• Skip to content
  • Skip to primary sidebar

Race Pace Jess

Header Right

  • Home
  • About
    • Disclosure
  • Running Tips
  • Run Coaching
    • Race Pace Personal Records
  • Other Services
    • Press

Feb 17, 2016
Running Tips

Become a Better Runner By Focusing on Your Breath

IMG_6253

While many running articles focus on footwear, training programs and nutrition, an important subject matter is often left out – breathing. Contrary to popular belief, effective breathing can have a large impact on one’s performance.

Why?
Your muscles require oxygen to work efficiently. Fast, shallow breathing results in diminished oxygen supply to the muscles. Therefore, focus on inhaling for longer periods of time to get as much oxygen to the muscles as possible. Additionally, slower breathing equates to a lower heart rate, and a lower heart rate equates to less aerobic stress on the cardiovascular system.

Timing your breaths can also help with pacing. For example, inhaling for two steps followed by exhaling for two steps can assist in keeping your pace steady throughout a run.

Lastly, your breathing rate can tell you a lot about your effort level. Studies have shown that the ability to talk while exercising, while labored, is a sign of exercising at one’s lactate threshold – a common metric for a high, but sustainable exercise intensity level.

When?
Focus on your breathing rate (i.e., respiration rate), not just your stride rate and form while running. Initially, awareness of your breathing rate will require a conscious effort however after a while, you should notice that you’re always aware your breathing rate. Anytime you run, you should be monitoring your breathing rate to ensure that you are working at the correct workload and being as efficient as possible.

How?
Focus on breathing in for two complete gait cycles (left, right, left, right) and breathing out for two cycles. This will help teach you to control your breathing as well as how it relates to pacing and stride rate.

Be aware of your breathing rate at all times. If you find your breathing rate is too fast, focus on inhaling slower and if that is not possible, slow your pace until you can control your breathing rate, as noted in the breathing drill above.

*This article first appeared in a RPRC weekly email. To become a member of Race Pace Run Club sign-up here (it’s FREE!).

Share403
Pin245
Tweet
648 Shares

2 Comments

Don’t miss out

Join 600 other Runners just like you!

« Race Recap: 2016 NYRR Gridiron Classic
First Run Look: Under Armour SpeedForm Gemini 2 Record-Equipped Running Shoe »

Reader Interactions

Comments

  1. tcc says

    March 1, 2016 at 4:01 pm

    Projetos desde pesquisa existentes na Instituição,
    vinculados aos professores e que servirão porquê linhas a pesquisa para os projetos desde TCC.

    Reply
  2. unsecured loans says

    March 4, 2016 at 2:46 pm

    Many thanks for this insightful post. Found out a bunch of beneficial stuff for monetization from here.
    Cheers. A special and really practical content provided which is truly significant,
    Thanks a whole lot for discussing such a splendid post.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

CommentLuv badgeShow more posts

Primary Sidebar

I'm Jess Underhill, a certified run coach and freelance fitness writer. I experienced my first runner’s high when I was 13 and it had a profound impact on how I saw myself and this world. My mission in life is to help people chase down their personal bests and crush their goals so that they too, can change their perceptions. Read More…

Let’s Connect

Join Race Pace Run Club

Subscribe to get tips and connect with runners just like you!

Follow on Instagram

Categories

Become a smarter runner and achieve goals that set your heart on fire

  • Home
  • About
  • Running Tips
  • Run Coaching
  • Other Services

Copyright © 2023 · Cultivate Theme theme by Restored 316