Before your next run, read these five simple steps to help you get control of your breath and push you closer to your personal best.

1. Relax

“The art to breathing correctly when running is staying as relaxed as possible,’ explains Rachael Woolston, founder of Girls Run the World, the training platform and community for women in running and triathlon. “Your body will get in the oxygen it needs – as long as you’re not anxious about it.”

Unfortunately, telling yourself not to be anxious doesn’t help reduce anxiety. Rachael recommends following a proper plan to get you through your runs – that way you can trust the process and put your mind at ease knowing that you are working at a consistent rate.

2. Use the mouth

How you breathe in and out won’t just affect your nervous system, but the whole body. “When you’re running at hard efforts, you need to get as much oxygen in as possible to fuel your muscles, so use both the nose and the mouth,” advises Rachael.

“But when on an easier run, breathing through your mouth helps to keep your jaw, and therefore your shoulders relax.” This proper posture is so important to minimise injury of the joints and muscles in the whole body, including the knees.

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