BREATHE DEEP - RUN STRONG

1. Introduction. The discussion on long distance running mostly revolves around foot strike, cadence and training. Two important aspects, breathing and posture, do not figure as often in the discourse. May be these issues do not bother the elite athletes and coaches. However, for a hobby runner, desirous of improvement and reaching the next level, proper breathing and correct posture are the most important thresholds to be crossed. Therefore, I am penning down my thoughts to help fellow runners towards achieving better breathing in this write-up. My thoughts, for whatever they are worth, on posture, foot strike, recovery and training will follow subsequently. I will leave out the scientific terminology so that ideas are easy to understand and implement.

2. Requirement. Each cell in our body acts as an engine where oxygen carried by the blood reacts with fuel to produce energy and carbon-dioxide. When we breathe, carbon oxide is released and oxygen is absorbed by the blood in the lungs. Therefore, cycle of energy production is dependent on oxygen rich blood. Higher concentration of oxygen in blood means higher energy availability, reduced requirement of blood flow and consequently reduced heart rate. Net result is enhanced performance and increased endurance. This together determines the aerobic fitness of the individual. Of the two deciding factors, the lung capacity is fixed and can be increased only marginally. So, efficient breathing for high oxygen concentration in blood is very important for long distance running.

3. Cascading Cycle. It is also important to give a thought to the cascading cycle initiated when we start breathing shallow (panting) while running. A shallow breath results in sub-optimal renewal of oxygen in blood. Increased demand for oxygen by cells and higher heart rate follows. This starts a closed loop cycle where cells are not producing enough energy required for running. The result is failure. It is analogous to putting exhaust back into the inlet of the engine. Even the best and the most efficient cars will stall.

4. What to do? Long and deep breathing is the only solution to achieve sustainable and enjoyable long distance running. However, it is easier said than done. Building aerobic capacity is simple but it requires effort, patience and time. To see incremental results you need following:-

(a) Practice running five times a week.

(b) Three out of five runs, should be at a conversational pace. This is pace where you are able to hold conversation with little difficulty and heart rate in the range of 60% to 70% of MHR(Thumb rule for Maximum heart rate: 220 - Age in years). One of these runs should be a long (individual decision. Min-10k). Two runs can be medium distance. The medium distance run may be followed by 15 min aerobic exercises of high intensity. Counter-intuitively, the lesser you pant, more efficient you get at breathing. These runs will increase your aerobic capacity. Focus on following:-

(i) Keep head up, chest out and shoulders straight. This position will open-up the lungs. I will discuss more about posture separately .

(ii) Keep breathing deep. Breathe using the diaphragm which should cause the belly to expand whilst breathing-in and vice versa.

(iii) Breathing-in and out should last three to four steps every time. Try and find a rhythm between breathing and stepping.

(iv) Athletes differ on the question – whether to breathe through nose or mouth? Ideal is to breathe-in through nose and out through mouth. This also can be practised during these runs.

(c) Dedicate one run to High Intensity Hill Training. For this you may select a 200m to 300 m road segment with suitable gradient. Run up-hill at maximum speed possible and jog down-hill. Before starting again, ensure that your breathing is stable and heart rate is in aerobic zone. Start with three/ four and gradually increase to 10 repetitions. This run will train your lungs and heart to recover faster.

(d) One run should be at tempo pace (breathing slightly harder than conversational and heart rate close to 70% to 80% of MHR) for medium distance. This run is preferably done with your running group and is aimed at increasing your race speed.

(e) Two days should be kept away from running. They can be used for cross training wherein you an do whole body resistance training, cycling or swimming.

5. Expected Results. With this schedule/ model of training, you will find that gradually your conversational speed will increase. This is the speed at which you can run an endurance event. Although, as mentioned earlier, it will require effort, patience and time.

Your comments and if possible, results at a later date will help me refine the article. Thank you.