Elite runners don’t panic-breathe.

They follow rules… 👇

Here are 8 breathing rules that keep them relaxed when pace increases:

1️⃣ Start slower than feels “right”

Your breathing should feel boring in the first mile.

2️⃣ Exhale fully before inhaling more

Empty lungs = easier oxygen uptake.

3️⃣ Nose-breathe on easy runs

If you can’t, you’re running too fast.

4️⃣ Use a 3–2 breathing rhythm

3 steps inhale, 2 steps exhale = stability + control.

5️⃣ Relax shoulders and jaw

Tension restricts lung expansion.

6️⃣ Lean slightly from the ankles

Opens the chest, improves airflow.

7️⃣ Reset immediately if breathing spikes

Slow down. Regain control. Then continue.

8️⃣ Train breathing when it’s easy

So it holds when it’s hard.

Getting out of breath isn’t about toughness.

It’s about control.

Save this. These rules compound fast.

Run like a girl!

You got this!

@AAU

#runningtips #breathing #runningtraining #distanceRunning #endurance runcoach