The Author is Mr.Naresh Singh Nayal (Asst. Indian Blind Team- (NIEPVD Dehradun, UK) Why do we need to breathe while running? When to breathe while running? How and from where to breathe while running? Why do we need to breathe and from where while running? What role breathing plays in running? How breathing affects performance in running? There so many questions concerning breathing while running. Breathing plays a very significant role in the whole process needed for running or while running. Let's tackle these. Why do we need to breathe while running? It's very simple, we all know that air contains oxygen which goes inside the lungs to burn the fuel for combustion. This results in the production of energy which makes running easy and effortless. More will be the oxygen, more will be the spark will and hence it will produce more food for the body cells and tissues. This energy is then converted into power which is ultimately consumed while performing the action i.e. running. When to breathe while running? Have you ever heard about breathing patterns? Yes, it's there and plays a vital role. Breathing is a continuous process and to prolong running we need to rely on this process. The inhaling and exhaling of should match our stride frequency, especially when we go with the pace running. If it is not in a proper pattern it will fluctuate our stride frequency and stride length too. How and from where we need to breathe while running? We must breathe in more volume that too matching our stride frequency pattern. Normally we breathe through our nasal path but it changes when we increase our pace. Sometimes we feel very relaxed with nasal breathing. It is true but still, we are at the same pace for a longer time or we are not increasing or say bettering the pace. So it is required the air or oxygen in more quantity is being inhaled by our mouth. This increases the oxygen supply and the energy production will be faster in our body to convert it in productive energy. Ultimately it will easy the efforts. What role breathing plays in running? Breathing plays a seriously vital role in running. A good, clean, much volume of oxygen will increase the production energy. It will decrease the impurity of blood which is formed by the process of combustion. The carbon dioxide and the byproduct called lactic acid is being formed in our body. If the action is performed with an appropriate amount of oxygen the carbon dioxide will be replaced regularly and the waste byproduct will be dispersed in the form of sweat mainly. So if this process is happening properly we will not feel tiredness and the onset of lactic acid will be delayed. The ultimate result will be no drop in our running pace. The recovery during running will be faster. How breathing affects performance in running? It affects running drastically. If we breathe more(strokes) we run faster, but if we breathe much(volume) we run farther with the same maintained pace. Breathing is more effective and needed in volume while running long distances because of prolonged activity. It prepares better food energy which converts into power energy in running. It delays the onset of lactic acid formation which will maintain our stride length and frequency for a longer time and more distances. It provides instant recovery during runs which help in prolonging our repetitive action. The foremost thing is that it supplies more oxygen which helps in maintaining a higher hemoglobin level and it will keep our RBC level intact.It betters the functioning mechanism of the heart. It pumps more volume of blood in fewer strokes which is known as an 's heart. But it comes or develops with more and more years of training. Now it will help us to decide how and from where we breathe while running. So keep breathing effectively and keep running more effortlessly. Stay healthy