So I figured it was time to start writing about my passions and offering up tips and advice based on my own experiences and references from experts and well respected sources. The first topic I will touch base on is breathing while running. Now I know I am biased, but I truly believe that running is the best activity for for fitness and weight control...plus it is fun and it is pure. It is the first "sport" that all of us participated in, and most of us did so with a huge grin on our faces. However, for many newbies, or those returning to the original sport, their faces turn into contorted, strained messes when trying to breath. Just when it seems like they are getting going at a comfortable pace, they begin to feel like they are running out of air, they start huffing and puffing, and their legs begin to feel heavy and cramped. After an experience or two like this, it is no wonder that many give up or become frustrated with running, as opposed to embracing it. So, what to do? Just like you would train yourself to run at certain paces and certain distances, you need to train yourself to breathe. This takes practice, and sometimes this is more easily done with a little background knowledge on breathing and respiration and how they are incorporated in exercise.
Breathing is the act of taking in and expelling air. Respiration is the transport of oxygen from the air taken in during breathing to the cells of tissue and on the flip side, the transport of carbon dioxide out of the tissue. Oxygen is key in exercise as it is the key ingredient in converting fuel sources to energy, also known as aerobic metabolism. If you do not take in enough oxygen, or expend energy more quickly than the oxygen-fueled energy you create, you will then venture into the realm of anaerobic metabolism. This results in lactic acid build up, or the burning and heavy sensation you experience while running. So then, the goal is to take in enough oxygen to fuel a sustained effort while running, and learning how to breathe properly will help accomplish this.
There are many different opinions on the best breathing technique for running. Most all have one thing in common, belly breathing. Belly breathing is the result of engaging your diaphragm more fully, which increases the amount of oxygen one is able to take in during each inhalation. The best way to figure out how to be more of a belly breather is to simply place a hand on your abdomen and the other on your chest. Take in deep breaths and note which hand moves more. For most of us, the hand on the chest will move more. Therefore, the next step is to practice using your diaphragm more, or moving your hand you placed on your belly. Once you have managed to become more of a belly breather, the next task will be to determine the best "breathing pattern" to use while running.
Breathing patterns...this is where you will find many differing opinions, however, the underlying goal is still the same...to take the deepest breath that is comfortably possible. Generally, there are two pattern categories; even-numbered (2-2, 3-3, 4-4) and odd-numbered (2-1, 3-2, 2-3). In both patterns, the first number listed indicates the number of steps taken on the inhale, and the second number represents the number of steps for the exhale. Many experts, legendary coach Jack Daniels included, believe in the even-numbered pattern. In this case, your inspirations and expirations will occur on the same footfalls each time. The odd-numbered pattern has its supporters as well, most notably in Chi Running. In this method, you will inhale and exhale on differing foot strikes, taking in oxygen in an extended pattern while exhaling more forcibly and quickly. An example would be inhaling on left-right-left, and exhaling then on right-left, beginning the next breathing cycle on the right rather than the left foot strike. Ultimately, you want to take the longest, calmest, inhales and exhales possible, thereby maximizing oxygen intake as well as keeping heart rate down...optimzing your effort.
So which one should you use? Well in my opinion, that depends...on you. Personally, for most of my running career I have employed the even-numbered system of breathing, usually 2-2 and then 3-3 more recently. After learning and researching the odd-numbered system, I practiced the 3-2 pattern for a bit prior to my surgery. It took some adjusting to relearn my breathing technique, and found that I most often fell back into the even-numbered 3-3 pattern. To be honest, I did not feel much of a difference, with the exception of the challenge in learning a new pattern. That is why I believe you ultimately have to decide which works best for you through practicing both techniques.
How to practice:
- Lay on your back and focusing on using your belly breathing, count out your footfalls in your head. If a constant inhale/exhale for 2 or 3 foot strikes is difficult, try breaking up each inhale/exhale into shorter bursts for the duration of the foot strikes (in-in, out-out, or in-in-in, out-out-out).
- Once you feel comfortable with one pattern, repeat this while walking, mirroring the pattern to coincide with your foot strikes.
- Once you have the walking down, time to progress to jogging and then to running with the pattern you chose.
Through all of this, do not hesitate or be afraid to tweak the pattern you chose or try other patterns. Again, I have found that in my experience, so much of what you do and what works for you will be different from others. The ultimate goal with breathing techniques is to take in as much oxygen as you can and to do so at a slower, controlled rate, thereby supplying your muscles with all the fuel needed to sustain an effective, happy running experience. Run on!
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