More About Zones
An illustrative comparison of Breath Runner Step Patterns, Rating of Perceived Exertion (RPE) and Training Zones. Note that as fitness improves, Training Zones shift, allowing for much greater aerobic training.
In this digital age we live in, it is important to remember that we are in fact analog beings. We use numbers to comprehend data and compartmentalize concepts, but the cells in our bodies don’t care what those numbers or concepts are. Most training plans use a traditional 5 Zone model for expressing physiologic effort levels, and these zones are usually defined by either running pace or a percentage of maximal sustainable heart rate. While these are perfectly valid metrics which have been used successfully for decades, they are also misunderstood and therefore misused by many. We have a different approach
A foundational concept of Breath Running is that by conducting training using specific breathing patterns, the body will seek out the appropriate pace and heart rate for the intended effort level on the day. Breath running acknowledges that no two days are exactly alike, and therefore, no two runs will ever have the exact same set of numbers. Instead of relying on such ever-changing variables, we allow the body to adapt to the demands of the run as it needs.
This graph is VERY generic, meant just to give a general idea of things.
A review of the different aspects of the Zones:
% of Max HR (Percentage of Maximum Heart Rate): This is probably the most commonly used metric upon which training is based. It’s probably also — in our opinion — the most misunderstood by those who do not possess specific training in establishing this protocol. There are many different ways to calculate “maximum” heart rate; almost all of them are inaccurate. The only way to truly know one’s actual maximally sustainable heart rate is to go to a lab where the runner can get fully wired up with EKG monitors, computerized Spirometry units capable of tracking both oxygen inhaled and carbon dioxide exhaled, and have continuous blood lactate monitoring done while going through a series of specific interval efforts. And they’ll need to constantly re-test in the lab as training progresses, because as fitness levels change, all the corresponding physiologic numbers change.
Note: “Max Heart Rate” is NOT the highest number at which the heart can beat. Trying to go there can literally be life-threatening. Do not attempt!
Rating of Perceived Effort or RPE: This is one of the easier ways of tracking effort, but it obviously comes with some huge drawbacks. Namely, what one person perceives as a “Hard” effort, another person may perceive as merely “Moderately Hard”. And what does “Easy” feel like when one is new to running? Almost nothing about running is easy when first starting out! Some like to use the concept of going at a pace at which they can hold a conversation. That’s generally a good — yet nebulous — metric; one person’s conversational pace may be their walking pace, while someone else may be able to happily chat away across an entire marathon. And what’s a “conversational pace” if you’re running by yourself?
Rate of Lactate production based on Molar concentration (millimole per liter — Mmol/L): This is a VERY accurate way of determining effort, because — obviously — it is very scientific. Lactate is a fuel which our body uses to create energy in the cells. As we undergo ever more strenuous effort, the amount of lactate circulating in the bloodstream can be detected. The point at which the amount of lactate being produced exceeds the capacity of the body to clear it from the cells is known as the Lactate Threshold (LT). The challenge is, of course, that constant blood sampling while exercising is required to determine this. If the runner is not on a treadmill in an exercise performance laboratory, that’s unlikely to happen. Lactate threshold can be inferred by things like pace or heart rate, but caveats apply here as well (inaccuracies in determining heart rates, the need for constant re-testing, etc.).
% of Goal Race Pace: This is similar to percentage of Max Heart Rate, but the main drawback is also glaringly obvious: How does one determine “Goal Race Pace” in the first place? There is a big difference between “I want to go [this] fast!” and “This is the pace at which my body can actually maintain (assuming proper fueling throughout).” If a runner is experienced, they will have a pretty good sense of what a realistic goal pace is for them, and can set their training accordingly. But for the novice runner, trying to base training on this metric is pretty close to just wishful thinking, and most likely will lead to injury if the goal pace was set too high.
Respiration Rate or Breaths per Minute (BPM): This is a very accurate metric which correlates closely with Lactate Threshold. But unless one is able to count their breaths while keeping track of time, it’s not very practical. Or is it?
Note the “J Curve” pattern; there is an exponential increase in respiratory rate as effort increases. This is roughly the same trajectory found by scientists when they are taking continuous blood samples during ramp testing, tracking lactate levels in the bloodstream.
Out of the five methods for determining Zone Intensity, it appears that A) drawing blood to scientifically determine lactate levels, or B) syncing respiration rate to step count, are the only truly accurate methods available.
An illustrative comparison of Breath Runner Step Patterns, Rating of Perceived Exertion (RPE) and Training Zones. Note that as fitness improves, Training Zones shift, allowing for much greater aerobic training.
Breath Runner is not trying to diminish the role or importance of knowing one’s heart rate zones or paces; far from it! We are simply offering a different TRAINING modality, in which the preoccupation with numbers - especially during early season base work or for the novice runner - can be “moved” to where they are most useful: trend analysis. When actually running, we find by just focusing on our breathing, using the various step patterns as a metric to gauge effort, our bodies naturally select the optimal “zone”, and our performance over the ensuing weeks and months reflects this optimization of effort.
Give Breath Runner a try! We think it’ll work for you, too! Need to get started? Training plans are now available via TrainingPeaks!
About Zones
Endurance events like running are all about moving for a substantial amount of time at a physically sustainable rate. In races, it’s preferable if that rate that is slightly more sustainable for you than the other people in your Age Group. The way one becomes able to motor along at these elevated effort levels for such extended lengths of time is by training one’s body to become acclimated to, and strong enough for, such feats.
While getting stronger is an obvious goal of any exercise, when it comes to endurance sports like running, it’s important to remember that you’re not just training your muscle fibers. You’re training your cardio-vascular system (not just your heart and lungs, but your ability to absorb oxygen efficiently at a cellular level while simultaneously clearing waste products caused by the increased efforts from the muscle cells). You’re training your digestive system, because for runs/races lasting an hour or more, you need to be able to take in nutrition AND effectively absorb it in order to continue to move at a rapid pace for such long periods of time. You’re training your endocrine system, your body’s system of hormones and other chemical messengers, that during prolonged exercise are furiously racing around your body trying to patch things up like a frazzled event planner trying to orchestrate a high society wedding in a demolition zone. And most importantly, you’re training your brain, both physically and mentally. The very thought of running for a duration of anywhere from 30 minutes to several consecutive hours is dismissed out of hand by most people as impossible, or at least as only possible if one is possessed by demonic forces or severe psychiatric disorders (all of which may be true, but that’s a different discussion for another day).
Self-propelling one’s body across vast distances and over prolonged periods of time requires a certain degree of suffering. Such suffering is not for the faint of heart (literally, as well as figuratively. Please check with your doctor and/or cardiologist before starting a new exercise regime). Learning to push yourself through challenging workouts, day in and day out, week after week, is how both your body and your mind becomes accustomed to this unique and decidedly masochistic behavior. As two-time Ironman™ World Champion Chris “Macca” McCormack says, you learn how to “embrace the suck.”
The good news is that coaches have found, and science has confirmed, that there are specific effort levels which will help enable specific adaptations. These levels have been quantified into “zones”, usually defined by a percentage of one’s maximum sustainable heart rate (but they are other ways as well). While there are many variations of zones (the number of zones, the range within zones, etc.), a commonly used matrix looks like this:
Example of generic training zones - not intended for actual use.
It should also be noted that there is a range of effort within any given zone, and there is usually some degree of overlap between any two adjacent zones. In other words, there’s usually variability intentionally built in.
The bad news is, many people (especially those who are not working with a coach) do the vast majority of their workouts in inappropriate zones, and therefore are not able to reap the rewards for their efforts come race day. Most commonly, they unwittingly end up training at too high of an effort too much of the time, and never reap the benefits of deep aerobic training. This is often referred to as “Grey Zone” training.
Grey Zone* training is basically training either too hard when the training plan says to take it easy, or not going hard enough when the plan says it’s time to do so. Usually, it’s the former (going too hard on easy days), which results in the latter (not having the energy available to go really hard when needed). A very simplistic summary of this would be to say these athletes unwittingly operate at too hard of an effort to allow one’s body to make the necessary adaptations to gain efficiencies at the cellular level. Many then find themselves unable to sustain the more intense efforts, which means that they’re not getting the neuromuscular adaptations that they’ll need for real performance improvements.
*While “Grey Zone” is a commonly used term, in reality, there’s no such thing. There’s easy, medium, and hard efforts, and the boundaries are defined by the ability (and inability) of the body to clear excess amounts of lactate.
There are a number of different training methods out there which specify a given heart rate or running pace in order to attempt to keep athletes within the “appropriate” training zone. Many of these are scientifically validated and most are used extensively throughout the running community. But I have not found very many which incorporate structured breathing into the run training. I find this odd, since utilizing oxygen effectively is one of the most important aspects of improving one’s running performance! As internationally-recognized exercise physiologist and former cycling Time Trial (TT) record holder Dr. Andrew Coggan, Ph.D. says, “It’s an aerobic sport, dammit!” And as far as I am aware, there are almost no running plans which base an entire training regime upon breathing, especially for beginners. Until now, that is!
There’s more to breathing than just taking breaths, just like there’s more to life than just being alive. If you search the Internet for breathing techniques, you’ll be flooded with a mind-numbing number of suggestions, many proclaiming desirable health results like weight loss, improved mental clarity and better blood pressure, to fantastical claims that border on the occult. We at Breath Runner are not going to engage in arguing about or fact-checking any of these. We’re just going to present what we’ve found as it relates to running and other endurance sports, and how we’ve discovered ways to incorporate these findings into Best Practices, always with the option for you to do whatever works best for you.
What’s the big deal about breathing, anyway?
To begin to understand why Breath Runner taken this unique approach towards run training, a bit of a fundamental refresher course is in order.
If you’re serious about training for running, then it’s necessary to:
Train your muscles
Train you cardio-pulmonary system
Train your digestive system
Train your hormonal (Endocrine) system
Train your nervous system
Collectively, these are known as “Your Body”. That’s what you’re training - your WHOLE body. Yes, some parts will be given greater emphasis than others at points, but when you’re running, every part of your body is involved. For beginners, we find it’s helpful to flip that list upside down and prioritize training through that lens:
Train your nervous system
Train your hormonal (Endocrine) system
Train your digestive system
Train you cardio-pulmonary system
Train your muscles
We’ll get to each of these as we go along. First, Number One: the nervous system. This includes that grey, squishy supercomputer between your ears. When we speak about training for running, most automatically think about the legs. But the reality is that when we begin training, the thing that we’re REALLY training is our brain. Everything else follows.
So, what’s that got to do with breathing? Think about that old adage on how long you can survive without various necessities. Without food, you would perish after a few weeks. Without water, you would perish after a few days. Without oxygen, you will perish within minutes. On average, ten minutes without oxygen will result in severe, irreparable brain damage. Now compare that to the industry advertiser’s and social media influencer’s “priority” list for training. It is our opinion that no amount of things you wear or consume while running will ever do more for you than simply breathing as fully and powerfully as possible.
Breathing is a decidedly unique feature in our physiology, being that it is both autonomous — it requires no thought to operate — and yet it can be completely controlled by our thoughts. Have you ever been threatened by a toddler who told you that if you don’t acquiesce to their demands, they’ll hold their breath until they turn blue and pass out? This illustrates the power of the Brain-Breath connection. Our mind is so powerful that even as a child, we can consciously override our basic physiological need for oxygen! But our brains are clever enough that they are hard-wired to self-protect and will render our puerile selves unconscious so that our autonomous system can restore the life-sustaining flow of air before any serious damage can occur.
It has been known for years - Millenia, actually - that by focusing on the pace and depth of our breathing, it can have significant positive effects on our mind and body. More recently, scientific studies have revealed several regions of our brain linked to body awareness, attention, and emotion become innervated when we pay attention to our breath. In the past few decades, the importance of linking breathing to running in a focused manner has attracted the attention of some of the sport’s top coaches and athletes. To date, it seems to have been reserved for the elites, a way for them to gain that extra edge needed to conquer other elites in races. But what if focused breathing techniques could be brought down to a level where these incredible benefits would be something available to mere mortals?
Welcome to Breath Runner! We think we’ve found a way!
Sprinting
Sprinting is very short duration, VERY high effort running. Because of it’s nature, sprints are mostly — if not entirely — anaerobic efforts, and therefore are beyond the level where a breathing pattern is meaningful. Just RUN!!
After a sprint effort, it is possible to use breathing patterns to gauge recovery. The amount of time it takes to go from just gasping for air, to a 3-Step Breath pattern, then to a 5-Step, and so on, can signal how soon one can be ready for repeat sprint efforts (i.e., HIIT — High Intensity Interval Training). Tracked over time, the time it takes to recover from maximal effort sprints can be an indicator of increased metabolic efficiency and improved aerobic conditioning. Likewise, an increase in recovery times after maximal effort sprints might indicate over-training, illness, or other issues which may require deeper investigation or medical intervention.
Breath Runner rarely uses any maximal effort sprints in our training plans, and if and when it is called for, we always urge extreme caution.
It should be noted that with the extreme level of exertion required for maximal effort sprinting, the risk of injury becomes exponentially greater. Lack of appropriate warmup and/or strength conditioning prior to sprinting can result in muscle and/or ligament strains, sometimes even tears or ruptures. Also, due to the nature of sprint efforts, one approaches their maximal heart rate. This level of exertion can trigger unknown or undiagnosed cardiac issues, leading to severe health consequences, strokes, and possibly death. Extreme caution is advised, and at the first sign of ANY non-normal or unusual feelings, sensations, dizziness, disorientation, or vision issues, one should STOP EXERCISING immediately and seek appropriate medical assistance.
As always, it must be noted that one should always seek qualified medical advice as well as obtain medical clearance from one’s doctor or appropriate healthcare provider before starting any kind of nutrition, weight loss, and/or fitness program. The materials and content contained within the Breath Runner training programs, as well as our emails, newsletter, journal entries, and/or the Breath Runner website as a whole are for general health information only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Any and all specific medical questions should be presented to one’s own physician and/or healthcare provider.
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.
Five Step Breathing Patterns
The Five Step Breathing Patterns used in Breath Runner training programs roughly equate to a “Zone 3” (Zones to be discuss in subsequent journal posts) or 10K pace (if known) for training runs. A few notes about Five Step patterns:
• Effort is significantly higher than Seven Step. Focus on “getting comfortable being uncomfortable.” The good form honed during the Nine and Seven Step patterns are coming into focus at this effort level. Hold that form while working to hold pace.
• Five Step patterns can still be a “governor” on effort (keeping effort level under control), but the longer the time spent in this pattern, the more the pattern will morph into being a source of support for sustaining the effort.
• Just breathe! The demand for oxygen (or, more accurately, for removing carbon dioxide) is such that nasal breathing is becoming impractical for most. Never artificially restrict breathing when under stress!
• Pay attention to arm carriage. At these elevated effort levels, the upper body becomes an important part of run form. Try to keep elbows behind the armpits, and don’t cross hands over the midline (sternum). Keep arms bent 90 degrees or less at the elbow (hands should be relatively close to the armpits).
Again, a key concept of the Breath Runner training program is to use breathing patterns to control efforts, which allows the body to habituate to the demands of running. Rather than trying to impose an arbitrary “hard” value (be it pace, heart rate, etc.) and expecting the body to respond to that — no matter what — we have found that by using a breathing pattern appropriate to the intended training effect, it will give the body the opportunity to better adapt to ever increasing volumes and/or intensities needed for goal races. Herein is a core concept that we can’t stress enough: Breath Runner is NOT about improving your breathing (although that may well be a beneficial side-effect). It is about targeting the efforts of your training, using the most instantly available and objective metric — your breathing — as a guide, instead of focusing on things like numerical metrics, vaguely defined goals or other such things which can lead to unproductive efforts. The Breath Runner training program is designs as to provide a template to build health and stamina in a way that puts the body’s needs first, and allows performance to develop in an organic and sustainable manner.
Next up: Three-Step Breathing Patterns
Seven Step Breathing Patterns
The Seven Step Breathing Patterns used in the Breath Runner training programs roughly equates to “Zone 2+” efforts (“Zones” to be discussed in subsequent posts) or approximately Half Marathon pace (if known) for training runs. A few notes about Seven Step patterns:
• For the 4 In/3 Ex pattern, it’s one smooth, continuous inhale for four steps, then one smooth exhale for three steps. For the 3 In/4 Ex pattern, it’s one smooth inhale for three steps, and one smooth exhale for four steps.
• Still need Fast feet! The relatively long inhales and exhales of the 7-Step patterns still require cadence to stay reasonably rapid. Keep stride distance (the distance between steps) sensibly short to accommodate the higher cadence.
• Keep Running Tall! While the effort level has increased slightly over the Nine Step patterns, effort levels should still be deep in the aerobic zones. Stride should feel natural and relaxed. Minimize unnecessary upper body movement.
• Should still be able to nose breath for the most part, at least during the inhale. Don’t attempt to suck air in; rather, allow the lungs to fill from the bottom up. Put the emphasis on the exhale, as this may help strengthen core muscles.
There is an additional 7-Step breathing pattern that may appear in Breath Runner training plans: the Five-Step inhale, Two-Step exhale. This is usually reserved for specific applications, such a relatively long, not terribly steep hill intervals (an example: a four minute uphill run on a 4% grade). The long inhale requires the overall effort to stay low, but the short exhale pattern requires a STRONG, forceful exhale. We have found that this forceful exhale helps generate an extra “boost” to the step, which helps build leg muscle strength. There is also an “enhanced squeeze” of the core in order to expel the air on exhale. We have found that this is akin to doing several dozen (possibly several hundred, depending on the exact length of time) mini-crunches. It’s like there’s strength training “hidden” within run training!
Again, it must be emphasized — these breathing patterns are GUIDELINES, to be used as a way to gauge and control effort. Never artificially restrict your breathing for any reason. If you feel the effort becoming unsustainable, that is your body’s signal that you’re going too hard! Back off the effort; walk if necessary. You always want the breathing pattern to feel like it’s a natural extension to the effort required.
Next up: Five-Step Breathing Patterns
Nine Step Breathing Patterns
Here’s a quick review of the various breathing patterns used in the Breath Runner training programs. It’s important to remember that these are meant as GUIDELINES, not requirements for running. They’re a metric; a tool available for use by one and all.
The Nine Step Breathing Patterns are primarily used for Warm Up, Cool Down, and roughly equate to “Zone 2” (to be discussed later) or approximately Marathon pace (if known) for training runs. A few notes about Nine Step patterns:
• For the 5 In/4 Ex pattern, it’s ONE smooth, continuous inhale for five steps, then ONE smooth exhale for four steps. For the 4 In/5 Ex pattern, it’s one smooth inhale for four steps, and one smooth exhale for 5 steps.
• Fast feet! In order to be able to inhale for five steps and exhale for four steps, or vice versa, cadence must stay reasonably rapid.
• Run Tall! Good running form is essential. Keep ribcage centered evenly above hips, creating a strong “body canister” which allows for maximum diaphragm deflection. “Lead from the sternum” or “ears over ankles” are helpful cues to remember to lean slightly forward (without bending at the waist!) while running. Keep eyes forward and jawline parallel with the ground.
• Nose breath if able! Nasal breathing helps reinforce the importance of running at a relaxed pace suitable for the effort level. It can also help strengthen respiratory muscles.
• Focus on the exhale — strong yet smooth and controlled throughout. Allow the air to naturally flow back in on the inhale, filling up “from the belly”* first. This deep, rhythmical breathing will pay HUGE dividends over time!
*Important caveat: When we talk of “belly breathing” in running, what we’re suggesting is to ensure that deep breaths are taken, as opposed to shallow, “upper-chest” breathing that often happens with inexperienced runners. Because of the dynamics of running (the way the muscles surrounding the hips and abdomen are engaged), traditional “belly breathing” — intentionally attempting to allow the belly to distend — is impractical. Instead, focus on expanding the bottom of the ribcage with each inhale (some call it “breathing sideways”). However you want to imagine it, as long as you’re filling your lungs as completely — but without stress or strain! — as possible, is up to you. Again, these are guidelines, not rules.
Next: Seven Step Breathing Patterns
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!