bigger picture wrote:
Science wrote:
Unless pathologic, your respiratory system is not the limiting factor to ones' running ability. The vascular system is. Therefore, focus on improving it, there is no magic breathing tricks!
Not really. Your 'limiting factor' idea is a product of limited education. There are other fields of exercise physiology you should study.
As a professor in ex phys I'd like to hear your "opinion" on the matter...
They’re not running faster because of their breathing, they’re breathing better because they are more fit.
Good breathing is more so a byproduct than a cause. Sure practicing better breathing is a little way to improve but the returns are probably negligible.
90 strides per minute.
Jogging: one breathing cycle per two strides (in for two steps, out for two steps). 45 breaths per minute.
Tempo: in for two steps, out for one step. 60 breaths per minute.
Hard running: one breath per stride. in one step, out one step. (In right, out left.) 90 breaths per minute.
I am told that 90 is too fast, but that's how I like it. Listen to Haile G's breathing in the movie "endurance." (Even in the trailer.) It's fast.
https://www.youtube.com/watch?v=MoUre7AcVJ8rate of breathing wrote:
I am told that 90 is too fast, but that's how I like it. Listen to Haile G's breathing in the movie "endurance." (Even in the trailer.) It's fast.
At the start of this clip Haile definitely inhales once per stride (every two steps). Very shallow.
You should also consider you might suffer from exercise induced asthma
I struggled with breathing as my limiting factor while running, just thought i was unfit.
But I tried an asthma pump while recovering from bronchitis and I could run much better.
Asthma is not just the obvious symptoms like asthma attacks and wheezing, but can also manifest as limited breathing only during intense exercise due to bronchioconstriction. Maybe you have noticed breathing is worse during pollen season or with cold air?
As a 400/800 m runner, I found that switching to diaphragmatic breathing helped me immensely. You should note that diaphragmatic breathing is a misnomer. It's actually abdominal breathing. You tighten the abdominal muscles to force air quickly and deeply out of the lungs, then allow the diaphragm to work to gradually pull air into the lungs.
If you're a chest breather, it will take several weeks to learn how to do proper abdominal breathing. Your abdominal muscles/diaphragm aren't strong enough at first. When I first started abdominal breathing, I would practice it for about 20 seconds during my runs and then breathe normally for a while. The second obstacle is that it's difficult to practice abdominal breathing at slow paces because it will cause you to hyperventilate.
I first started abdominal breathing in 2002 after reading John Douillard's book Body Mind Sport. Now, it's part of my race strategy. Whether it's the 400 or the 800, I'll start out with a 1 – 3 pattern... A forceful breath out for 1 to 1 1/2 steps and then slowly breathe in over the next 2 1/2 to 3 steps. Over the last 120 m, I switch to a 1-2 pattern. To me, it feels like a supercharger has kicked in. Unfortunately, even after practicing for years, I still cannot maintain the 1-2 pattern for longer than 120-150m.