Saturday, 11 February 2012

Breathing Exercises For Running 1.5 Miles |

Breathing Exercises for Running 1.5 Miles Photo Credit running image by Byron Moore from Fotolia.com

Running efficiency during a 1.5-mile run depends on several factors, including rhythmic breathing and cardiovascular training. Beginning runners often feel out of breath after short distances, which results from a combination of untrained breathing and an untrained cardiovascular system. Often, that feeling of oxygen deficiency is related more to your body's inability to transport oxygen fast enough to your muscles than to a shortage of oxygen coming in through your breathing, writes Dr. Jason R. Karp in the Washington Running Report. Even so, you can train your body to use oxygen more efficiently by adopting a breathing rhythm and incorporating breathing-centered exercises into your training.

Step 1

Experiment with breathing ratios during slower running to help you find a rhythm that works for you. Breathing ratios, with practice, eventually enable you to breath efficiently automatically. The ratio refers to the rhythm of inhaled breaths to exhaled breaths. Start with a ratio of 3-to-2, meaning that you breath in for three steps and out for two steps. Some runners perform more efficiently using a 2-2 ratio, so find the rhythm that feels more natural and practice the breathing technique during slow, steady runs.

Step 2

Adopt a shorter breathing ratio for faster runs. During sprints, practice a 2-1 inhale-to-exhale ratio. Try emphasizing your breathing by taking two separate breaths in and exhaling one breath for every three steps, which translates into an "in, in, out" pattern. Eventually, you will ease into a breathing pattern automatically during runs, but focusing on deliberate breathing patterns is beneficial when first starting out or when increasing your speed or distance.

Step 3

Incorporate interval training and distance training into your running schedule. According to Karp, interval training, longer runs and increased weekly mileage all lead to improved performance of your cardiovascular and metabolic systems. If your goal is to breath and run more efficiently during your 1.5-mile runs, you will benefit from training your body to adjust breathing during intervals of slow and fast running. Learn to switch breathing ratios based on your speed. The longer runs keep your body from reaching a training plateau and improve the quality, speed and efficiency of your 1.5-mile runs.

Step 4

Add yoga to your cross-training schedule. Not only will yoga help elongate the muscles that tighten and compact during running, but it also teaches breathing techniques that will enhance your runs. According to Bally Fitness, yoga teaches you to control your breathing, a skill that "can help relax you and lower your heart rate when running."

Breathing

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