Three Step Breathing Patterns
The Three Step breathing patterns used in Breath Runner training programs roughly equate to “Zone 4” or higher (Zones will be discussed in a subsequent journal post), or 5K (if known) or faster pace for training runs. A few notes about Three Step patterns:
• Feet WILL be fast! This is the pattern which should be used when approaching one’s maximum sustainable effort.
• VERY useful for Hill Running. REALLY work the exhale!
• Inhales need to pull DEEP into the lungs. However, because of the effort level, “belly breathing” (as it is commonly known) becomes difficult and impracticable. Think “expand the base of the ribcage,” or “fill the breath sideways” as ways to focus on deep, expansive breaths at high effort.
• Exhales should be STRONG but controlled. Fully engage the Transverse Abdominus, the girdle-like muscles which wrap 360 degrees around the abdomen, in order to push the air upward and out in one controlled but emphasized effort.
• Control the arms! There is a need to “pump” the arms at higher running speeds, but don’t let them flail*. Keep the shoulders down and elbows back, trying to minimize cross-body action.
*The exception to this is downhill trail running, or running down very steep gradients. It has been shown that due to the technical nature of following steep and-or uneven terrain at high speed, keeping the arms wide and allowing them to move “inelegantly” can provide for better balance control, and thereby allow for faster and safer downhill running.
• This pace SHOULD begin to hurt after a few minutes! Embrace the suck! Remember, the faster you run, the sooner you’re done!
It also must be stressed once again to NEVER artificially restrict your breathing when stressed. As your approach your maximal limits, you need to do what you need to do in order to sustain that effort. These suggested breathing patterns are meant as GUIDELINES, not rules. The concept is simply that a 3-Step pattern is metric to be used to help gauge high-intensity efforts IN TRAINING, such as during short, fast interval efforts. Any and all breathing patterns can certainly be utilized on race day, but the point of a race is to go as fast as possible from Point A (the Start line) to Point B (the Finish line). Your training is meant to help you build your strength and stamina to allow your “fast” to be as fast as it can be for you. Throughout the course of your training, you should have developed a sense of what is an appropriate, sustainable effort for you personally for the distance of the race being run.
