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Who can explain the proper technique for breathing while running at pace?
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- in
- out
- go to step 1.
Just breathe naturally. There is no special technique.Take air in........ then let it out, more quickly than when you are at rest......
I don't know any "proper technique" other than what works best for you.
Thanks Tigerlily.
Get a power breathe? They're supposed to encourage you to use your lungs better.
I'd get your peak flow tested too if you feel you can't get a full lungful in.
I found an interesting but short article on how to breathe when running that seems to be working for me: http://www.kinetic-revolution.com/how-to-breathe-when-running/
Might be worth a look for others too.
I had a little read around the forums and the advice i got was to try to find a rhythm that suits you, allow you to take in as much O2 as possible, and helps you relax.
This week when running, I have been inhaling for 3 steps and exhaling for 4, and quickening this to 2:3 when needed. I have found that this has helped me so much- I haven't struggled for breath, and have actually run over my scheduled run time without realising
You will find something that suit- just don't stress to much about it!
Just relax and find what suits you.
Did martial arts for years where they teach in through nose and out through your mouth - no use at all to me when running so found mouth only breathing works for me. Long in breaths gave me a stich
Deep is good. Breathing deeper means less breaths as it takes a step or two longer to fill your lung fully but you gain more O2 and tire more slowly . Steady breathing helps maintain steady relaxed running and therefore better pacing and finishing times. Counting steps helps. Each runner has to find the rhythm that works best for t hem.
im in need of help, for some reason before i run i get quiet nervous, when i run i find it really hard to get my breathing right and my chest goes really tight and painful so i then find it hard to carry on as i dont feel i can breath! anything i can do to help me overcome the breathing problem!
Ok, is there some sort of insiders' joke going on here that explains why to an outsider it appears that someone has posted on the forum for the first time and gets sexual harassment for their pains?
Everybody is different - experiment and find what works for you. I take 3 steps to inhale and 3 to exhale. Getting it right reduced my HR by about 5bpm.
How hard is breathing? the more you run the easier it becomes, no one finds it easy when they go beyond their limits.
Charlotte when your chest goes tight try running as slowly as you can, it sounds daft but it's a technique I used when I first went on Long slow runs for Ultra training, for me it meant I could keep going when my body felt like stopping, after a while I'd recover and feel ok to run at pace again.
If your chest going tight when nervous it suggests you are 'hyperventilating' http://en.wikipedia.org/wiki/Hyperventilation . This can be quite distressing and cause various symptoms including light headedness, pins and needles etc. The solution (that sounds a bit silly) is to focus on breathing out not in.
Otherwise it is, as CliveS says, breath for three steps out and three steps in
Fill your lungs and breathe deeply and rhythmically, depending on how hard you're going.
So in my case - in for four (or even five) steps and out for four is steady aerobic plod ... in two three four ... out two three four ...
Cruising speed in a half marathon race is three in and three out, for a 10K three in and two out. Kicking at the end or labouring up a hill is two in and two out, by which time I'm in danger of not breathing but panting and it's time to ease off.
Do a bit of trial and error to find which rhythm suits you but the key thing is to fill yer lungs.