stuartluke.enterprise: Breathing Technique for Running

Tuesday, November 30, 2010

Breathing Technique for Running

Overview

Although running performance is largely determined by the size of your heart's left ventricle, and bigger is better, being comfortable breathing while running is a practical concern. If you can master breathing, you can enjoy running. According to researchers at the University of New Mexico, the key to feeling comfortable running is to breathe evenly, in and out, through your mouth.

Mouth Breathing

Breathing through your mouth is necessary to get enough air into your lungs. You may notice that when you are working very hard, your mouth is wide open. Your body is trying to help you get the maximum amount of air in your lungs with each breath, reports the American Council on Exercise.

Breathing Evenly

Just because you were not born with extra-large lungs does not mean you cannot be a runner. Breathing evenly, in terms of time and force of inhaling and exhaling, breathing in and out, will help you to avoid cramps, often called "side-stitches." Those cramps are related to either gasping to get a breath in, and/or forcing air out too quickly. Warming up jogging at an easy pace will help you set your breathing pace.

Count Your Steps and Breaths

To keep your breathing rate even, try counting your steps while breathing in, and breathing out. For example, when warming up with an easy jog, breathe in for five counts, equivalent to five steps. Breathe out for five steps, also. Once you are warmed up, increase the frequency of inspiration and exhalation to four steps breathe in, four steps breathe out. When you are running hard, three or even two steps per breath will be necessary.

Rating Exertion

Some runners use the subjective measure of breathing intensity and frequency to rate their exertion. Yes, heart rate gives an objective measure of exertion, but heart rate and breathing rate are positively correlated. After you have some experience running, given certain external conditions like terrain and outside temperature, you will be able to roughly gauge your pace per mile through your breathing rate.

Natural Decongestant

Aerobic exercise is a natural decongestant. In other words, if you start your run with a stuffy nose, your nose will likely be dripping after 10 to 15 minutes of running. However, if you have a cough or lung infection, you should probably avoid running until you are cleared by your doctor, says American Council on Exercise. Your nose, while irritating if runny or stuffy, should not adversely affect your performance, because you are getting air to your heart and exercising muscles through your mouth.