Working with clients who are seeking to perform better at running requires a trainer to observe many things.  Foot strikes, arms swings, and especially breathing patterns are the most important to focus in on as a trainer with a running client.  Here is an example of how important it is to breathe properly during exercise.

Recently, a client was trying to improve his 1.5 mile timed run for Police Officer fitness test.  When running with a client, one of the tests you should perform is what I call the Audible Test.  Basically, just listen.  Breathing should be in a rhythm as if you were swimming and breathing every 3-4 strokes.  The client’s breathing patterns were so erratic that he was basically hyperventilating while running his timed 1.5 mile run.  Once he started breathing properly by inhaling and exhaling FULLY, he was able to perform better in the run – not only faster but had more energy to finish.  In one session he went from not able to finish the run to passing the score.  He did not get in better shape.  He learned HOW to breathe.

The future Officer stated. “It finally clicked! Not only was I able to breathe and finish  the run, but I was able to run faster without getting tired or cramped at all!”

Learning to breathe during exercise has benefits from as basic to preventing dizziness during activity to better performance in athletics and increased fat burning as well. 

What is proper breathing while running?  Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes.  This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique.  Some people like to change the ratio but it is up to you to find the proper ratio for you.  Just do not huff and puff erratically.

You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body.  The CO2 in your body will increase if your breathing patterns are short and hurried which will increase the heart rate and decrease your endurance in any cardiovascular event – running, swimming, biking, and other cardiovascular workouts.

What about breathing and doing PT or lifting?  Proper breathing during exercises where you exert yourself such as lifting, pushing, or pulling is much easier to remember and control than the 3:2 ratio during running long distance.  Simply stated – EXHALE on EXERTION.  So, when you are pushing a bench press off your chest – you exhale on the push and inhale as you bring it slowly to your chest.  When you are doing a pullup, you exhale on the pulling up motion – inhale on the way down.  Breathing during exertion is SO important in order to prevent internal injury such as hernia, blood vessel strain, as well as high blood pressure.  Because weight lifting and PT can be potentially harmful when done incorrectly, it is advised to get clearance from a doctor before performing too much - too soon.  To decrease that pressure focus on breathing deep all the time – during workouts as well as any daily activity.  Try the deep breathing rhythm during running and see for yourself how you will run at a lower heart rate and have more energy for the strong finish. 

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 Stew Smith, CSCS, former Navy SEAL and fitness writer is certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS).  You can find more information about his training methods at

StewSmith.com