Breathing might seem a foregone conclusion when running, but the act of breathing can actually affect the way you run. For runners who are training, often too little emphasis is placed on proper breathing technique. Breathing should be relaxed and natural while running. Poor breathing can lead to cramping and fatigue, while good breathing technique can actually improve your running efficiency. Several key breathing experiments can help you run better, sooner.
Breathing Experiments While Running
Step 1
Stand still in one position and take a deep breath. Hold it in your lungs for five seconds, then slowly release it. Use both your nose and mouth to draw each breath in. Repeat this experiment several times. Deep breathing helps you relax and reduce stress. You can even do the experiment while running, with the minor alteration of not holding your breath in for five seconds. Fill your lungs and release slowly.
Step 2
Breathe along with music. Find fast-tempo music on your portable music player, put on your headphones, and breathe along to the rhythm of the music. Breathing along to music helps your breathing stay regulated and efficient.
Step 3
Inhale and exhale using a cadence. A cadence is any number of steps per inhale, followed by any number of steps per exhale. Begin by inhaling for two steps and exhaling for one step. This generates a sufficient amount of oxygen to power you through most running activities. Then try a 2-2 cadence--inhaling for two steps, exhaling for two steps. Switch to a 3-3 cadence if you feel light-headed or the potential for cramps.
Tips and Warnings
- Vary your pace to ensure your breathing experiments don't overly stress your body. Slow down if your breathing becomes labored.
Things You'll Need
- Running shoes
- Portable music player
- Headphones
Member Comments