Breatheing techniques for running?i?

For some reason Connor has the notion that there is, "no such thing as a breathing technique" and that it's a myth made up by beginning runners. I want to set the facts straight right now, Connor though he may be very smart being a pre-med student and all is completely and utterly WRONG on this point. There IS a breathing pattern for running that is currently used by PROFESSIONAL and OLYMPIC athletes and coaches.

There is a breathing technique called, "The Daniels Running Formula" this breathing technique was invented by Olympic trainer, sports psychologist and PhD, Jack Daniels. He tells us in his book that most "elite runners breathe in a 2:2 ratio."

The 2:2 ratio is a breathing pattern where for every inhale, you are taking two steps, and for every exhale, you are taking two more. So on and so forth. Timing your breathing to your leg cadence will not only regulate your respiration but also have a meditative effect allowing you to feel better while you run.

There is also the 2:3 ratio:

Runners who suffer from side stitches may benefit from a 2:3 inhale-to-exhale ratio. Which means that for every for every inhale, you are taking two steps, and for every exhale, you are taking three more.

Daniels believes that impact from the road is greater on the first step of the exhale. If your exhale always falls on the same footfall, the cumulative impact on your internal organs could lead to the diaphragm spasms that cause side stitches. By breathing in an uneven ratio, you will take your heavy step on alternate sides and even the load, lessening the chances of a stitch.

Also, by exhaling for more steps than you inhale, you can expel more carbon dioxide from your lungs. According to Bill Leach, the track coach at DePaul University, this has the double benefit. First, it creates a vacuum in your lungs, letting fresh air rush in with no extra effort and saving you the energy expenditure of panting or gasping for air. Secondly, clearing excess carbon dioxide out of your lungs optimizes oxygen delivery to your running muscles, meaning you can run faster with less perceived effort.

NOW...I know that's a lot of information, probably a lot more than what you were looking for, but I just wanted to prove both to you and Connor that there IS a breathing technique. I'm not just pulling this stuff out of thin air, there is a lot of research behind these breathing patterns and I have personally listened to several of Jack Daniels speeches on his technique.

That said, if you're just getting into running and you just want to know how to breath without a pattern here is how you should do it. When you are running, your jaw should be relaxed with your mouth slightly open. Breathing through your mouth and nose at the same time will maximize the volume of oxygen reaching your lungs. Take deep breaths with your diaphragm and not shallow breaths through your chest. If you are breathing from your diaphragm, your stomach will move in and out. You have to make sure that you control your breathing while you're running, you can't let yourself start gasping and huffing. Though it may feel better, by wheezing you're actually restricting the amount of air that makes it to your lungs, focus on breathing steadily. Take in deep breaths through both your nose and your mouth, then release the air slowly. I hope that helps! Feel free to message me if you have anymore questions.

Beginner runners seem to have this idea that there is a breathing method. I don't know where they get this idea from because a method doesn't exist: other than the classic in and out method.

When you exercise your body's oxygen demands go up, so you breathe faster to take in more oxygen. So if you can't breathe the common sense answer is to stop. If you can't breathe you are exercising to a level your body is not fit enough for. You can't expect to be an olympian right out of the starting gate. It takes training, experience, and practice to get really good at running and be able to run at a decent speed without missing a breathe. You cannot expect that as a beginner.

One of the largest reasons why you don't try to control your breathing is because you will usually end up hyperventilating and you don't want to pass out and hurt yourself while you are exercising.

You control your breathing by controlling your pace; not the other way around. If you are having issues breathing you need to slow down. Will you feel incredibly slow at first? Yeah. I started running at a 15 minute mile, most people can walk that. Again you can't expect to be an olympian at the very beginning. No matter how you control your breathing, you will not be able to run at that pace just because you breathe a particular way. If running was that easy we all would be gold medalists without trying.

Just slow down and run at a pace you could easily talk to someone next to you. If not you are running too fast.

You can train to get faster in the future, but as a beginner it's best to just focus on getting some milage in and get your body used to running. Once you can run constantly for 30 minutes, then you have enough miles on you to really start working on speed. Just focus on the run and enjoying it for now.

-Connor

The best thing to do when running is to stand tall, dont slouch or hunch over, and breath in through your nose and out through your mouth, doing this throughout your run will help you stay in control of your breathing!

Hope this helps and good luck! :D

Wow, you already got some great answers.

Here is my 2¢

According to Danny Dreyer, author of Chi-Running, “ If you're only breathing from the upper part of your lungs, you're not getting as much air as you could if you were breathing more deeply from the bottom of your lungs. A doctor in one of my classes reassured me that there are no alveoli (those little air sacs in your lungs that exchange carbon dioxide with the oxygen from the air) in your upper lungs. Therefore, if you're only breathing into your upper lungs, you're not getting as much air into your blood supply, even though you might be breathing really hard and fast. The cure for this is to breathe deeply, into your lower lungs. If you're short of breath, it's not because you're not breathing IN enough it's because you're not breathing OUT enough.”

“Here's how to "belly breathe ". Place your hands over your belly button. Now purse your lips like you're trying to blow a candle out and exhale, emptying your lungs by pulling in your belly button towards your spine. After you've blown out as much air as you can, just relax your belly and the inhale will take place on its own. Practice breathing this way when you're not running so that you can learn the technique while under any physical duress. Then, once you get comfortable with belly breathing you can introduce it into your running. Try matching up your breathing with your cadence. I usually breathe out for 3 strides and breathe in for 2, but do what works best for you. The main thing to remember is to fully empty your lungs before inhaling again.”

In throught your nose out through your mouth. My track coach taught me that and it will be harder but it will build your stamina really fast.