Breathing for Runners
Breathing techniques are crucial for endurance athletes because they help optimise oxygen intake, improve stamina, and reduce fatigue. Remember that most of endurance athletes work is aerobic (with oxygen), hence breathing efficiently is key!
Here are some effective breathing techniques:
Diaphragmatic Breathing (Belly Breathing)
How it works: Instead of shallow chest breathing, focus on deep belly breathing. When you inhale, your diaphragm moves downward, allowing your lungs to fill with more air. This technique increases oxygen intake and reduces the energy cost of breathing.
Practice:
Sit or lie down in a relaxed position.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, ensuring your abdomen rises more than your chest.
Exhale slowly through your mouth or nose.
Nasal Breathing
How it works: Breathing through the nose can increase oxygen uptake, filter and humidify the air, and help maintain a steady heart rate. Nasal breathing also encourages diaphragmatic breathing.
Practice:
Focus on inhaling and exhaling through your nose during low to moderate-intensity training.
As you become more accustomed, try to maintain nasal breathing at higher intensities.
Rhythmic Breathing
How it works: Synchronising your breathing with your movement reduces the risk of injury and can enhance performance by ensuring even oxygen distribution.
Practice:
For running: Use a 3:2 pattern during easy runs (inhale for three steps, exhale for two) and a 2:1 pattern during more intense efforts. Usain Bolt was 1:1 and gasping!
Pursed-Lip Breathing
How it works: This technique helps control the breath, slow the exhalation, and improve ventilation, making it easier to maintain a steady pace during long efforts.
Practice:
Inhale deeply through your nose.
Exhale slowly through pursed lips (as if you’re blowing out a candle) for twice as long as your inhalation.
Cadence Breathing
How it works: Matching your breathing rate to your cadence helps ensure that your body gets a consistent supply of oxygen, aiding endurance and efficiency.
Practice:
Find your natural cadence and practice breathing in sync with it, adjusting as needed for different paces or intensities.
Exhale-Focused Breathing
How it works: Focusing on exhalation, especially during high-intensity efforts, can help eliminate CO2 efficiently, preventing a buildup that can cause muscle fatigue.
Practice:
Emphasise a strong, forceful exhale through your mouth, followed by a relaxed inhale through your nose or mouth.
To maximise benefits, practice these techniques regularly, both during training and in specific breathing sessions. Over time, these practices can lead to improved endurance, better oxygen utilisation, and enhanced overall performance.