Breathing and running

ohiotubagal

Just had to share a small success I've had with running. I'm on week 4 of C25K and while it's not exactly getting easier...it's getting better. A couple weeks ago I read about how breathing can really affect your runs, so I've made an effort to concentrate on that above anything else. My method is to do a 4-step inhale/exhale during warm up, and a 2-step inhale/exhale during the running intervals, and also focus on not chest breathing, but pushing my diaphragm/abs out and in.

As a result, I'm not getting the "lung burn" that people talk about, and the cardio is feeling great! Now...if I can just do something about my glutes/thighs burning. I do stretch after every workout. I guess it's just a matter of getting stronger?

MagJam2004

Congrats lady on hitting week 4!

I've never counted the steps as I breathe, but what I try to do on my runs, is to just take deep breaths; all the way in and all the way out. At some point I reach an equilibrium and can close my mouth and breathe normally through my nose for just a bit and then go back to the deep breathing. Again, something I'd never thought of was focusing on the diaphragm so I'll have to look into that. Great job on the running.

joeint

I found breathing with an odd number of in/out breaths, three in two out for example, keeps you exhaling on both your right and left foot. It seems you land harder on your foot when you exhale. This may cause injuries.

mamahannick

I've had lots of success focusing on my breathing. Sometimes it works to breathe in-in-out-out with my steps, other times in-in-in-out-out. I change it up, and if I get side stitches I exhale on the opposite foot that those are on and they go away.

_Terrapin_

I found breathing with an odd number of in/out breaths, three in two out for example, keeps you exhaling on both your right and left foot. It seems you land harder on your foot when you exhale. This may cause injuries.

Read an article recently about this very thing; odd numbers work best. OP best of luck with your goals. Keep going.

Curtruns

I found breathing with an odd number of in/out breaths, three in two out for example, keeps you exhaling on both your right and left foot. It seems you land harder on your foot when you exhale. This may cause injuries.

I also use the three step inhale, two step exhale. This has served me well.

hermann341

Nice going on Week 4! My running coaches from Team In Training also encourage the 2 steps inhale/2 steps exhale routine. After 2.5 years of running, I don't think about it too much, but when I do, it tends to be in the 2/2 or 3/2 area. Also, learning to inhale through your mouth and nose helps fill the lungs faster and fuller, and helps with that stitch some people get in their sides.

ohiotubagal

Thanks everyone! I haven't tried the odd counts yet but will certainly give it a try. It seems like changing things up is always a good thing, exercise-wise.