In the previous edition, club coach Lawrence Bookham covered training that’s aimed at improving your running fitness. In the final one of the series, he talks about breathing and technique…
Breathing and Breathing Rhythms
If you have asthma or any breathing related issues, you should discuss this with your GP before attending your first speed session due to the extra demand it places on your lungs.
The amount of air that you breathe each minute is the total of the size and number of breaths you take each minute. As you begin running, you will start to increase the number and size of these breaths and your breathing rate will synch with you stride rate. For most people jogging they would breathe in three steps and out for three steps. Often untrained runners will stay with this rate even when they feel the need to breathe harder, by increasing the size of each breath. Obviously as you run harder, you will feel the need to ventilate more, which is when you should switch to a faster breathing pattern. For runners, there is an optimum pattern which is taking two steps while breathing in and two steps while breathing out (this is referred to as a 2-2 breathing pattern). Continue reading