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breathing..yup we all do it...
brizzichick
Posts: 166
in General Chat
but i'd like to know how to breathe properly when running....
firstly i'm not the most quietest breather...in fact you could hear me over any passing trucks a mile away!...
do you breathe shallow or deep or through the nose and out of the mouth...or as i do...in and out of mouth probably waaay to shallowly??? oh the questions...
come on mr hughes..you're the 'oh wise one' about running...any suggestions???
anyone other ideas greatly received [:)]
firstly i'm not the most quietest breather...in fact you could hear me over any passing trucks a mile away!...
do you breathe shallow or deep or through the nose and out of the mouth...or as i do...in and out of mouth probably waaay to shallowly??? oh the questions...
come on mr hughes..you're the 'oh wise one' about running...any suggestions???
anyone other ideas greatly received [:)]
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One should always strive to fill ones lungs as much as possible obviously as this helps gas exchange, but also because if you are belly breathing then the rib cage & shoulders must be relaxed which will further allow rib cage expansion & more air in, Listen to yuor breathing as you run & consciously slow it down..it will feel weird at first, you may even get light headed, but persevere & like any practiced skill it will become second nature. If you ever come on a coached run session with me you will hear 'slow down your breathing/breathe deeply' as my most oft repeated coaching point.
I was taught that that was not correct and you should breathe in and out through the mouth to get the max possible flow into and out of the lungs as the nose is a lot smaller than your mouth!
I too sound like a steam train when running but I just turn up the volume on my Ipod.....it means I can't hear myself and quite frankly...who cares about anyone else[:D]
I hope this makes sense....its probably b*ll*cks but it works for me.....happy running (and breathing)
will also not worry about how much noice i'm making...and if i'm ever running behind you...you'll know who it is and wave to me [;)]
I was taught differently in muay thai, told to breath all the time and to breath hard to engage the muscles...... this has nowt to do with Tri.
I asked the same question in a thread a few days back and it seems more and more views on the topic are appearing. I try now to slow my breathing down as I find that by breathing sharply that I get a stich. I do have a general breathing problem due to my asthma.
Coincidently, I've not needed my inhaler in a week now.
We only absorb a small per centage of inspired O2..can't remember how much now, something like 21% of air is O2 & we breathe out 16% so only absorb 5%, so holding of breath will not allow more gas exchange, but breathing deeper opens up more passages to allow a larger area for absorbtion & thus a greater volume of O2 not a higher %age. So I would still go with breathing in as deeply as you can train yoyrself to do & is comfortable to do...think how you breathe during swimming.
Britspin,
I generally have problems with my running, usually its astham related but I decided to give your technique a go. OMG I ran last night superbly. I didn't need to stop as often although I did lose the technique later into the run.
I also used my HRM and maintained a heart rate of 155 (I'm 31yo) so I'm trying to guage if I was still going too hard. However by slowing my breathing down I did feel alot better (albeit light headed/ dizzy to begin with.)
Thanks for that!!
got a 10k in a couple of weeks so am definitely going to use this technique...thanks for your advice[:)]