Breathing properly is a key to successful running. It can improve your performance and make your runs easier. Deep belly breathing allows you to get more oxygen and can reduce painful side cramps.

There are many different breathing techniques, but the most important thing is that you are filling and expelling your lungs completely. Heat and carbon dioxide build up in your lungs, and you need to exhale completely through your mouth in order to get them out. Try to make your breathing rhythmic – using steady music can be helpful when learning to maintain an even in-and-out pattern to your breath.

You may have heard that you should only breathe through your nose when running – that is a myth. Your muscles need as much oxygen as they can get while running, so breathe in through both your nose and mouth. Long, deep breaths can help prevent side stiches so make sure to fill your lungs consistently with deep in-and-out breaths.

The proper breathing depends on the running intensity. For an easy jog inhale for 3-4 steps and then exhale for the same amount of steps. You can variate your breathing if it doesn't feel comfortable. If your run becomes more intence take two steps while breathing in and then two steps for breathing out. For sprints and high-intensity runs your breathing rhythm should be 1:1 (one step to breathe in, one step to breathe out).

Gauge your breathing and slow down if you are out of breath. You should be able to breathe comfortably while running.