Using the proper breathing techniques can help children become successful runners. Maintaining an efficient breathing ratio keeps the levels of oxygen and carbon dioxide balanced in your child's body. This, in turn, can help your child run more efficiently and become less fatigued. There are several breathing techniques used by world-class runners to increase their performance levels.
3:2 Breathing Ratio
Military.com suggests that runners develop a 3:2 breathing ratio during light jogs. This means that your child should fully inhale for three steps and fully exhale for two steps. This technique is believed to oxygenate the lungs and muscles while clearing the body of carbon dioxide. This ratio helps runners avoid painful cramps in their diaphragms. Using this breathing technique will also help children avoid injuries because it balances out the impact of stress on both sides of their bodies. During fast runs, people's breathing patterns automatically change to a 2:1 ratio, which means they inhale for only two steps and exhale for just one. While this is natural, the human body cannot maintain that breathing pattern for very long. Encourage your child to resume the 3:2 breathing technique as soon as her pace slows down.
2:2 Breathing Ratio
Experienced distance runners often use a 2:2 breathing ratio, with two steps for each inhale and two steps for each exhale. This breathing technique can have a meditative effect on runners, putting children in the state called "the zone." However, Mama's Health warns parents that if children use this breathing ratio, they strike the ground with the same foot for each exhalation. This can cause greater stress impact on one side of the body. This ratio might also lead to side stitches, so encourage one of the other breathing techniques if your child often complains of aching sides.
Deep Breathing
Deep breathing is another technique that children can use while running. Lee Frank at Viewzone.com mentions a breath-holding drill used by Luiz de Oliveira, a coach who has trained several champion runners. De Oliveria has his runners take a deep breath and hold it while running 25-, 30-, 35- and 90-m dashes. He claims that this drill helps runners to build up lactic acid in their bodies more quickly, which makes them feel less fatigued during longer races. Deep breathing exercises can also be done when children are not running. Have your child inhale fully, hold it for a count to five and then slowly release it. This will help your child increase his aerobic capacity, reduce the chance of muscle cramps and relax, according to TheFitnessMotivator.com.
Mouth Vs. Nose
There is some controversy over whether it is better for runners to inhale through the nose or the mouth. Some feel it is better to breathe in only through the nose because the hairs in your nasal passages filter out any irritants, such as pollution or pollen. Others believe that only breathing in through the nose limits the amount of air that reaches the lungs. RunningJogging.com suggests that you teach your child to breathe through both the mouth and the nose, which results in more oxygen entering the body.
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