THE CORRECT RUNNING POSTURE
Your upper body should be “straight” and your abdominals and hips should be tight. Your eyes should look straight ahead. Your arms provide power and rhythm during your run, so make sure they swing close to your body at an angle of almost 90 degrees. Your shoulders should be low and relaxed. And make sure you are always running tall. Double check your body position during easy runs as your body is loosened up while easy running.
TO DO LIST WHEN YOU GO OUT OF BREATH WHILE FAST RUNNING
Beginner runners often experience shortness of breath when they start out. This can be caused by shallow breathing that doesn’t fit with the running rhythm. Usually the volume of the exhaled air does not equal the amount inhaled; the runner quickly becomes short of breath.
What can help:
• Pay attention to how much you exhale while you’re running. Inhaling will then happen automatically.
• When you start, it’s helpful to count your steps when you breathe. Breathe in for two steps and out for two steps. This way the inhaled and exhaled volume stays the same. After a while, this unfamiliar rhythm becomes natural and you won’t have to consciously regulate it. For more information on how to breathe correctly while running, check out the answers below.
BREATHING STYLE DURING RUNS
While running you should use deep belly breathing as it’s better for efficient and maximal oxygen uptake than shallow chest breathing. Deep belly breathing is much more efficient while running because it uses the entire capacity of the lungs. The air you breathe in also travels down to the lower portion of your lungs and stays there longer. This increases your oxygen uptake.
Breathe through both your nose and mouth, but primarily through the latter. Try out several different breathing rhythms and choose the one that feels most comfortable to you. Often your best breathing technique for running will develop by itself over time. Check the question below to see how you can practice deep belly breathing.