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Breathing pattern for running?
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 2009-08-16 9:35 PM |
Champion  6656     |  Subject: Breathing pattern for running?I'm just wondering if there is an ideal breathing pattern for running? (ie. breathing in through nose, out through mouth)...Sometimes it doesn't matter because I just need to breathe when going up gauntlet hills or doing sprints...but for a solid pace run what is best? |
| 2009-08-16 10:02 PM in reply to: #2352189 |
 Payson, AZ | Subject: RE: Breathing pattern for running? My dog likes her tounge to hang out the left hand side of her mouth and just pant. Seems to work for her. But she can only go 9 miles. Might not be the best method.  |
| 2009-08-16 10:22 PM in reply to: #2352189 |
| New user 13 | Subject: RE: Breathing pattern for running? I was taught 2 inhales, 2 exhales in high school, as in: in (right foot) in (left foot) out (right) out (left) We'd start out 2-3 (in-in-out-out-out which is good, because it switches up the side you begin the exhale). I mentioned it to a friend recently, and he looked at me like I was crazy. I looked it up and it turns out it's totally legit! http://www.brianmac.co.uk/economy.htm (scroll to "The Breathing Issue"). |
| 2009-08-17 12:19 AM in reply to: #2352247 |
| Member 36 | Subject: RE: Breathing pattern for running? I find that a 3 beat in, and a 2 beat out works for me. I read that on a military fitness site and I find that when I really concentrate my HR does go down a bit and it takes my mind off the pain. Individual results may vary. |
| 2009-08-17 10:31 AM in reply to: #2352189 |
Member 106 | Subject: RE: Breathing pattern for running? I find when I'm not fit I worry a lot about breathing, as in I can't get enough. When I'm fit, I never think of it. Short answer, get fit. |
| 2009-08-17 10:38 AM in reply to: #2352189 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Breathing pattern for running? No, there is no "ideal" but breathing can be used as a guide. 4-4, you are going really easy and can hold a conversation (recovery sessions or Z1 for all the HR weenies). 3-3, you are working, but can still talk to people (long runs or Z2 for HR weenies). 2-2, you are working pretty hard and can only talk in short bursts (10k - half marathon races or Z4 for HR weenies). 1-1, sprinting or really hard efforts, not a good idea and not sustainable for long efforts (intervals or Z5 for HR weenies). And there are combinations of those. I do most of my runs with a 3-2 pattern. Just where I like to be and what I notice. But don't think about it or force it. Let your effort guide your breathing needs. |
| 2009-08-17 5:23 PM in reply to: #2353023 |
Champion 6656 | Subject: RE: Breathing pattern for running? hurtin - 2009-08-17 9:31 AM I find when I'm not fit I worry a lot about breathing, as in I can't get enough. When I'm fit, I never think of it. Short answer, get fit. I don't think about my breathing usually either and I wouldn't say that I'm not in shape. I come from a swimming background so the breathing in running is obviously quite different from swimming...I was just wondering if maybe I SHOULD be focusing on my breathing more... |
| 2009-08-17 5:34 PM in reply to: #2353048 |
Champion 6656 | Subject: RE: Breathing pattern for running? Daremo - 2009-08-17 9:38 AM No, there is no "ideal" but breathing can be used as a guide. 4-4, you are going really easy and can hold a conversation (recovery sessions or Z1 for all the HR weenies). 3-3, you are working, but can still talk to people (long runs or Z2 for HR weenies). 2-2, you are working pretty hard and can only talk in short bursts (10k - half marathon races or Z4 for HR weenies). 1-1, sprinting or really hard efforts, not a good idea and not sustainable for long efforts (intervals or Z5 for HR weenies). And there are combinations of those. I do most of my runs with a 3-2 pattern. Just where I like to be and what I notice. But don't think about it or force it. Let your effort guide your breathing needs. Thanks! I will try out different combos...I think I generally use a 3-2 pattern right now just thinking about it...so maybe I don't really need to change anything up! |
| 2009-08-17 5:39 PM in reply to: #2352189 |
Expert 1118 , North Carolina | Subject: RE: Breathing pattern for running? I'm no expert, but I think it best to simply breath however feels comfortable and natural to you. I cannot breath in through nose and out through mouth. I think I naturally do a 3 - 2 patern and when I exhale it's more like blowing out a candle. Don't know why. Just seems to work for me. But I think you should follow your natural rythym. |
| 2009-08-17 6:11 PM in reply to: #2354278 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Breathing pattern for running? mndymond - 2009-08-17 6:34 PM Daremo - 2009-08-17 9:38 AM No, there is no "ideal" but breathing can be used as a guide. 4-4, you are going really easy and can hold a conversation (recovery sessions or Z1 for all the HR weenies). 3-3, you are working, but can still talk to people (long runs or Z2 for HR weenies). 2-2, you are working pretty hard and can only talk in short bursts (10k - half marathon races or Z4 for HR weenies). 1-1, sprinting or really hard efforts, not a good idea and not sustainable for long efforts (intervals or Z5 for HR weenies). And there are combinations of those. I do most of my runs with a 3-2 pattern. Just where I like to be and what I notice. But don't think about it or force it. Let your effort guide your breathing needs. Thanks! I will try out different combos...I think I generally use a 3-2 pattern right now just thinking about it...so maybe I don't really need to change anything up! My point is not to TRY different combos, but to observe what you are doing at different inensities and gage your effort level accordingly. I've been running for a long time (on and off) and even I get thrown off when I actually try to change my natural pattern. Waht I've thrown out here is simply a very generic guide. The only thing I would say is that if you are breathing 1-1 all the time then you are going to have problems and should work on relaxing and taking deeper breaths. |
| 2009-08-17 7:52 PM in reply to: #2352189 |
Champion 6656 | Subject: RE: Breathing pattern for running? Sorry Daremo...Just read your message a little too quickly  I will not experiment with breathing patterns and just let my breathing come naturally |
| 2009-08-18 8:59 AM in reply to: #2352189 |
Extreme Veteran 318 Lunenburg, Nova Scotia | Subject: RE: Breathing pattern for running? Lots of good information about breathing patterns. As for your question about breathing in through the nose and out through the mouth... I was told by a former coach to breathe in and out through the mouth. Think about it... take a "deep" breath through your nose, then a "deep" breath through your mouth. You can get much more oxygen with a deep mouth-breath. I would be interested to see if any coaches out there have any feedback on this concept. |
| 2009-08-18 9:22 AM in reply to: #2355238 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Breathing pattern for running? The only reason to breath through your nose at all is it is a "filter" while breathing through your mouth is not. It is pretty simple really - breathe through two smaller straws (nostrils) or one big azz pipe (mouth). Guess which one will take in more volume per breath?  |
| 2009-08-18 10:23 AM in reply to: #2352189 |
Regular 143 Maynard, MA | Subject: RE: Breathing pattern for running? I have never really thought about breathing patterns but now I will give it a try. I do know that when I get a cramp or a side stitch that breath out when my foot on the opposite side hits the ground. So If i have a side stitch on my left side I breath out when my right foot hits the ground. It always works for me. But other then that I just breath through my mouth. |
| 2009-08-18 10:34 AM in reply to: #2352189 |
| New user 476 | Subject: RE: Breathing pattern for running? 2 step breathing is pretty common. I breath in on my left foot and out on my left. I will say it took me a couple of times to get used to breathing so quick. Now I can't imagine doing it any other way. It helps keep CO2 levels down by getting rid of the air so fast and replenishing it with the good stuff. There are a number of combination. You need to find what works for you. If you go over to RunnersWorld.com they have a number of articles on breathing. |
| 2009-08-18 11:02 AM in reply to: #2352189 |
Expert 1277 St. Paul, MN | Subject: RE: Breathing pattern for running? I'm with Daremo here. Longer and easier breathing when the running is easy, more frequent breathing when pushing harder. One thing I noticed though, since I was in marching band for so long (and did some ballroom dancing), I need to start my breathing cycle on my left foot. It feels too weird if I start breathing on my right foot (unless it is something like a 3-2, where I go back to left again). Stupid music background messing with my head. |
| 2009-08-18 11:38 AM in reply to: #2352189 |
Champion 5376 PA | Subject: RE: Breathing pattern for running? I find that I breath easy and keep my teeth together because twice now, I have inhaled a damn insect that screwed up my entire run. |
| 2009-08-18 12:51 PM in reply to: #2352189 |
Master 1858 Salt Lake City | Subject: RE: Breathing pattern for running? Generally the bugs prefer to fly into my eyeballs. I'm not sure which is worse. |
| 2009-08-18 1:25 PM in reply to: #2352189 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Breathing pattern for running? Methinks you guys over-thinks these things. Run, breathe. Period. Breathe faster when you're working harder. Who woulda thunk that?  |
| 2009-08-18 2:27 PM in reply to: #2352189 |
Extreme Veteran 337 Houston | Subject: RE: Breathing pattern for running? bear...your over simplifying this...lol |
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