Like other aspects of our health, breathing is seldom
considered...unless it is compromised. This is certainly the case while
running.
Since breathing is the means we use to transfer
oxygen to all of our body's systems, saying it's "important" is quite
an understatement. Improving your breathing mechanics while running is
a skill that should be valued by beginners and experienced runners
alike. The concept of proper breathing while running is
straightforward, but requires practice on a daily basis to become
second nature. The best breathing technique during running is to breath
from the diaphragm. Some call this yoga breathing or belly breathing . By breathing from the diaphragm, a runner will take deeper breaths,
preventing the shallow breathing in the chest that can lead to side
stitches.
In addition to preventing side stitches, breathing
from the diaphragm is likely to improve performance through a variety
of factors. The most obvious advantage to this breathing strategy is
the greater volume of oxygen taken in with each respiration, in
comparison to shallow chest breathing. Other benefits may include the
postural advantages gained by breathing from the belly that will likely
improve the stabilization of the spine by engaging its support muscles.
To practice the proper breathing technique in running, begin with an
exercise at home. Lie on your back and place a large book on your
stomach, centered over your belly button. Attempt to raise and lower
the book in a consistently gradual manner through fluid breathing. Try
to push the book up with each inhale and gradually lower it on the
exhale. During training runs, work on spending a portion of the run
using this technique in the most natural manner possible. Tim Noakes,
in his book “Lore of Running,” explains that this may take up to two
months to perfect. Breathing is seldom considered a trainable factor in
your running, but I challenge you to work on developing breathing from
the diaphragm. In future articles, we will discuss other forms of
respiratory training.
