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Posted on Dec 7, 2018 to Public

Breathing is a question I get ask a lot about. People will give you thousands of weird and wonderful suggestions, some of which may be good, some of which are just plain stupid. I have tried loads of these suggestions and ideas, been on endurance courses that explain it all in fine detail. This is what I have taken from the experts and tweaked it with what worked for me. I have passed this information onto 100's of runners I have taught over the past 2 years with great success. 

When running breathe how you would normally breathe. If it's in through the nose out through the mouth that's great. If like me it's in through the mouth and out through the mouth that's fine to. 

When you start running breathing always seems difficult. This can also be said to people who are experienced runners. Breathing is usually laboured whilst the body warms up and prepares its self. It's usually not until I've run at least a mile that I start to get comfortable. I carry on with my run until this time because I know my breathing is going to get better, I know this through previous run experience. People who are just starting on their running journeys don't know that this relief is just round the next corner, so usually break into a walk earlier than they really have to. 

To make breathing easier for you I have devised and always teach my clients the "Breath Reset" 

"Breath Reset"

Use the following technique in the early stages of your run, mid way through your run, after a big hill, or just as a pick me up to take your mind of the running for a few seconds. 

Here are my two stages of the "Breath Reset". 

'The 4 step cycle' (usually performed at the early stages of my run)

This is basically 4 short breaths in (usually as each foot lands) and 4 short breaths out (again when each foot lands). I usually do this 4 times. This is then followed by a big breath in (deep and low enough to feel the diaphragm expand) which is then forced out through the mouth under pressure. I would normally do this a couple of times. 

This is the 'Breath Reset' 

For the rest of you run, you want to avoid quick shallow breaths. Try and practice deep breathing. Concentrate on trying to achieve this for two reasons. One, it will take your mind of the running as you practice the technique, and two, deep breathing will help you run longer, more efficiently, get more oxygen floating around your body and muscles which is always going to be a good thing. 

The "Breath Reset" is one of the things you should be doing on some of your training runs. Not just seeing how far you can go, in what time. Putting these little things into your run will improve your run pace, distance and times, so work on them. 

Remember, if you train the same, you will remain the same. 

Tim in The Gym

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