Running With a Rhythm

I recently wrote a paper for one of my college classes about running and breathing. Obviously everyone's goal is to not loose their breath and get adequate amount of oxygen to your muscles. I have discovered a way to help increase oxygen transfer as well as not loosing you breath during your run.

This technique is called rhythmic breathing and have had drastic effects on my running success in cross country. The reason it is called rhythmic breathing is not because of any music involved but because you sync your breaths with the cadence of your running. Usually the ratio for breathing in to breathing out is 3 in and 2 out (the number being the number of steps you take). However, if you are doing anything faster than mile race pace it should be 2 in and 1 out. The reason you breath in longer and exhale for less steps is it alternates which foot you begin your breath on. By doing this the same side of your body doesn't get the oxygen first every time you breath.

This technique has several benefits to it. Not only does it allow for even distribution of oxygen through out the body, but it also may help decrease injuries. You are probably wondering how a slight change of breathing can decrease injuries. I thought is initially too, but it's true! If you think about most of your injuries that are not from outside influences such as holes and rocks are probably on the same side of your body. This is due to the possibility that the injury prone side of you is the side that doesn't get as much oxygen as the other side. Due to that side getting less oxygen it fatigues faster and as muscles fatigue the chance off pulling, tearing, or cramping increases exponentially. If applied correctly this technique can increase endurance and decrease injuries as well.

Some suggestions when starting off with this breathing strategy. First, you must practice it, it does not come extremely easily at first but if you consistently and consciously do it while running it will become second nature. Second, Do it from the get go! I can not stress this enough if you do it from the start it will keep your body from going into oxygen debt and keep you from loosing your breath.