As a runner aged above 40, you need to clearly understand the proper breathing techniques for runners that you should follow as you run. Controlling your breath as you run will be a challenging task. That’s because many people aged above 40 don’t have enough lung capacity to provide oxygen to the lungs when running. However, this doesn’t mean that you should give up running. Instead, you will need to know about the proper breathing exercises, which will help you maintain rhythm as you run. So, continue to read, and we will share some of the most prominent breathing techniques that you can follow as you run.
Breathing Techniques For Runners: Deep Belly Breathing
Deep belly breathing is one of the most effective breathing techniques available for a runner aged above 40. Breathing is something that happens involuntarily. However, it would help if you shifted your mental focus into breathing to proceed with deep belly breathing.
You should initially lie down on the back. Then you should put the left hand on your chest and the right hand on your belly. While you keep the hands in that position, you should take a couple of breaths. By doing this, you will figure out where you can feel the breath most. It can either be your belly or the chest.
To activate the diaphragm, you should continue with this deep breathing exercise. You should start off by taking in a large breath via the nose and filling up the chest. Then you should gradually fill the mid-chest area and the belly. Then you can reverse the cycle as you exhale with the mouth. Always make sure that you exhale from the mouth instead of using the nose. You will need to repeat taking such deep breaths ten times.
When you follow this breathing technique, you will place the diaphragm in motion and rhythmic breathing. Deep breathing will fill up the lung cavity with the maximum amount of oxygen that you can possibly take.
Breathing Techniques For Runners: Nose Breathing
Nose breathing is another effective breathing technique that we can recommend for master runners. You can practice this easily before you go for a run. You just need to spend few minutes practising breathing via the nose. As you breathe with the nose, it is crucial to ensure that your mouth is kept closed. Taking around ten breaths out of your nose would be enough.
To get even better results, you can try to breathe via the nose during the first five minutes and the last five minutes of the runs. You can do this when you are going ahead with easy runs. If you are not used to this breathing technique, there is a high possibility of coming across an experience where you will feel that your nose cannot get enough air. However, you don’t have to worry too much about it as it is entirely natural.
If you find this hard, you can adjust the effort level and pace of running to match nose breathing. In other words, you need to take control by slowing down. Then, after some time, you can get a hold of this breathing technique. Now you can increase the time you spend with nose breathing during the runs. For example, you can increase nose breathing up to 10 minutes at the beginning and end of the run. Likewise, you can continue to run for around 30 to 40 minutes with nose breathing and master the technique.
Follow any of these breathing techniques, and you will end up receiving fantastic returns.
FAQ's
What is the best breathing technique for runners over 40?
The most effective breathing technique for runners over 40 is diaphragmatic or belly breathing, where you breathe deeply from your abdomen rather than your chest. This method maximizes oxygen intake and reduces strain on your respiratory system, helping aging runners maintain endurance and minimize breathlessness during runs.
Should I breathe through my nose or mouth when running?
For runners over 40, breathing through both your nose and mouth simultaneously is typically most efficient, especially during moderate to intense runs. While nasal breathing offers benefits like air filtration and temperature regulation during easy-paced runs, combining both routes maximizes oxygen intake when your body demands more during vigorous exercise.
How can proper breathing prevent side stitches while running?
Deep belly breathing helps prevent side stitches by reducing stress on the diaphragm and its supporting ligaments. When runners breathe shallowly, the diaphragm stays elevated and muscles don't receive adequate oxygen, leading to cramping. Practicing rhythmic, deep breathing patterns ensures your diaphragm relaxes fully between breaths.
Can breathing techniques improve running performance after 40?
Yes, mastering breathing techniques for runners can significantly enhance performance after 40 by improving oxygen efficiency and running economy. Studies show that proper breathing patterns reduce oxygen consumption at given paces, allowing you to run longer with less fatigue while supporting your body's changing respiratory capacity as you age.
Why do I get out of breath more easily when running in my 40s?
Getting out of breath more easily in your 40s occurs because lung capacity naturally decreases with age, and the diaphragm weakens over time. By age 80, maximum breathing capacity drops to about 40% of what it was at 30. However, consistent training with proper breathing techniques can help maintain respiratory efficiency and minimize this decline.
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