Breathing is of particular importance to those new to running who are not used to training. The best approach is: Maintain a controlled breathing pattern to prevent hyper-ventilation and overwhelming your body. with oxygen intake compromising your physical condition. You must always ensure you are taking in enough oxygen to maintain performance level. Breath a normal as possible with deep breathes not shallow. This is known as "belly breathing" focus on the belly and not the chest this provided deep oxygenation of the lungs. The deep the breath the more oxygen intake which fuels the muscles. Condition and posture are vital to effective breathing, bent forward while offsetting your center of gravity also impedes deep breathing. People have a tendency to curve the shoulders inward and lean forward so stand tall, relax and don't get to excited during your run. Maintain a controlled, effective breathing patterns. Start Slow, it is a common mistake to speed off at the start of a run, specially in a race and this is a big mistake. Running to fast to early will result in you running out of oxygen too soon. The metabolic process are then occurring without oxygen which is called anaerobic metabolism. This results in the build up of lactic acid in the muscles making them stiff and sore.
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