaimeek1219]

Do you do heart rate training?

[@TheRunExperience]

HR is important! We will keep this topic in mind for future videos.

[@vasilislagadas3289]

The Run Experience i know I'm a bit late but I have a problem.I'm 15 years old and my heart rate goes to 207 every time I try to run a sub 26 min 5km.My average heart rate in this kind of training is 203. Even if I go with 6:30 pace my heart rate still isn't lower than 170... Can you please help me I neither wanna stop running nor die from a heart attack at 15

[@rajithaperera7045]

Does heart rate depend on breathing?

[@TheRunExperience]

They are definitely related. We will keep this topic in mind for future videos!

[@bronwynwalker6246]

does eny 1 watch slogo

[@mr.izinyoka]

Cape Town

[@graemecharters8175]

I think Nate got a bit confused between steps and breaths in the first part - presumably it's two steps (and ladder up to ten) between breaths rather than two breaths between steps!

[@99thforager]

I agree, confusing. Steps per breath, breaths per step. Breathing to cadence...

[@lindatalla2945]

I'm sorry. I'm lost. Would you please explain.

[@gerrylynch7914]

Lesson I got was to breath in over 2 steps out for 2 steps Increasing to 10 each in order to slow breathing down

[@Gitane1974]

He didn't define his terms well: Cadence are we counting each foot or only one foot? Breaths - In and out is a breath? A physical example would have been helpful. I know I can't breath in and out 10 times between each foot landings. So, did he mean breath in and out once over 10 steps - i.e.one in/out breath for every 10th foot strike?

[@tigerwoodl4255]

@@Gitane1974 breath in for 10 steps , breath out for 10 steps

[@victoriasiberon8620]

Im so confused

[@tolufey5813]

Is that a green screen

[@TheRunExperience]

nope!

[@bobclark58]

70 breaths per minute for 1 hour oxygenate 78 years old I know what I'm speaking about

[@jyst83]

how the hell can you hold your breath for 10 burpees???!!! OR do you mean 1 breath per burpee???

[@TheRunExperience]

One per burpee :) thanks for catching.

[@jyst83]

cool thanks for clarification guys, really enjoying the channel !!

[@malnutritionboy]

J T i held my breath for 10 burpees not that hard

[@ronnieong3389]

Klay Thompson?

[@hester9311]

I'm a proud mouth breather! Who's with me?

[@aryansharma643]

All runners have breathing ( but they know how to control ) it's mean that your is very weak ,