best breathing rhythms for different paces?

Well for 10k pace i'd imagine you want to work on cadence so do 3 in 3 out.. what I do in the 800 I do that then when I start speeding up and breathing hard it's 2 in 2 out or just 1 in 1 out .. experiment and see what works best for you

you seriously think about that sh*t?!get a life and just run hard. your breathing will fall in line as you get into the interval/tempo/race etci still cannot believe you are thinking about this. you are an overthinker, and i'm guessing you dwell on myriad other details that inhibit your ability to just go for it.good luck

i hope you are trolling wrote:

i still cannot believe you are thinking about this. you are an overthinker, and i'm guessing you dwell on myriad other details that inhibit your ability to just go for it.

I've been called that before.

i hope you are trolling wrote:

good luck

thanks

i hope you are trolling

No, not trolling but it is possible I have too much time on my hands.

There are so many scientific studies I thought someone may have studied this.

Daniels discusses it in his book, but I agree that it is not something that warrants much attention. At most, it might be useful if you find yourself transitioning to a more intensive breathing pattern than you would anticipate for the kind of workout you are doing, but even the , there will be plenty of other signs that you are pushing yourself harder than is appropriate for the kind of training you are doing.

test2 wrote:

Is there a general rule for the best breathing rhythms at different paces?

I got to thinking about this because I hadn't done much faster pace running over the winter and when I started doing longer repeats on the track (~10k pace) I was trying to make the breathing rhythm that feels natural for easy distance work at a the faster pace. Looking back I think this was going on for a few weeks before I caught my mistake and sped up my breathing by half a stride.

Maybe not a general rule but here goes mine.

Recovery run: 2 steps in -- 3 steps out

Moderate pace / don't care: 2 -- 2

Hard: 1 -- 2

All out finish: 1 -- 1

But some people are breathing much slower.

I'm not surprised that several folks have slammed you for asking this question, but I think it's a great question and it's one that I've thought about a lot over decade or so of competitive running as a 45-55 y.o.

When I'm running EZ pace or recovery pace, I often don't think about breath rhythm at all. At very slow recovery paces--supra-oxygen pace, as Van Aaken called it--I can sometime sustain a 4/4 rhythm, but even a slight increase in pace makes that feel strained.

I think that 3/3 pace is good right up to marathon pace, and in fact one way I know that I'm right at my 85% (of max HR) notch is that if I push even slightly above that pace, I have to switch to 3/2. For about five years my max HR was 200 and I could cruise right up to 168-170 at 3/3 rhythm, with a full, strong inhale. Push to 172-174, and suddenly I was a little above that threshold and would have to switch to 3/2. It's possible, by wearing a HR monitor and paying close attention on long flat-course runs, to dial all this stuff in.

One way I knew that my max HR was dropping, thanks to age, is that the max HR at which I could sustain a 3/3 rhythm dropped to 165 or so. So I'd tuck in at 163-164, and I could hold that. But push to 170, and suddenly it was a tempo pace of sorts.

Back back in the days of 170/85% 3/3 rhythms, I'd hold 3/2 from 173 to about 178 or 180. 180 was my 90% level: classic tempo pace. And at that level, I'd switch to 2/2.

2/2 is my breath rhythm for distance races from 5K through the half-marathon. The only time I leave it is at the very end, perhaps, when I'm kicking hard. The final hundred yards, really.

So yeah: nothing wrong with paying attention to breath rhythm and connecting various rhythms with paces and HR's.