If you recently started running, you’ve probably been inundated with advice on what to wear and how to run. As you’ll have quickly learned, running isn't always a walk in the park (literally), especially when it comes to controlling your breath.
It’s frustrating to find yourself gasping for air at the start of your session, but there are some things you can do to make it feel easier. Katelyn Tocci, ultramarathon coach and managing editor for Marathon Handbook, says these practical tips can help.
1. Take walking breaks
Walking breaks can help you get your breath back. Tocci recommends beginners following a run-walk-run program. "You’ll get out of breath during the run segment, but you’ll have the recovery walk to catch up," she explains. And committing to a program like this will help you build your aerobic base, improving your ability to run for longer.
You can adapt the walking pace to suit your fitness level. Complete beginners can go slowly but you can maintain a brisk power walk if you feel comfortable doing so. Just make sure your breathing and heart rate lower back down during this recovery segment.
2. Try deep breathing
Instead of resorting to quick, shallow breaths when feeling out of breath, focus on taking long, deep breaths from your diaphragm. Tocci suggests visualizing the oxygen flowing into your body with each inhalation. Maintaining this deep breathing pattern will increase your oxygen intake and stamina.
3. Improve your posture
Posture plays a big role in how well you take in oxygen, according to Tocci. "If you hunch over and slouch, you're going to compress your lungs and your diaphragm, so you can't get those nice, full, expansive breaths," she explains. Instead, she recommends keeping your shoulders back and your chest proud.
Want more running tips? Have a read through our guide on how to perfect your running form, or try doing these exercises for runners, which could make your sprints feel easier.
