BREATH RUNNER BASICS
The primary purposes of syncing inhales and exhales to step count is to control pace, balance muscular recruitment patterns and to maximize aerobic effectiveness. It’s important to remember the breathing patterns outlined here are meant as both a tool and a metric. The various breathing patterns are tools used to maximize aerobic potential, stabilize perceived effort and to encourage efficient cadence. They are metrics in that they are used to regulate pace and thereby maintain the appropriate effort for the intended effort.
In our handbook, we will provide a basic overview of these breathing patterns, the logic behind them and their intended application. It must be stressed that breath running neither replaces nor competes with other time-proven training techniques for running. If anything, breath running is meant to be additive; a compliment to other concepts.
What we at Breath Runner have found is that by adopting a specific breathing pattern that matches the cadence while running, it can be effective in creating efficient “full” respiration and improving running economy for several reasons:
- Rhythm and coordination: Matching the breathing pattern to the cadence establishes a rhythm that helps coordinate the movements of the respiratory and locomotor systems. This synchronization can reduce the energy cost of breathing and make the overall movement feel more fluid and effortless.
- Diaphragmatic control: A specific breathing pattern encourages runners to engage their diaphragm, the primary muscle responsible for efficient breathing. When runners focus on their breathing, they are more likely to use their diaphragm effectively, which can result in deeper, more controlled breaths that enhance oxygen uptake and utilization.
- Reduced oxygen cost of breathing: When the breathing pattern is matched to the cadence, the respiratory muscles work more efficiently, reducing the oxygen cost of breathing. This allows more oxygen to be available for the working muscles, potentially improving running economy.
- Stress reduction and relaxation: A consistent breathing pattern can help runners maintain a relaxed state during their run. When the body is relaxed, it uses energy more efficiently, which can contribute to improved running economy. Additionally, focusing on breathing can help runners manage stress and anxiety, which can further enhance their overall performance.
- Prevention of side stitches: Adopting a specific breathing pattern can help prevent side stitches, which are sharp, localized pains in the abdominal muscles, often caused by shallow, rapid breathing or diaphragm spasms. By focusing on a specific breathing pattern, runners can reduce the likelihood of side stitches, allowing them to maintain a more consistent pace and improve running economy.
