Learning to breathe – techniques for running
Hi, and welcome back to the Mohsin Salya blog.
I freely admit that for many years – probably like most runners – I didn’t give too much thought to my breathing. Breathing was just something you did without thinking – a necessary function of getting the oxygen you need into your body in order to get to the finish line.
But in recent years I’ve become much more interested in watching my breathing – not least through the breathing techniques that are at the heart of a lot of meditation practice. Having an increased awareness of how I’m breathing, and simply focusing on my in breaths and out breaths, has really helped me to clear my head when I’m out on the road.
Reducing injury
There are also ways in which, unlikely as it may seem, breathing can help to reduce your chances of injury. Impact stress – in other words the stress your landing foot is suffering each time it hits the ground – is at its greatest at the beginning of an exhalation. This is because as you breath out, your muscles – in particular your diaphragm – relax, making it more likely that you’ll injure yourself at this point. Do this repeatedly – by landing on the same foot at the beginning of an exhalation – and you’re storing up trouble. The answer is rhythmic breathing.
Odd-even
This involves having a longer inhale than exhale, breaking the pattern of inhaling and exhaling on the same foot strike. Another important step is to practice breathing from your belly rather than your chest – allowing your lungs to fill with as much oxygen as possible. I’d recommend a pattern of inhaling for three steps and exhaling for two – a good tip is to start by practicing the floor, then walk, and then gradually speed up.
Breathing properly is central to our wellbeing – and a fundamental part of becoming a better runner – so I’d recommend giving the rhythmic technique a go.
Until the next time,
Mohsin Salya
