Are you breathing right while running

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Are you breathing right while running?

• Running is by far one of the most accessible
  sport as you can practice running almost
  anywhere. Running is easy and it needs nothing.
  Well, almost!Today, when people are increasingly
  becoming health conscious and indulging in
  different physical activities, a substantial
  number of health enthusiasts have dusted their
  running shoes and are ready to hit the tracks.
• But running isnt just about hitting the tracks.
  So, before you start running slavishly, take a
  pragmatic view. Running is intense workout and
  one of the best aerobic exercises.When it comes
  to running, endurance is the name of the game.

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• Enthusiastic runners often tend to overlook a
  critical factor when they start. It is about
  breathing right while running. There are other
  variables such as posture, pace and stride also
  which come into play, but it is imperative to use
  right breathing technique for healthy running, as
  it is a key factor for better performance.
  Whether you are just getting started or back from
  a long break, there are some simple tips and
  breathing techniques for runners that can help
  you immensely in sustaining healthy running in
  the long run.
• Some of you might think, breathing comes
  naturally to us. Who needs a lesson on breathing?
  We have been breathing since the day we were
  born, and, apparently, we are doing quite
  all-right.Even if you are not aiming for a
  podium position and you want to run for the fun
  of it, or, you are just interested in keeping
  your belly under check, right breathing will help
  you gain maximum benefits out of your daily
  sessions and make running sustainable, less
  straining and enjoyable over a period of time.

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• Why is breathing right while running is crucial?
• Our body needs oxygen to survive as it plays a
  key role in fueling all our activities. When we
  breathe, we facilitate intake of oxygen into our
  lungs, which is then pumped by heart to various
  body parts for cellular respiration through
  blood. When a person runs, or indulges in an
  arduous activity, body consumes more energy and
  thus needs more oxygen to function optimally. In
  addition, we also need to remove carbon dioxide
  build up from lungs. You would have noticed
  yourself taking deeper breaths after a vigorous
  activity like running or climbing a set of
  stairs. That is your body responding to a sudden
  surge in oxygen consumption. When the level of
  carbon dioxide in your lungs returns to normal,
  your breath becomes normal. Your body simply
  responds to the intensity of your workouts.

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• Mouth breathing
• In mouth breathing, we use our mouth as primary
  source for inhaling air and make nose as a
  secondary source. When you go for intense running
  like sprint, it is better to breathe through
  mouth. Mouth breathing is considered the best way
  to breathe while running, primarily because you
  will get more oxygen through mouth as compared to
  the nose. But correct breathing isnt entirely
  determined by these choices.
• Deep Belly Breathing
• How you circulate air once you inhale affects
  your breathing as functioning of lower airways
  during breathing is more complex than the upper
  airways and has deeper impact on a runners
  performance. Inner breathing or air circulation
  can be divided into three categories.
• Clavicular breathing Thoracic breathing
  Diaphragmatic breathing

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• Clavicular breathing is the most common form of
  breathing among the three, which most people use
  as unconscious patterns. Commonly known as chest
  breathing, it is a shallow form of breathing that
  draws minimum air into your lungs using primarily
  intercostal muscles and doesnt fully expel air
  when you exhale.
• Now, this is crucial!Breathing mainly refreshes
  air in our lungs. But, at the end of passive
  expiration, our lungs do not exhale entire volume
  and hold back about 2.5 liters of air, which is
  called the functional residual capacity (FRC).
  So, in essence, when we breathe, we inhale only
  about 350 ml of fresh air that mixes with the
  pre-existing FRC.

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• This is where Diaphragmatic breathing comes
  into play.Diaphragmatic breathing or Deep belly
  breathing engages your diaphragm and is
  considered deepest form of breathing. In deep
  belly breathing, a muscle located horizontally
  between the thoracic cavity and abdominal cavity
  is contracted and your abdomen expands instead of
  the lungs. It is most relaxed form of breathing
  and is considered a natural way of breathing in
  mammals. Diaphragmatic breathing enables you to
  breathe maximum amount of oxygen. Breathing right
  is crucial for long distance running because, the
  way you breathe will directly impact your
  performance.
• If you get fatigued and feel shortness of breath
  quickly while running, you should pay attention
  to your breathing. Most people tend to breathe
  through the chest which is the least efficient
  form of breathing. It is too shallow to inhale
  oxygen optimally and sustain running for a longer
  duration. In the US, nine out of ten adults are
  only chest breathers. There could be various
  reasons for it. Bad posture, clothing choices or
  weakness of muscles involved in breathing could
  all lead to chest breathing.

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• But, through training, you can modify the way
  your bodys respiratory system responds to
  intense physical activities like running. You can
  make alterations in your habits and re-train your
  body to breathe with your belly. Deep belly
  breathing will extend the action of inhaling and
  exhaling further down into your stomach. As a
  result, your chest will remain almost static and
  your stomach will expand instead as your
  diaphragm forces air into your lungs. Through
  deep belly breathing, you will inhale more oxygen
  into your blood stream resulting in better
  respiration as well as endurance.
• Breathing and foot strikes
• Another key factor that runners tend to ignore is
  the coordination of their foot and rhythm of
  their breath. Breathing and foot strike
  coordination plays a key role in optimizing your
  run.

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• There is no single winning formula for it, but we
  almost always practice some rhythmic breathing
  pattern while running. This syncing of breathing
  and footstrikes is called Locomotor-Respiratory
  Coupling or LRC. Most runners tend to have an
  even number of foot strikes for each inhale and
  exhale. But there are no hard and fast rules and
  every runner will have different patterns that
  will work optimally for him or her. Only way to
  figure this pattern is through practice.
• Some studies suggest that a 21 coupling ratio is
  most favoured. That means for every two strides,
  you should take one breath.Budd Coates, a
  running expert and author of Running on Air
  proposes breathing patterns that would alternate
  which foot was striking during inhalation and
  exhalation. For example, taking three footstrikes
  for every inhale and two footstrikes for every
  exhale.

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• What differentiates a long-distance runner from a
  short-distance runner is the length of stride
  rather than the rate of stride.
• But do not let the idea of patterned breathing
  for enduring a longer run overwhelm you.Research
  has also suggested that thinking too much about
  running and breath can lead to a decreased
  efficiency in running mechanics.
• As you become more experienced runner, you will
  establish your preferred breathing pattern. Your
  body will automatically adjust to the intensity
  of your runs and start responding accordingly by
  choosing from a range of possible patterns.
  Finding this rhythm during your running may help
  to steady your nerves and sustain you for
  extended runs.

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• Tips for breathing better
• Every new runner faces the same breathing issues
  and experiences almost the same struggles when
  they start.It will take practice to control your
  breathing. Through practice you can modify your
  breathing patterns by altering the rhythm and the
  depth of your breaths.
• You can start by focusing on slow deep breathing
  while going on short walks and make a conscious
  effort to expand your belly while breathing. You
  should maintain an even breathing pattern and pay
  attention to the strides. You will be taking
  multiple strides with each inhale and exhale.

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• Gradually, pick up the pace while you focus on
  maintaining the same even breathing patterns.
  This will warm up your lungs and give your
  diaphragm time to adjust to harder breathing
  later.
• Always maintain a good posture while running as a
  slumped posture can literally decrease your lung
  capacity. You should hold your head up and run
  with a tall spine. A good runners posture should
  be upright and slightly tilted forward.
• You can also influence your breathing positively
  by conscious breathing exercises that will help
  you recondition your respiratory patterns.

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• Tips for runners with Asthma
• When you think of asthma, running does not appear
  as a convenient sport. But, before you jump to
  conclusions, think about this, Paula Radcliffe
  of Great Britain, who was diagnosed with asthma
  at the age of 14 is a marathon-world-record
  holder.And Paula Radcliffe is not alone. Famous
  athletes Jerome Bettis, Amy Van Dyken and Dennis
  Rodman, all have asthma. But they all
  accomplished great thing by overcoming their
  asthma.
• So, do not let asthma curb your dreams.
  Asthmatics can not only indulge in such intense
  sport, but also excel in it. However, here are
  few tips that will aid and enhance your
  performance.
• You should always consult your doctor before
  starting out. You doctor will advise you to take
  precautions based on the severity of your asthma
  and help you develop a running routine. Runners
  with preconditions can avoid asthmatic attacks by
  taking a dose as directed by a medical expert
  minutes before the run starts to manage asthma
  symptom.

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• Have a plan for emergencyYou should consult your
  doctor beforehand to create an asthma action
  plan. You must know whether you should call your
  doctor or get relief with a rescue inhaler in
  case of an emergency. The plan should include
  steps to follow in case of an asthma attack as
  well as preventive measures to control your
  flare-ups.
• Warming upNever skip a warmup session as getting
  your lungs worked up before the main run can help
  avoid a serious spasm. The idea is to work your
  lungs to induce some wheezing as there is a
  refractory period for bronchospasm. It normally
  takes about 4-5 hours before you have a second
  attack.
• It is a good idea to give yourself a ten minutes
  cooling time also after running.

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• Know your limitsAlways start small. Go for
  shorter distances or low intensity runs in the
  beginning and stop when necessary. In due course
  of time, you can add to it. Once your body gets
  used to it, you can add more miles and start
  running faster.
• Pay attention to your body
• It is easy to miss out on the signs while
  running, but its important to be aware of the
  signs your body emits. You should be familiar
  with the normal signs of exercising as well as
  symptoms that are not normal.
• Run in the morningMorning is a good time to run
  outside. Running during warmer months is better
  for asthmatics as the weather will be gentle in
  the morning. Pollen as well as pollution is
  typically low during this time.

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• Check weatherIf you are going for a longer run,
  it is advised to check on the weather. Extreme
  cold or hot weather can cause asthma symptoms
  aggravate.
• Take regular breaksLong-distance running can
  trigger an asthma attack, as it requires
  prolonged breathing. So, make sure you take
  regular breaks.
• Take precautionsAlways try to have a partner to
  run with. They can come in handy in case you
  experience asthma symptoms. Avoid going to remote
  areas where getting quick medical assistance in
  case of emergency could pose a challenge.

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• There are several breathing exercises that people
  with asthma can benefit from. These breathing
  exercises may help in enhancing your breathing
  patterns and benefit you in your runs. For
  example, if you feel shortness of breath, you can
  practice pursed lip breathing. This technique
  helps more oxygen enter your lungs and slows down
  breathing.You can also practice The Papworth
  method Buteyko breathing Nasal
  breathing Deep yogic breathing

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• Takeaways
• Running as a health activity has many benefits.
  Teaming it up with the right breathing techniques
  will enhance your performance as well as
  experience. Be realistic and do not make overtly
  ambitious plans in the beginning as failure will
  bring anguish. Start small and add more miles to
  it gradually. If you can run 2 kilometers
  comfortably, run 2 kilometers for a week. Every
  successful run will inspire you to push further
  and trigger you to go for running the next day.
  Remember, Rome wasnt built in a day.
• Dont follow others as every runner has different
  fitness level. What works for one may not work
  for other. It is always better to know your
  bodys limitations and then work on it gradually.
  Once comfortable with a speed and duration, you
  can challenge yourself further.

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• Use deep belly breathing and try different
  foot-strikes and breathing rhythms. Experiment
  with different speed and distance to figure out a
  pace that lets you run without a struggle.
• Always run at a pace that feels natural and lets
  you breathe easily. It may be a personal choice
  but, majority of runners believe that mouth
  breathing is better suited for running. You
  should also practice breathing exercises to
  improve your breathing mechanics.
• Finally, consistency, dedication and right
  technique is the winning formula that will yield
  rich dividends.