Breathing Techniques - Running

Whatever feels natural.  I've never counted breathing before, but I was informed years ago from my track/X-country coach that I should breathe more from the diaphragm then in the upper body/chest, meaning as you breathe in, the tummy area should push out and as you breathe out, the tummy area pulls inwards.  This shouldn't be an exaggerated effort, either.

One of my favorite topics, as it literally saved my running career.  I used to suffer from chronic lower leg pain (particularly on the right) as a result of being a tall runner with bad form and bad running mechanics.  Plus we just ran FAST all the time in high school cross country and track.  No recovery... no LSD... just FAST FASTER and FASTER STILL (unfortunately I was never the fastest).

I read an article in runners world once - in fact it may have just been a Q&A with some expert - where the author suggested learning to breath 3 in 2 out, as the impact when you begin to exhale causes the most stress on the body.  I don't know the science there, but I made the switch from 2/2 to 3/2 and my leg problems got much better.

I now run all runs except races at 3/2... races I still do 2/2... but I make it a point to switch legs at each mile marker.

You're mileage may vary... but if you are having problems on one side but not the other, it's somthing to consider.

There is no right or wrong way.  There's whatever works for you.

Your body will find a natural rhythm.  I would go with that.

For the record, I do 3/3, or 2 in/1 out/ 1 pause. 

I think if you are breathing in and then breathing out you are normal.

3 and 3 for LSD, 3 and 2 for more moderate runs, and 2 and 2 for race pace efforts.

Not sure if I read this or made it up, I believe this is why the army et al have chants during their marching/running drills, to force the men to breath at the right times. Controlling my breathing was the biggest thing I did to help my running when I first started. Before I paid attention to this I would get too winded.

For the record, when I breathe out, I blow the air out like I'm blowing out candles, that seems to help especially when I get a side stitch. The harder I blow the air out, the faster the side stitch disappears....

They are called cadences, and yes, part of the purpose is to help control breathing patterns.  It also forces you to breathe deeper. 

*snerk* 

Still easier than all the stuff you have to think about while swimming!!! That's the total rubber-baby-buggy-bumper sport for me!!

Try taking a TI (total inhaling) clinic...