TMP 001: Breathing Technique For Runners
Part of what I teach is Running Technique and today I would like to talk to you about breathing while running. One of the most overlooked aspects of running, health and physical and mental performance.
There are many ways to breathe while running and coaches teach their way, the way that works best for them. I will teach you the breathing pattern my sensei taught me many years ago.
So let’s begin.
First we must make sure you breathe in a correct way:
1. Breathe in through your nose and out through your mouth. This way you avoid inhaling dust particles by filtering the air. You are also using your nose which is part of the respiratory system. We are supposed to use that to breathe because that’s what it was designed for in the first place. You can also breathe out through the nose.
2. Breathe in expanding the stomach or pushing the belly button out. Breathe out pulling the belly button in towards the spine. Your chest should not move in and out and your shoulders should not move up and down. You should practice this stationary or while walking before you bring it into your running.
3. Don’t slouch when you breathe out or push your hips forward, rounding your lower back when you breathe in. Your body is stationary and only the stomach moves in and out.
Now let’s move on to breathing rhythm while running. This works for myself and my clients and it’s a good place to start.
1. Breath in on 2 steps, breathe out on 2 steps. It goes like this…
2. Break down the breathes , don’t do a long inhale and long exhale. You must control the air that goes in and out so you don’t inhale or exhale too much pr too little. It can also make you dizzy . So try to do This…… And not this…..
3. Do not fill up your lungs with air or empty them all the way. Leave some space otherwise you create pressure and run out of breathe
4. From time to time you may need to take a long in breathe through your nose or mouth or exhale long. Thats ok, there was a break in the rhythm and your body needs to adjust that
5. If you are not used to breathing through your nose this will seem very difficult and unnatural. That’s ok and normal. Practice the breathing when you walk before you run and practice other breathing techniques as well to increase lung capacity. Remember that the nose is part of the system responsible for breathing, it was made for us to breathe through it not through the mouth. The more you practice the easier and more natural it becomes.
Practice breathing and your running performance and your general health will see huge improvements.