How to breathe properly...
F. Sadaghiani
I'm having problems with my breathing during running. I used to run indoors
on a treadmill and had no problems running 4-5 miles a day. Now, however,
that I've made the transition to running outside I find that I have trouble
breathing after just 1 mile. Usually when I breathe I inhale from my nose
and exhale through my mouth. My breaths are usually long winded and
controlled but I've, for some reason, not been able to do that outside.
After 1 mile or so I start breathing through my mouth and my throat begins
to burn.
I'm not sure, but I think it might have to do with how much I'm sweating.
While running indoors I work up a good sweat after 1 mile and quickly fall
into a groove after that. I've found that it's much harder to hit that
groove outside. I guess it's probably because of all the unpredictable
obstacles, but I'm not sure.
Any suggestions on breathing techniques or exercises I can do?
Thanks,
Fred
Sean Chester
Sean Chester
Vancouver Island, Canada
Kerry Wilson
>Hi
>
>I'm having problems with my breathing during running. I used to run indoors
>on a treadmill and had no problems running 4-5 miles a day. Now, however,
>that I've made the transition to running outside I find that I have trouble
>breathing after just 1 mile.
Sounds like you're expending more energy outdoors. Any hills on your
running course? What's the running surface like.
>Usually when I breathe I inhale from my nose
>and exhale through my mouth. My breaths are usually long winded and
>controlled but I've, for some reason, not been able to do that outside.
>After 1 mile or so I start breathing through my mouth and my throat begins
>to burn.
Welcome to the club! The burning is probably from ozone. Do you live near
a city?
>I'm not sure, but I think it might have to do with how much I'm sweating.
>While running indoors I work up a good sweat after 1 mile and quickly fall
>into a groove after that. I've found that it's much harder to hit that
>groove outside. I guess it's probably because of all the unpredictable
>obstacles, but I'm not sure.
>
>Any suggestions on breathing techniques or exercises I can do?
You might try just backing off a little on the intensity. Outdoor running
is different than running on a treadmill, on which you can simulate, but not
duplicate, outdoor running conditions. Slow down enough so you can resume
your treadmill breathing pattern.
>
>Thanks,
>Fred
>
>
>
Rick Davis
your throat will subside with time or you won't notice it after a while. As
was mentioned, hills and running surface play a large part in the amount of
energy you exert. Try backing off a bit, try concentrating on you breathing
(which ever way feels comfortable). Have you noticed any pace difference?
You'll find running outdoors is very different than being on a treadmill. It
will give you much better conditioning. Try breathing with your entire body
(not just your lungs or stomach individually). Weather and air quality play
a large factor as well in overall performance outside. So there you go, good
luck.
Rick
F. Sadaghiani
Toronto, Ontario so the air quality is probably similar to that of any big
city -- but I'm not certain.
Do you mean to say then I shouldn't try to keep my pattern of breathing in
through my nose and out through my mouth? Isn't it unhealthy to breathe in
and out through one's mouth?
I've tried slowing down, but I soon feel overwhelmed with a strange feeling
when I do so. My legs have lots of energy left, but my lungs are telling me
to stop. I mean, I feel like I can keep running for another 20 or 30 mins at
a good pace, but I can't catch my breath.
Well, I guess I'll just try to go slower for a while and see what happens.
Thanks for the help,
Fred
"Kerry Wilson" <kxwi...@erols.com> wrote in message
news:9bksen$9hr$1...@bob.news.rcn.net...
Sean Chester
You are proper in breathing in through your nose and out through
your mouth. I'm not certain of the biomechanics of it all, but I know
it maximizes your oxygen intake. It might be an idea to take a few
echinacea pills in case you have a cold coming on, because that's
certainly plausible. If not however, I would slow down to the pace that
my lungs could handle, and do breathing exercises while I'm not running.
Sean Chester
Vancouver Island, Canada
Kerry Wilson
in
>Toronto, Ontario so the air quality is probably similar to that of any big
>city -- but I'm not certain.
>
>Do you mean to say then I shouldn't try to keep my pattern of breathing in
>through my nose and out through my mouth? Isn't it unhealthy to breathe in
>and out through one's mouth?
I can't really comment on your breathing pattern except to say that at high
levels of exertion, you will probably not be able to maintain it. The
demand for oxygen will overwhelm the flow capacity of your nostrils and will
result in lowered atmospheric pressure in the lungs during inhalation, which
inhibits oxygen transfer to the blood. Most runners breathe in and out
through both nose and mouth at higher levels of effort. At lower levels of
exertion, you may be able to maintain your treadmill breathing pattern.
Several runners here have stated that they used this pattern to good effect
in the past. Healthwise, the debate continues. It is probably better to
breathe in through your nose as a general rule, but I myself have not had
any serious problems that resulted from breathing in through mouth and nose
during periods of strenuous activity.
>I've tried slowing down, but I soon feel overwhelmed with a strange feeling
>when I do so. My legs have lots of energy left, but my lungs are telling me
>to stop. I mean, I feel like I can keep running for another 20 or 30 mins
at
>a good pace, but I can't catch my breath.
>
>Well, I guess I'll just try to go slower for a while and see what happens.
Probably a good approach. Another is to do what comes naturally, which is
opening the tubes for maximum air flow, and monitoring your body for
effects.
Thotful560
Smog, allergies, breathing exhaust fumes or pollen?
That's what came to mind reading your original post...that and the fact that
you switched from a yielding surface (treadmill)
To a more unforgiving one..roads.
Perhaps it's a combonation of two or more of these variables.
Teresa