If you’ve attended the Mid Sussex Marathon Weekend, you’ve probably spotted Ben Short either speeding across the finish line in pole position, supporting young runners in the Junior Race and Fun Run, or performing his signature cartwheels in the event village.
As Head Coach of Personify Fitness, Ben is not only a champion runner but also a dedicated coach, passionate about helping others reach their full potential. This year, we’re thrilled to have Ben sharing his expertise through a special blog series, packed with tips to help you make the most of your race. Read on for the first instalment!
Run Breathing: Mastering Your Oxygen for a Stronger Run
1. Run Breathing: Mastering Your Oxygen for a Stronger Run
Breathing efficiently while running can mean the difference between cruising comfortably and hitting an early wall. Many runners find themselves gasping for air or struggling with side stitches simply because they haven’t trained their breathing techniques. This becomes even more crucial when transitioning between terrains—whether it’s the trails of the East Grinstead 10 on Saturday, the mix of urban and firm trail in the Haywards Heath 10 on Sunday, or Monday’s BH10k.
The Basics of Breathing for Running
Your muscles need oxygen to fuel performance, so mastering your breath directly impacts endurance and stamina. The key is diaphragmatic breathing (deep belly breathing), which allows you to take in more oxygen per breath than shallow chest breathing.
Tips for Better Breathing While Running
- Breathe through your nose and mouth – This maximises oxygen intake while keeping your breath controlled.
- Practice deep breathing off the run – Yoga and mindfulness exercises can strengthen your diaphragm for better control. Our athletes find apps like Calm and Headspace useful for guided meditation.
- Control your pace – If you’re breathless too soon, slow down and find a steady rhythm.
Two Powerful Breathing Techniques
Here’s two powerful methods to get you started depending if you are a visual learner (triangular breathing) or musical learner (We Will Rock You style):
To improve your breathing efficiency, try one of these two methods based on your learning style:
1️⃣ Triangular Breathing 🔼 (For Visual Learners)
This method helps create a steady rhythm:
- 2 quick inhales 🎵
- 1 longer exhale
- Visualize a triangle forming with each breath cycle
It’s all about finding balance to stay calm and in control.
2️⃣ “We Will Rock You” Rhythm (For Musical Learners)
If you’re musically inclined, sync your breathing to the iconic beat:
- 2 quick inhales 👏👏
- 1 powerful exhale 🙌
💡 Why It Works
Every runner is different, so we adapt our coaching to match YOUR unique learning style and goals. These tailored techniques build confidence and help you push your limits!
Train Smarter with Personify Fitness
If you want to improve your breathing, endurance, and overall performance, our bespoke training plans cover every detail—including breathing strategies.
📌 Join us here! Thanks for reading!
Ben Short
Personify Fitness Head Coach
