Breathing Techniques for Distance Running

How do you breath better while running long distances?

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cassidykuakini

Question:

How do you breath better while running long distances?

Sometimes I would get side pains or I would not have the energy to run faster on the last lap.

Asked by cassidykuakini - 4 answers - 20 weeks 5 days ago

distance running

elkynben

I practise triathlon, so I difference that upper breathing (at lungs) is better for my relaxed running. Instead, my cycling is better when I breath deep (as inflate a lot the stomach). Swimming is quite different (plexus breathing, expiration is longer, and inspiration is shorter). Well, these are sensations based on experience, I do not undestand the physiology.
Perhaps you can check the IMT (Inspiration Muscles Training) article on this web, it is so good for your VO2 max.

Submitted 20 weeks 5 days ago by elkynben

scousemouse78

this is purely down to lack of lung fitness and a need to increase your capacity.

Increase this through faster paced intervals, with specific timed recoveries. what distance are you running?? if you are training for 800 metres then you can do 2 x 200m reps to get your speed and fast twitch fibres going, then 3 x 400m and finish again with 2 x 200m.

This is getting you used to running while you are pre-fatigued therefore your lungs will be working overtime to get the oxygen round and the blood flowing through.

Hope this is a point in the right direction for you. Chris

Submitted 20 weeks 5 days ago by scousemouse78

dunk.9

Hey mate
just some advice i recieved awhile ago
was that as part of your training just before u got to bed
practice diaphramatic breathing which is where u use your diaphram instead of your lungs as it can hold more oxegen and will also reduce your chances of back injuries.

Hope it helps

Submitted 19 weeks 6 days ago by dunk.9

defrayne

Here is the basis for my breathing technique while running:

Tempo based on 90 bpm foot cadence
Note - tempo can be maintained easily by thinking in your head of or playing an energizing but repetitive (tempo wise) music track on your ipod - an article specifically on this to come soon
-----------------------------------

-> For the first 30% of the distance:
1 breath out per 4 steps
1 breath in per 4 steps

--> For the 30% - 50% portion of the distance
1 breath out per 3 steps
1 breath in per 3 steps

--> For the 50% - 70% portion of the distance
1 breath out per 3 steps
1 breath in per 2 steps

--> For the 70% - 95% portion of the distance
1 breath out per 2 steps
1 breath in per 2 steps

--> 95% - 100%__
Anything goes depending on whether it is a sprint finish

In conclusion, the better your aerobic capacity, the longer and harder you can run with the lowest breaths per step.

Submitted 19 weeks 5 days ago by defrayne