BREATHING WHEN RUNNING
Running
WHY IT
MATTERS
HEART RATE
Your breath controls a LOT in regard to your heart rate. Breathe fast (even if you're sitting still) and it'll spike. Slow it down, and your heart rate will slow down too. Lower heart rate, easier run.
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HOW FAST
DO YOU BREATHE?
JUST FAST ENOUGH TO...
Breathe through your nose most of the time. You may find to do that, you need to slow your breathing down, and to do that, you'll also have to slow your pace down.
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BREATH DICTATES
PACE
NOSE BREATHING
Run absolutely as fast as you can... where you can also do 100% of your breathing through your nose. Why? Well, it teaches you to use less oxygen, and stay in an aerobic range - one of the best heart rate ranges for endurance training.
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WHAT IF I'M
RUNNING FAST?
3 IN 4 OUT
For fast, hard tempo runs, try breathing in for 3 steps & out for 4. It'll be VERY hard, but it will keep you from hyperventilating and actually run faster with a lower heart rate over time.
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PRACTICE
OFTEN
EVEN WHEN YOU'RE NOT RUNNING
Sometimes sitting & breathing 10 seconds in, 12 seconds out, is a great way to start the day, calm the body and the mind as well. Breath controls so much - it's time you started paying attention.