Respiration is an automatic bodily function. We breathe whether we are aware of it or not. Our respiration rates, or the amount that we breathe, vary based on the environmental, physical and psychological conditions that we are experiencing. For example, in running, your respiration rate will increase if you are running fast and decrease if you are running slow.
Respiration Definition
Respiration can be divided into two parts: Breathing in is called inhalation while exhalation is breathing out. Respiration is your body's way of collecting oxygen, necessary for bodily function, and eliminating carbon dioxide, one of your body's byproducts. According to the website Human Physiology, respiration rates vary based on several environmental, physical and psychological conditions.
Respiration and Running
During running, you're respiring. For some people, running and respiration is a smooth, natural process that happens automatically. For others, according to Military.com, finding a comfortable respiration rate can be a learned challenge. Once you gain control of your respiration while running, you will notice that it follows the rhythm of your gait. When your foot hits the ground, you're either inhaling or exhaling.
3:2 Respiration Ratio
According to Military.com, "Breathing During Exercise" indicates that a 3:2 respiration ratio is the most natural breathing rate during running, and that most people do this when they are jogging or running at a slow to moderate pace. A 3:2 respiration rate means that you take three foot steps for each inhalation and two footsteps for each exhalation.
2:1 Respiration Ratio
A 2:1 respiration rate can be the natural respiration rate for fast running or racing, according to Military.com. A 2:1 respiration rate means that, for each inhalation, you take two footsteps and each exhalation occurs during one footstep. The running pace that requires this quickened respiration rate is an unsustainable running pace for almost every runner. Thus, if you find yourself using a 2:1 respiration rate in certain running situations, you may be running too fast to sustain that pace for any distance.
Warning
Seek approval from a physician before you run. If you decide to run, add running to your physical fitness regime gradually so that your body can adapt without injury to the challenges of running. If you feel chest or any other kind of pain while running, stop and seek immediate medical assistance.
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