What’s breath running all about?
There’s multiple reasons why we think the Breath Runner program is a great idea for most runners, not the least of which are: balancing stress across the body, increased overall body control which may make the run smoother, and improved breath efficiency. But the key feature that sets the Breath Runner program apart is simply by syncing breathing pattern to run cadence, it can control effort in real time. If one links their breath pattern to their cadence, it becomes a simple, direct metric which serves as the basis for controlling effort.
Most runners understand there is a need for short, high effort runs in training. There is also a need for long, low effort runs and some middle-effort, middle distance runs throughout a training program as well. Balancing these efforts and the time and/or distance needed to achieve the desired outcome on race day is considered by many the ‘Holy Grail’ of run training. As with most things in life, exactly what is needed, in what particular dosage, by each individual runner, carries the caveat, “It Depends.” No two runners are exactly alike, and therefore no training program, no matter how well constructed, will be executed to the same level of effectiveness. Run too hard, too much, and burnout and/or injury awaits. Running slow all the time teaches your body how to run slow, not fast. There needs to be a balance.
How best to “equalize” individual differences, and both simplify and maximize training effectiveness, is the goal of Breath Runner. Using “Step Patterns” allows the runner to dispense with concerns over other metrics which many runners find difficult to follow (because it requires constantly looking at a watch, smartphone, or other device) or is just annoying (for the same reasons). What’s an easy run if you’re new to running, and every run feels hard? What’s a “conversational pace” if you’re running alone? What’s the best pace for “race pace” for a distance you’ve never run before?
Welcome to Breath Runner! I think we’ve found an answer!
A.I. or A.I. for training?
In this day and age of digital wizardry, the question we’ve been asking is: Which is the better way to train? Using Artificial Intelligence, or “Analogue” Intelligence?
Most know that Artificial Intelligence for run training is the latest, greatest iteration of computing power, promising to gobble up incomprehensible amounts of disparate data from multiple sources, analyze it all lightning fast, then deliver personalized results and prognosis for continued progress.
“Analogue Intelligence” is our term for “listening to our bodies”.
As we note in the Breath Runner Handbook, complex things happening under constrained timelines seem more “advanced”, so we tend to gravitate to those things and the people who appear to have “mastered” them. But so often it’s illusory; little more than a sleight of hand trick. Or, more accurately, computerized chicanery, thanks to the micro-computer strapped on our wrist. These modern marvels of miniaturization spew forth numbers and algorithmically produced conclusions about performance that do not necessarily reflect one’s personal and physical reality.
So which is better? Why not a bit of both!? There’s a lot of promise in the future of digital A.I. training. However, there is the need for some common sense to be applied as well. Allowing the body to help dictate the parameters of effort while training seems like a sensible approach to us. Breath Runner neither opposes nor wishes to over-ride any well designed training plan, whether it be a “Golden Oldie” or the latest greatest thing.
Learning to use one’s breath as a way to help gauge and/or support effort and heighten cognizance of one’s internal demeanor is important no matter what training format is used. Body awareness is a skill. We can help you learn it!
Discover the art of Breath Running and redefine your relationship with the sport. Visit BreathRunner.com to revolutionize your experience, and embrace the hidden potential of your breathing for improved performance and overall health!
Training to race?
I just asked a question on social media: Are you training to race, or do you find you’re racing your training? How do you keep yourself in check on what are supposed to be those long, slow runs? How do you ensure that you’re training in a way that benefits race day goals instead of running like you’re racing every time you strap on your shoes, and leave yourself flat on race day?
These are points which I hope to delve into over the coming months to help make clear my vision for an effective, sustainable training program using breath running techniques. I’ve been using these techniques with my athletes for over two years now, and have found them to be very effective. I look forward to sharing these insights! If you’re interested in learning more about Breath Running, you can read the Breath Runner Handbook now at http://www.breathrunner.com/handbook
Training plans are now available via TrainingPeaks! And check out our Breath Runner apparel also available on the website!
Running is simple. So why is it so hard?
Most everyone knows that running is a fantastic exercise that offers numerous health and fitness benefits. At its most basic level, running simply involves propelling your body forward quickly by alternating your legs in a rhythmic motion. We’ve been doing it since we were little kids! So why does it seem so daunting to the “newbies” — those who didn’t grow up doing Track & Field all through their school years — who have decided to start using running as a way to get back into shape?
While running is simple, there are some proper techniques, training principles, other considerations which can help you get started and progress as a runner. There are countless books and magazine articles detailing each and every little thing that can possibly be discussed. And yet, it is difficult at best to find anything which relates to one of the primary drivers of running performance — our ability to breathe effectively while running.
Most information offers breathing techniques to do while at rest, or while doing relatively static exercise positions. Some will discuss linking breathing patterns to cadence, but usually only at very high effort levels. But using breathing patterns as a primary source of governing effort? That is almost unheard of. Until now.
Welcome to Breath Runner! We think we’ve found a way for those just starting out to find the right mix of effort to make their journey more effective and enjoyable, as well as those with experience to unlock untapped potential!
Have a look at the Breath Runner Handbook and follow along here in our journal as we unpack the methodology and logic behind this exciting process! Want even more exclusive content? Join the Breath Runner Club today!
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.
When's the last time you thought about your breathing while running?
We at Breath Runner don't mean when you’re running hard, giving it a lot of effort; we mean from the beginning of the run, throughout the entire run, all the way to the end.
When's the last time your breathing dictated the pace of your run?
This is what Breath Running is all about. Taking the single most important variable involved in running — the ability to consume and utilize oxygen — and actually making it the priority. Not “a” priority — THE priority.
Breath Running is a concept whereby runners pace themselves by coordinating inhales and exhales with cadence (a.k.a., Steps Per Minute, or SPM). Nobody knows exactly when the idea to use breathing patterns to help with pacing began, but military armies have marched soldiers while having them chant songs since at least Alexander the Great marched on the Balkans more than 2,000 years ago. More recently (“recent” being at least the last 50+ years, maybe more), top level coaches have used breathing patterns to help their elite runners and other endurance athletes to be able to maximize their aerobic function.
The more oxygen a runner can take in and process, the greater their capacity to run longer and/or faster, generally speaking.
We at Breath Runner have taken this basic concept and organized it into a program that we believe can help the novice and the elite alike.
Are you ready to start your adventure? Join our team!
Welcome!
My name is Brian Fallon, and I’m the Owner and Head Coach of AquaTerra Coaching, LLC. Around two years ago (as I write this), I heard about a concept that piqued my interest: pacing run efforts with breathing patterns. Something about this concept immediately clicked with me, probably because of my swimming background and the breathing drills we do as part of training. I started to dig into the background, theories, and science of this approach to run training which does not need any gimmicks, gadgets or even electronics (data gathered for post-run analysis is never a bad thing! )
Then I began experimenting with breathing patterns while running, both for myself and some of my athletes, a mix of runners and triathletes. What has emerged is what I believe to be a whole new way of training for endurance running (from 5Ks up to Marathons and beyond), yet grounded in very old, well established principles which have been scientifically validated.
I’ve started this website as a way to describe the concepts and methodologies of Breath Running, in hopes of inspiring those who think distance running is beyond their capabilities to give it a try. Experienced runners, triathletes, and others may find this practice the ‘missing link’ to their being able to run faster, use less energy, and reduce their exposure to over-use injuries. All that’s needed to get started is a pair of sneakers and a willingness to try something new!
Ready to breathe new life into your running? Join our team!