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Beginner's Training Program |
Great Strides 2007 Shelly Glover | |
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Week 8: Breathing
Runner's Handbook Recommended Reading
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How often?Most runners breathe out as the same foot--usually the right--hits the ground. We breathe at the ratio of 4:1 or 2:1, footstrikes to breaths. Breathe by Mouth or Nose?The key here is to breathe however you are the most comfortable--whether it's through your mouth, nose or combinations of the two. Breathing through the nose warms and humidifies inhaled air more than mouth breathing. Generally, breathing has a cooling and drying effect on the lungs.A study comparing nose-only breathing, mouth-only breathing, and mouth-nose breathing found the latter two more productive. Those exercisers that took air exclusively through the nose had a much lower maximum exercise capacity. They also took in less air and breathed slower. Breathe Deeper or Faster?Air intake increases by two modes during exercise - the rate of breathing and the depth of breathing. At low intensities, like fast walking, you tend to breathe deeper; at higher intensities, like running, the rate of breathing also increases. Did you notice when you stop exercising that your breathing rate doesn't slow down right away? Even though your muscle's energy demands have dropped almost to resting levels - your breathing hasn't. Respiration normally takes several minutes to recover. |
Difficult Breathing and the BeginnerDyspneaShortness of breat is common among beginning runners. There's nothing wrong with you that a little conditioning won't cure. The problem is that your body is out of practice breathing fast. As waste products of exercise build up in your blood, the brain signals the lungs to breathe faster and blow off the yuk. But the poor respiratory muscles fatigue easily from lack of exercise. It feels like you can't breathe enough in, but it's more likely your body can't blow out enough waste products! The solution: Slow down. Slower paces build up waste in the blood slower than fast running. So for now, easy does it on the pace. If you are still uncomfortable, check with your doctor. HyperventilationSome beginners get out of breath just thinking about exercise. The anticipation or anxiety of exercise can make you breathe too fast for your body's needs. Hyperventilating with deep, rapid breathing can cause light-headedness or even loss of consciousness. Over-breathing lowers the level of carbon dioxide, disturbing its balance with oxygen. The balance helps the brain control the rate and depth of breathing. To restore the ratio, try breathing through only one nostril with your mouth closed. Or, a runner's trick is to pull your t-shirt up over your mouth and nose to re-breathe exhaled air helping reload carbon dioxide into your bloodstream. Relax. Hyperventilating is especially common on up hills. Hey, who doesn't get a little uptight when a hill comes into view. Try to stay calm and breathe evenly. A Little MoreRunning Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook, is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services
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