Run-Down Forums

[Angelo Z]

First off, what breathing pattern do you use, and see if breathing patterns are important. I use the 1-1 breathing pattern for all speeds except pure anaerobic running. I just take in a large breath, then exhale a large breath out. I found an article that says that quadrupedal species use the 1:1 breathing ratio and humans use the 4:1, 3:1, 2:1, 1:1, 5:2, and 3:2.

http://adsabs.harvard.edu/abs/1983Sci...219..251B[/u]
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
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[Angelo Z]

WOW! Read this, 3rd paragraph:
http://www.runningforums.com/articles/Proper_Breathing_for_Runners_a7_f0.html

I've done some tests without running yet. The test was to see which method fills up the lungs faster: breathing in throug the nose or through the mouth. I breathed my hardest through both and found that the mouth brings in more air. Second off, others will argue that by breathing through the nose, more oxygen is taken in. First off, one cannot change the amount of oxygen in the air. The air is made up of 21% oxygen and nitrogen by the way. Now let's look at the anatomy of both paths; what does the nose have? The nose only has receptors connected to the brain at the very top. There's nothing else special that would allow for more oxygen, but the nose does allow cleaner air. Third, let's look at the openings of each. The body has to breathe harder to suck in more air through those small nostrils. And every time a couple of muscle cells here and there build up some lactic acid as a result of delaxyed oxygen, we have less energy. Now the mouth on the other hand has a huge, huge volume. Nothing else to say here. Fifth, the mouth is closer to the trachea than the noasal cavity. http://www.umm.edu/respiratory/images/respiratory_anatomy.jpg

Now I'll experiment with breathing patterns/inhaling-exhaling through different passages while running.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

I seem to be at a 3:1 or 3:2 pattern when I'm running well, but probably 2:2 when I'm having a sluggish day.

Dan
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[Angelo Z]

Ok, I tried beathing through my mouth open. I got more oxygen and seemed to have more energy. However, today I woke up with a dry-like itchy throat. It has happened to me before where I wake up even with a sore throat even if I don't run. It could be a coincidence, but oh well. Today, I will try doing a 3:2 breathing pattern. Breathing through the mouth is truly the natural way of breathing as animals.

I remember that when I took a really long period off from running, and then suddenly ran a mile at race pace, I forgot to inhale through my nose. That wasn't the problem though, I was underestimating the amount of oxygen I was taking in through my mouth that I had delayed exhalations. When I finished, my lungs were hurting so much that if I was to try and take in a huge amount of air, they would hurt. Along with that, I was also coughing uncontrolablly. I will also look at how some elite athletes breathe.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Angelo Z]

Dan, I think I got it wrong. Are the breathing patterns chopped up breaths? Or just single breaths for a certain amount of strides? So do you literally inhale (gasp) 3 times for air, then exhale twice?
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

I assume the article is referring to number of strides (as opposed to steps) per breath, either inhale or exhale.

Dan
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[Angelo Z]

Ah, when I chopped up my inhaled breaths...For example, you can inhale air with one breath, or by chopping up that breath in many other breaths so it's kind of like gasping or breathing like a dog.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[ssteve235]

im confused, wat excatly do you mean by breathing patterns?

[Angelo Z]

I first thought that you breathe in 3 times, then exhale 2 times. But it's a breath in for 3 strides, and then a breath out for 2 strides instead. That's what they are. If you have like a 1:1 ratio, that mean's you're sprinting. I thin I found my exact pattern and it's a 4:3 when I go at 70% intensity (exactly). I got this from Subtracting my age from 220 and multiplying by .70.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

The general idea is to extend out each breath as long as possible without struggling to do so. Deep, relaxed breathing utilizes the lung capacity fully at aerobic paces (i.e. long runs). I don't know about other people, but I find it somewhat difficult to count the number of strides per breath...

Dan
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[Angelo Z]

I only counted them for 5 minutes just to get a general number. I also like how you put that Dan, "utilizing the lung capacity".
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Indeurr]

I used to think about it, but not thinking about it made me more thankful for that I am just breathing.
On the other hand, during my toughest runs, when my friend and I were 14-16 years old, for some reason, it made more sense for my body to breath--in twice and breath--out once. I guess, it made my body for some reason conserve more energy.
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[Angelo Z]

You can either breathe multiple times, or breathe for a certain amount of strides. I guess that makes it crystal clear.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Eddd the Sailor]

I think I'm usually 1:1, and 2:1 if I pick up the pace a little. I've never really thought about it during races, but probably slower yet.
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[Dan]

1:1 is pretty rapid breathing... Do people around you mention your breathing pattern regularly?

Dan
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