Long-distance runners face the challenge of pushing their bodies through high levels of performance for extended periods. Peak Performance Online notes how costly improper breathing can be, saying a 1 percent increase in breathing economy can reduce the average runner's 10k time by 20 to 30 seconds. Such great benefits make it worthwhile for you to pay special attention to your breathing technique at the next marathon or road race.
Step 1
Clear your mind of stray thoughts. A study by Dr. Herbert Benson in the 1970s showed that those who had a relaxed mind and focused on their breathing technique could increase the efficiency of their oxygen use by an average of 4 percent. Push stray thoughts out of your mind as you run and only think about the breath you are taking in and pushing out.
Step 2
Focus your mind on a point behind your bellybutton and breathe in deeply. By focusing on breathing into your belly instead your chest, you will open your diaphragm more and maximize your lung capacity and the oxygen you take in. Inhale the breath over the course of three steps.
Step 3
Exhale the breath over the next two steps. Relax the muscles in your body as you exhale, particularly those in your abdomen. Continue pushing your body hard while keeping the muscles as relaxed as possible. Some runners say the word relax mentally as a reminder to relieve muscle tension.
Step 4
Think about lowering your heart rate and oxygenating your blood as the exhale completes and you prepare to take in the next breath. Heart rates fluctuate even at sustained levels of exertion, but lowering it by one or two beats per minute will increase the amount of oxygen being delivered throughout your body.
Step 5
Increase your breathing ratio to an inhale every two steps and an exhale every third if you run harder at the end of the race. As your body exerts more power and your muscles tighten, your breathing will naturally become shorter. This is acceptable over short distances but will increase lactic acid in your muscles, which will lower your endurance. Continue to focus on your relaxation techniques as much as possible, even while sprinting.
Tips and Warnings
- Jog slowly as you first begin to practice new breathing techniques.
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