DIR Return Create A Forum - Home
---------------------------------------------------------
Light&Move
HTML https://lightmovetech.createaforum.com
---------------------------------------------------------
*****************************************************
DIR Return to: General Discussion
*****************************************************
#Post#: 36--------------------------------------------------
How training your diaphragm can help you to run longer and
faster
DIR By: LightMove
Date: November 1, 2021, 3:54 am
---------------------------------------------------------
Your quads, hamstrings and calves all work hard to propel you
forward when you run. But there's another muscle that’s also a
real power player in your running: your diaphragm. With each
forceful contraction, this key breathing muscle helps expand
your lungs to bring in oxygen – which your muscles need to
create energy – says Michael Jordan, director of research and
education at Fast Track Sports Medicine and Performance Center
in Fairfax, Virginia, US. You inhale the oxygen and exhale
carbon dioxide, the buildup of which can cause anxiety and
breathlessness.
Being aware of your breathing builds efficiency, a steadier pace
and a calmer mind, even during high-pressure races, says pro
runner and coach Neely Spence Gracey. If you focus on solid
breathing,‘you’ll be able to push through fatigue and maintain
form’, she says.
Learning how to breathe - the basics
Slow down and belly breathe
[img]
HTML https://cdn.shopify.com/s/files/1/0591/6911/2242/files/young-woman-performing-diaphragmatic-breathing-exercise-on-belly-breathing-2-1_480x480.jpg?v=1635751970[/img]
The most common reason new runners gasp for air is that they
haven’t modified their ‘fight or flight’ response to ‘rest and
digest’. This affects their heart and lungs to the extent that
they can’t run without reaching their ventilatory threshold, the
point at which you can’t breathe deeply or quickly enough to
fulfil your body’s demand for oxygen, says running coach Erik
Bies. Once you near this point, your body’s stress response
kicks in, causing you to panic and struggle even more.
To avoid this, slow down at first. Stick to a pace that allows
you to speak a few words
or sentences. Jordan recommends inhaling through your nose and
exhaling through your mouth for the best gas exchange at an easy
pace. With just a few weeks of training, your body adapts in
ways that increase your ventilatory threshold – for instance,
your muscles sprout new blood vessels, says Kyle Barnes,
assistant professor of exercise science at Grand Valley State
University, US.
Many new runners breathe from their chest instead of their
diaphragm, limiting their oxygen intake. Combat this with belly
breathing. Before you run, lie down and place your hand on your
stomach. Take slow, deep breaths that lift your hand as you
inhale and sink it as you exhale. Once comfortable on the
ground, try belly breaths when walking, then while running.
Stop side stitch in it's tracks
Side stitches may occur when your diaphragm or another breathing
muscle cramps up, often because you’re running too fast for your
ventilatory threshold, says physical therapist Erik Bies. To
stop one, try pursed-lip breathing: Slow down, pucker your lips
and slowly exhale with force, as if you were blowing out
candles. This helps your diaphragm relax. Eating a gel may
help:electrolyte imbalances can make breathing muscles lock up.
Learning how to improve your breathing for intermediate runners
Focus and find rhythm
[img]
HTML https://cdn.shopify.com/s/files/1/0591/6911/2242/files/jogging-royalty-free-image-680886456-1563306720_480x480.jpg?v=1635752134[/img]
From there, it’s time to take focused breathing on the move with
rhythmic patterns. Gracey recommends starting by inhaling for
two counts, then exhaling for two, a pattern called 2:2
breathing. This will help you pace yourself better –the steadier
you’re breathing, the less likely you are to go out too hard –
and ensure a steady flow of oxygen to your muscles. Try it
walking first, then on easy runs, beginning with one minute at a
time every mile or two and gradually increasing the duration of
your focus.
As you grow more comfortable with focused breathing, you can use
it for faster runs, such as intervals and tempo. Paying
attention to your breath can help you gauge your pace and
tolerate the discomfort of speedy paces, so you can improve your
ventilatory threshold even further, says Bies. Start by using
2:2 breathing during strides – 15-20-second bursts of faster
running – or 30-second hill repeats, says Gracey. Eventually,
you can extend the rhythm for longer intervals, such as faster
half-mile or mile repetitions.
On easy runs, try 3:3 or 4:4 breathing, she says. Others
recommend experimenting with a longer inhale than exhale– 2:1
for faster running, 4:3 or 3:2 for easier running – to see what
feels natural. This may better distribute the impact across both
sides of your body.
How to breathe like a professional
Count and train your diaphragm
During workouts and races, Gracey uses 2:2 breathing and
mentally notes her strides. The first four-count inhalation and
exhalation is one, the second is two, and so on. She counts from
one to 100, then starts over again. ‘It gives me small goals to
work towards,’ she says,‘and keeps me focused and present.’
Counting breaths proves especially useful in races with varying
terrain, she says, because it’s harder to breathe on uphills and
easier on downhills. Keeping your respiration steady rather than
fretting about numbers on your watch ensures you’ll hit close to
your goal pace.
While consistent running strengthens your breathing muscles, you
can take them to boot camp for a bigger boost using a device
such as OPUMP. ‘It’s like dumbbells for your diaphragm,’
saysBarnes. Start with two sets of 30 breath sat two different
times of the day, using a resistance that’s challenging but that
you can complete with good form. (Think:breathing from your
belly, not shrugging your shoulders or straining your neck.)
HTML https://theopump.com/
You’ll probably see a difference within two to three weeks, or
sooner. In one study, Barnes found runners improved their
performance in a 3,200m time trial when they did 30 resisted
breaths immediately beforehand as a warmup
Signs you're not using your diaphragm properly
[img]
HTML https://cdn.shopify.com/s/files/1/0591/6911/2242/files/Fotolia_66359643_XS_480x480.jpg?v=1635752190[/img]
Gasping is just one sign of poor breathing, saysJordan. Watch
for these other red flags that may indicate not using your
diaphragm efficiently:
Tightness or pain in your neck or back
Shoulders that rise and drop
Asymmetrical rotation in your torso
An arched back and flared ribs
Paradoxical breathing, when your stomach rises as you exhale and
sinks when you inhale
How the experts measure diaphragm efficiency
How well can our bodies utilise the oxygen we breathe? According
to the Journal
of Sports Medicine, here’s how the typical VO2 max measurements
of marathoners stack up:
Elite marathoners: 67 to 85 ml/kg/min
Sub-3 hours marathoners: 65.5 ml/kg/min
3-plus-hour marathoners: 58.7 ml/kg/min
*****************************************************
Page 1 of 1