I started jogging/sprinting recently to get my fitness back and increase my stamina. I find that I tire very soon. As in, though my legs are OK to run, I am out of breath far too easily.
I wanted to know if there is any breathing pattern to be followed which will help me conserve my breath so that I don't start panting too soon.
There are two interesting physiological markers for exertion that can be very helpful.
When you start hearing yourself breathe (likely what you call panting, but probably a bit earlier) you have passed about 60% Heart Rate.
This is useful, since you want to be running harder than 60%.
When you can no longer talk, you are closer to 85% which is needed for harder workouts, but on longer slow runs, you want to avoid.
So it is possible, if you are just getting started, and finding that breathing is consuming you, that it is a matter of taking it a bit easier, until you get your base fitness built and are more efficient.
It does take some time, and the best way to get there faster is just keep running.
As a novice runner myself, I've struggled with this one too. I've never been able to talk whilst I run and I don't think I ever will. I'm just not a born runner.
The pattern that works for me is to breathe out for three steps and breathe in for two. I have found that works for slower, distance runs (say 9 - 9.5km an hour, 10k +)
Faster runs demand a two for two pattern (breathe out for two steps, breathe in for two steps).
Starting slowly is a good way to find a pattern that works for you.
I suffered the same when I first started with running. Inhaling and exhaling also takes energy, so you want to control it. I was told to train that by holding my breath for one more step than what my untrained breathing was asking me to.
This is probably not something to do during a whole session, but to dedicate some minutes to it, as for other elements of running technique. At least, it worked for me.
During long runs and slow jogs, I inhale for 3 steps and exhale for 2. For sprinting, it's 2:1.
When you exhale, your body's muscles relax and are more prone to injury, so alternating which side you exhale on decreases the imbalance.
