ActiveRunningNasal breathing helped me run faster – here’s how I did itI managed to run 52 seconds fasterWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveRunningNasal breathing helped me run faster – here’s how I did itI managed to run 52 seconds fasterWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
I managed to run 52 seconds faster
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Bouncing along the cycle path mid-way through my five kilometre run I noticed something astonishing, I hadn’t used my mouth to breathe,once.
‘How can this be?’ I thought. I usually run with my mouth so wide open, gasping for my life – luckily I can’t hear the terrible racket I’m making with my headphones in –that I’ve swallowed a few flies on a couple of occasions. Yet here I was, still alive and running.
More to my surprise, when I looked at myfitness trackerI was only three seconds slower than my previous run, despite having stopped multiple times for cyclists. So, I tried it again the following week – this time I was 52 seconds quicker, my fastest run this year. But how?
The benefits
(Image credit: Getty Images)
(Image credit: Getty Images)
Despite my unintentional efforts to do it myself, nasal breathing seems to be popular at the moment. Why though? Many of us will instinctively breathe through our nose and mouth whilst running. After all, it only makes sense that we want to try and take as deep a breath as possible whilst pushing our bodies. But, according toLewis Paris, Founder ofLewis Paris Fitness, there’s two main reasons for nasal breathing. The first is to improve aerobic capacity.
“Improving the ability to inhale oxygen over a long period of time ensures a more comfortable run,” says Lewis. “The main focus when running long distances (alongside fuelling adequately) is to be able to provide the muscles with enough oxygen to produce energy, reduce fatigue and prolong lactic acid build-up.”
The second reason, he says, is to help control our heart rate. “Controlling your heart rate during your runs will help to manage the energy you burn and reduce the likelihood of burnout,” explains Lewis. “The higher the heart rate the less oxygen you’ll inhale due to the shortness of the breath, compared to deep controlled breathing.”
Need for speed
My speed and quality of running had clearly improved since switching over to nasal breathing, but is this possible? Lewis says it is. “Nasal breathing can not only help you run faster but run for longer. With consistent nasal breathing on your easy runs, your lung capacity will increase and your diaphragm will get stronger which will mean more oxygen intake overall.”
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
How I did it
(Image credit: Getty Images)
(Image credit: Getty Images)
I’d say both my runs were a 70-30 split of nasal breathing to mouthandnasal breathing. However, my first run was significantly easier than my second run, most probably because I was doing it subconsciously, so I wasn’t overthinking it.
I also kept my lips pursed together really tightly, so no air could get in, or escape. I looked stupid, but I found the more I relaxed my mouth the more tempted I was to open it, whereas if I kept it firmly shut I was forced to focus on how I was breathing through my nose. I’d try distracting myself with something on my run whilst doing it, like taking in my surroundings.
I’ve also tried breathing through my nose more daily too. Like with anything that you aren’t good at, you have to practice. I’m aware that, as someone who runs once a week, I can’t rely solely on a single weekly run to improve my nasal breathing and need to make efforts elsewhere.
Here’s a couple of other tips from Lewis to help you with nasal breathing…
Sky Stream gets a great new trick that unlocks long hidden potentialA Sky Stream puck update gives you a host of new channels
A Sky Stream puck update gives you a host of new channels
If you ever needed proof that cassette players are back, this is itWe Are Rewind has made a portable tape deck so retro it should appear from nowhere in a DeLorean
We Are Rewind has made a portable tape deck so retro it should appear from nowhere in a DeLorean
