LoginLogin


   
 
 
 
 
 
 
 

Articles and news from the world of health and fitness!

 

Related articles

1

How To Run Safely


Susan was a slave to her schedule. Rain or shine, she laced on her running shoes and set out on h... »  Read more

2

5 Mistakes New Runners Make


Running seems to be one of the easiest exercises available, yet many are not doing it perfectly. ... »  Read more


Improve Your Running with Proper Breathing

Running

Written by:
Articles: Health and Fitness

There seems to be a great deal of confusion these days over the proper way to breathe while running or jogging.

 

According to the text Physiology of Sport and Exercise by Wilmore and Costill the need to breathe increases in direct proportion to the intensity of work. A mild workload such as brisk walking prompts expansion of the lungs and deeper breathing. As the work becomes more difficult, the rate of breathing also increases.

 

With the exception of conditions such as asthma, breathing should not limit your ability to run or perform exercise, even at hard efforts. The volume of air entering the lungs is not the problem; it is the bodys inability to extract and use enough oxygen to meet the increased demand that causes you to be out of breath (inspired air contains roughly 20 percent oxygen while expired air has about 16 percent).

 

Many beginning runners have been misled to believe that the proper way to breathe is to inhale through the nose and exhale through the mouth. While it is true that air is dryer and cooler when inhaled through the mouth, this should not pose a problem unless you are prone to exercise induced asthma.

 

I call this nose breathing technique self-induced asthma, since inhaling through the nose severely limits the volume of air that can be delivered to the lungs. I suspect breathing this way has a negative impact on running performance similar to asthma, particularly as speed increases.

 

Runners should be inhaling and exhaling through both nose AND mouth to a set pattern or rhythm. According to Jack Daniels, a well-respected coach and author of Daniels Running Formula, most elite runners breathe to a 2-2 rhythm. They breathe in while taking 2 steps and out while taking 2 steps. At an easy pace they may switch to a 3-3 rhythm.

 

2-2 breathing rhythm

 

Left foot- begin exhale

Right foot- continue exhale

Left foot- begin inhale

Right foot- continue inhale

 

One problem with this approach is the habit of always inhaling or exhaling on the same footfall, which some experts and coaches believe could lead to side stitches. If you are one of those unfortunate runners prone to side aches, try periodically switching which footfall you exhale on, or even change your breathing rhythm to exhale on alternating right and left footfalls. That gets a little tricky since you will have to adapt an uneven 3-2 or 4-3 breathing pattern (breathing out for more counts than breathing in).

 

3-2 breathing rhythm

 

Left foot- begin inhale

Right foot- continue inhale

Left foot- begin exhale

Right foot- continue exhale

Left foot - continue exhale

Right foot- begin inhale

 

According to DePaul University Track Coach Bill Leach, uneven breathing cycles are effective because pressure in the lung is lower than the atmosphere, causing air to rush in quickly. Take a little extra time to exhale, since leaving residual carbon dioxide in the lungs can impede the delivery of oxygen on the next inhale.

 

It will help if you practice your breathing pattern while walking before you start running. Carry the technique over to easy jogging and finally during hard race pace running.

 

Before long your new breathing pattern will become second nature during races and hard training sessions.

Author Resource:- Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him at http://www.daveelger.com. He also supports the Okinawa Running Club.

« Back...
 
 
 
 
Fitness Directory | Indoor cycling | Fitness & exercise group | ABC of fitness | Find Exercise Friends | fitness, training, exercise | Fitness linked words | ExerciseOrganizer.com
Top Sites Fitness