The craze with running seems to stay constant despite a lot of other cardio equipment like bikes, ellipticals and rowers taking over the gym. Personally I prefer outdoor running as you can look things rather than just stare at someone's bum at the gym. While doing my running, lately I was running out of breath after around 6kms. So started looking into some articles to improve lung efficiency and realised there are several correct breathing techniques associated with running!
The most commonly used is the 2:2 where you breathe in for 2 steps and breathe out for 2 steps. A 4:4 technique is also followed where you take in a breath over 4 steps and breathe out over 4 steps.
A still better technique though harder to get it into rhythm is a 3:2 pattern where you breathe out over 3 steps and breathe in for 2 steps. The principle here is that when you breathe out the carbon dioxide it helps you clear out the accumalated lactic acid much faster. I tried it over the weekend and it works really well.
3:2 Pattern
Some people find more success with a 3:2 breathing pattern. This allows you to take a big breath, but forces you to expel every last drop of carbon dioxide in a strong, quick gust. Less carbon dioxide will remain in your body, which leaves more room for new oxygen. New oxygen travels to your muscles, which use it for fuel, allowing you to last longer before lactic acid begins building up. This technique may take some practice at a slower pace to master, but once it comes naturally, it can help you achieve more distance.
Also tested my VO2max over a 2.4km run and clocked 12 min and 35 seconds. Was really bummed at the end of it. VO2 was around 40 which is not bad, but should break the 11 min barrier next. Sub-11, it's your turn next!
The most commonly used is the 2:2 where you breathe in for 2 steps and breathe out for 2 steps. A 4:4 technique is also followed where you take in a breath over 4 steps and breathe out over 4 steps.
A still better technique though harder to get it into rhythm is a 3:2 pattern where you breathe out over 3 steps and breathe in for 2 steps. The principle here is that when you breathe out the carbon dioxide it helps you clear out the accumalated lactic acid much faster. I tried it over the weekend and it works really well.
3:2 Pattern
Some people find more success with a 3:2 breathing pattern. This allows you to take a big breath, but forces you to expel every last drop of carbon dioxide in a strong, quick gust. Less carbon dioxide will remain in your body, which leaves more room for new oxygen. New oxygen travels to your muscles, which use it for fuel, allowing you to last longer before lactic acid begins building up. This technique may take some practice at a slower pace to master, but once it comes naturally, it can help you achieve more distance.
Also tested my VO2max over a 2.4km run and clocked 12 min and 35 seconds. Was really bummed at the end of it. VO2 was around 40 which is not bad, but should break the 11 min barrier next. Sub-11, it's your turn next!
Is this a good workout for a beginner?
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