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Sandy
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« on: November 01, 2003, 08:40:33 AM » |
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In, out, in out, what is so hard about breathing while you run? Believe it or not there is a preferred way to breath while you run. A proper warm up is essential because it transitions the body from virtual rest to work. What does this mean? When at rest your heart rate (HR) will be approximately 70 to 80 beats per minute (bpm), lower if you are more fit. When running at an easy pace your HR may need to be approximately 140 bpm. When you move from one HR to the other quickly; for example you walk into the gym and hop on your treadmill at your intended workout pace, your HR will spike or jump into overdrive. During this time your breathing speeds up with your increased HR to accommodate the increased need for oxygen. When you remain at this speed for a consistent 10 minutes or so your HR levels off at its working HR or steady state. For most new runners this process causes them to think that they can?t breath when they run. You are better off to move slowly into your work pace so your HR and breathing stay controlled.
Once in steady state, the most efficient way to breath is through forced exhalation. Most people concentrate on the inhale, which causes them to breath very shallow into their lungs only. If you forcefully push all the air out of your body, you will have room for more air and this will force you into belly breathing or breathing diaphragmatically. A good way to control your breathing while you are learning, or if you find you get stitches when you run is to breath by your foot falls. To stay at a slow, easy pace count by three?s; so exhale, step, step, inhale, step, step. To increase your pace count by two?s; exhale, step, inhale, step. If you are trying to get rid of a pesky stitch exhale when the foot opposite to your stitch hits the ground. So if you have a stitch in your left side, every time your right foot lands exhale.
To improve the strength of your diaphragm, lay on the floor with a heavy book on your stomach. Now practice making the book rise and fall by breathing deep into your belly.
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