Breathing Patterns and Running
A couple weeks ago, I was working with my physiotherapist and he was barking orders while I ran on a treadmill.
“Keep your left foot 1/2 cm to the left.”
“Get rid of that toe strike on your right foot!”
“Midfoot on the left.”
I was thinking so hard about running properly that I felt awkward and unnatural. As runners, we spend a lot of time thinking about proper running form and foot strike, but we neglect breathing patterns, which is a shame because the proper breathing technique will help to train more accurately and run faster.
Breathing Patterns
Training your breathing is another thing to think about but adding it into your running will help make you a faster, stronger running. The best way to optimize breathing is to count. When I was first starting out, I did a 2 – 2 pattern. Breathe in for 2 and out for two and tried to match it up with my foot strike. This pattern is different for everyone and it certainly has changed for me over the years. Play with different patterns such as 2-2, 3-3, 2-3, or 3-4 to see what works best for you, especially in changing terrain such as hills and speed work.
Breath Control
One of the huge advantages I had when I began running was a history as a choir girl. We were taught how to breathe deeply into the diaphragm and not just to fill up the chest with air. This type of deep belly breathing allows you to take it an optimal amount of air and keeps the rest of your body relaxed. To check if you are doing it correctly, put your hand over your midriff and breath deeply – if your hand moved, you are doing it correctly.
Mouth Breather
I have heard many camps of thought that say you should breath through your nose while running. I subscribe to the belief that you should do whatever is most comfortable for you. The reality is, as you increase the difficulty level of your running, you need more oxygen and there is no way to comfortably get the amount of air needed from breathing through your nose.
Do you use a breathing pattern when you run?
What was the most difficult part of starting out for you in running?
Training last week
Monday: Pilates – 45 minutes.
Spin – 1 hour.
Run: 10 KM – 2 KM repeats x 3
Tuesday: Swim – 45 minutes
Rock Climbing – 2.5 hours
Wednesday: Spin – 45 minutes.
Skating – 30 minutes
Running – 25 x 1 minute repeats
Thursday: Snowboarding – 4 hours
Friday: 8 mile run.
Skiing – 2 hours
Saturday: 22 km run with 10 km tempo
Sunday: Rest
I’ve always had trouble with synching breathing to my exercises. It’s one of the reasons that I hated yoga for so long. I just want to breathe when I want to breathe! With running, I really do not to focus on my breathing more. I’m one of those mouth breathers!
I want to breathe when I want to breathe! LOVE IT. I am quite similar and the good news is, mouth breathing is actually a good thing. So keep rocking! 😀
Holy crap. Your week of workouts was INSANE!! Way to rock it out!
I don’t use a breathing pattern but I definitely need to start. I find that I get cramps way to often while running and I have a feeling it has to do with my breathing. When I slow down my pace and start to control my breath, the pains go away. I just have to make sure to control from start to finish so that I can avoid the pain/slowing down!
It is crazy how something as simple as breathing or drinking water can be linked to running pain! You certainly need it for your crazy long runs right now!