Breathed breath fuels our runs, but unfortunately, many runners never give it the attention it deserves. Breathing seems so natural that we often overlook its impact on our running performance. This blog offers a simple guide to enhancing your breathing techniques and subsequently, running faster.
Understanding The Importance Of Breathing In Running
Proper breathing can provide your working muscles with much-needed oxygen, empowering you to maintain a faster pace for longer periods, says Dr Mark Austin. Meanwhile, inefficient breathing can lead to oxygen deprivation, making you feel unnecessarily tired and sluggish, slowing down your pace, and even limiting your endurance.
Nose Versus Mouth Breathing
While nose breathing can help filter the air and control breathing rate, it doesn’t allow for maximum oxygen intake. Most running coaches recommend mouth breathing – think of it as taking in oxygen through a ‘straw’ (nose breathing) versus a ‘water hose’ (mouth breathing).
Belly (Diaphragmatic) Breathing Versus Chest Breathing
Belly breathing allows you to take deeper breaths and take in more oxygen, while chest breathing tends to be shallower. To practice belly breathing, lie on your back, place a hand on your belly, and as you inhale, your hand should rise. Practice this technique until it becomes a habit, even during runs.
Breathing Rhythm
A rhythmic breathing pattern synchronizes your breath with your steps, which can promote efficiency and reduce the risk of injury. Some runners follow a 2:2 breathing rhythm (inhale for two steps, exhale for two steps) for most runs, whereas a 3:2 rhythm (inhale for three steps, exhale for two steps) may work for easier runs.
Training Techniques To Improve Breathing
• Long, Slow Runs: Long runs can help train your body to use oxygen more efficiently. Your pace should be slow enough to allow for easy conversation.
• Interval Training: Short bursts of intense effort followed by recovery periods can improve lung capacity and make your body more efficient at clearing out carbon dioxide, which can enhance your breath control.
• Yoga and Meditation: These activities can not only improve lung capacity but also train your focus on your breath, translating into better breath awareness during your runs click here Dr Mark Austin.
