Secret to Running Faster Without Getting Out of Breath

Summary

This script emphasizes the transformative impact of proper breathing techniques on running performance. It reveals that inefficient breathing, often overlooked, can hinder speed and endurance. The video introduces practical tips like nasal breathing, which enhances oxygen uptake, and suggests specific breathing patterns for different running intensities. It also shares personal stories, such as Shona's, who overcame side stitches and improved her pace by focusing on deep, rhythmic breathing. Additionally, the video touches on the importance of hydration and proper pacing for optimal running performance.

Takeaways

• 🏃 Fixing breathing issues can significantly improve running performance without increasing training intensity.
• 👃 Nasal breathing is crucial as it humidifies and filters air, engages the diaphragm, and releases nitric oxide, enhancing oxygen uptake.
• 🔄 Efficient breathing rhythm is key to achieving a 'Flow State', syncing the cardiovascular and muscular systems for fluid running.
• 🤔 Inefficient upper chest breathing can be a result of chronic stress or intense running sessions, leading to reduced performance.
• 🔄 Breathing patterns should vary with the intensity of the run, from a 4-4 pattern in recovery runs to a 2-1 pattern in high-intensity sessions.
• 📚 Shona's experience illustrates how adopting nasal breathing and deeper, slower breaths can alleviate side stitches and improve pace control.
• 🧘‍♀️ Good posture is essential for proper breathing, allowing for full, deep breaths and better running efficiency.
• 💧 Staying hydrated is vital for maintaining efficient breathing by keeping respiratory pathways well-hydrated.
• 🏁 Proper pacing is critical for improving endurance and speed, which many runners overlook.
• 👀 The video offers further insights on determining the perfect training pace for enhancing running performance.

Q & A

How can improving breathing technique potentially enhance a runner's performance?

Improving breathing technique can enhance a runner's performance by allowing for more efficient oxygen intake and carbon dioxide expulsion, leading to better endurance and speed without the need for harder training.

What is the significance of achieving a Flow State in running?

Achieving a Flow State in running is significant as it involves falling into an effective breathing rhythm that maximizes each breath's potential, enhancing the coordination between the cardiovascular and muscular systems, and improving stride mechanics for more fluid running.

Why is nose breathing considered a game changer in running?

Nose breathing is considered a game changer because it humidifies and filters the air, engages the diaphragm for more efficient breathing, and releases nitric oxide, which can improve oxygen uptake.

What is the role of diaphragmatic breathing in running?

Diaphragmatic breathing plays a crucial role in running by allowing for deeper, more efficient breaths that engage the diaphragm, leading to better oxygenation and reduced fatigue.

How does the intensity of a run affect the breathing pattern?

The intensity of a run affects the breathing pattern by requiring different inhalation and exhalation stride counts. For example, a recovery run might use a 4-4 pattern, while high-intensity sessions might use a 2-1 pattern.

What practical tips did Shona take from James Nestor's book 'Breath' to improve her running?

Shona took two main tips from 'Breath': consistently inhaling through the nose and aiming for deeper, slower breaths, and visualizing breathing down into her belly rather than her upper chest to improve her running.

How can good posture complement proper breathing during a run?

Good posture complements proper breathing by holding the body tall with relaxed shoulders, which opens up the chest and allows for full, deep breaths, enhancing oxygen intake and overall running efficiency.

What is the importance of hydration in relation to breathing efficiency while running?

Hydration is important for breathing efficiency as it ensures that the respiratory pathways remain well-hydrated, facilitating easier and more efficient breathing.

Why is pacing crucial for running faster without getting overly tired?

Pacing is crucial for running faster without getting overly tired because it ensures that a runner is training at the right intensity, which optimizes performance and prevents premature fatigue.

What is the connection between breathing technique and side stitches in running?

The connection between breathing technique and side stitches is that improper or shallow breathing can cause side stitches, while focusing on deep, diaphragmatic breathing can help prevent them and improve running comfort.

Outlines

00:00

🏃‍♂️ Breathing Techniques for Enhanced Running Performance

This paragraph emphasizes the importance of proper breathing in improving running performance. It suggests that many runners overlook the impact of their breathing habits on endurance and speed. The speaker, a running coach and asthmatic, introduces the concept that adjusting breathing can lead to significant improvements in running times. The paragraph introduces the idea that breathing is not just about oxygen intake and carbon dioxide release but is also a key to achieving a 'Flow State' in running. It explains that harmonious dynamic breathing can enhance the coordination between cardiovascular and muscular systems, leading to more efficient running. The story of Peter, a runner who struggled with breathing and hitting limits, is used to illustrate the common issues faced by runners and the potential benefits of addressing breathing techniques.

Keywords

💡Breathing Technique

Breathing technique refers to the method by which an individual inhales and exhales. In the context of the video, it is emphasized as a fundamental aspect of improving running performance. The script suggests that by optimizing one's breathing technique, such as through nasal breathing and diaphragmatic breathing, runners can enhance their endurance and speed. An example from the script is the recommendation to use a 2-1 breathing pattern during high-intensity runs, which involves inhaling for two strides and exhaling for one.

💡Flow State

Flow State is a psychological term describing a state of complete immersion and focused involvement in an activity. In the video, achieving Flow State is linked to an effective breathing rhythm during running. It implies that when a runner's breathing is in harmony with their stride, they can enter a state of effortless and efficient running, which can lead to better performance. The script mentions that harmonious dynamic breathing enhances the coordination between the cardiovascular and muscular systems.

💡Diaphragmatic Breathing

Diaphragmatic breathing is a type of deep breathing that engages the diaphragm muscle, allowing for fuller lung expansion and more efficient oxygen exchange. The video script highlights the importance of this breathing method for runners, suggesting that it can improve oxygen uptake and overall running efficiency. It is contrasted with shallow chest breathing, which is often inefficient and can lead to fatigue.

💡Nasal Breathing

Nasal breathing is the act of inhaling and exhaling through the nose. The video script positions nasal breathing as a game-changer for runners because it humidifies and filters the air, engages the diaphragm, and releases nitric oxide, which can improve oxygen uptake. This method is recommended as a way to enhance breathing efficiency and is contrasted with mouth breathing, which is often associated with shallow and rapid breaths.

💡Breathing Rhythm

Breathing rhythm refers to the pattern of inhalation and exhalation that corresponds to the runner's stride. The video emphasizes the importance of finding the right breathing rhythm for different running intensities, such as a 4-4 pattern for recovery runs or a 2-1 pattern for high-intensity sessions. This synchronization of breath with stride is portrayed as crucial for achieving a smooth and efficient running form.

💡Side Stitches

Side stitches are a common discomfort experienced by runners, often felt as a sharp pain in the side of the abdomen. The video script mentions that proper breathing techniques, such as deep and controlled nasal breathing, can help alleviate side stitches. Shona, a runner mentioned in the script, was able to overcome her side stitches by focusing on her breathing and stride pattern.

💡Hydration

Hydration is the state of having adequate water in the body, which is essential for various bodily functions, including efficient breathing. The video script points out that staying hydrated helps to keep the respiratory pathways moist, facilitating easier and more efficient breathing. It is presented as a complementary practice to proper breathing techniques for enhancing running performance.

💡Pacing

Pacing in running refers to the speed at which a runner maintains throughout their exercise. The video script discusses the importance of training at the right pace to improve endurance and speed. It suggests that many runners do not train at the optimal pace, which can hinder their progress. The script implies that understanding and adjusting one's pace is a critical aspect of running improvement, alongside breathing techniques.

💡Posture

Posture refers to the position or carriage of the body, particularly when standing or moving. In the context of the video, good posture is highlighted as complementary to proper breathing. The script advises runners to maintain a tall posture with relaxed shoulders and an open chest to facilitate deep breathing. This is presented as a way to enhance breathing efficiency and overall running performance.

💡Efficient Breathing

Efficient breathing is the process of inhaling and exhaling in a way that maximizes oxygen intake and minimizes effort. The video script emphasizes the importance of efficient breathing for runners, suggesting that it can lead to improved endurance, speed, and reduced fatigue. Examples from the script include the use of nasal breathing and diaphragmatic breathing to achieve more efficient oxygen exchange and better overall running performance.

Highlights

Improving your running performance may not require harder training but fixing breathing issues.

Many runners experience frustration due to lack of endurance and speed improvements despite training.

Breathing technique can be a fundamental factor affecting running performance.

A simple tweak in breathing can lead to breaking personal records.

Breathing is a signal of balance within the body and is crucial for achieving Flow State in running.

Harmonious dynamic breathing enhances coordination between cardiovascular and muscular systems.

Nose breathing is a game changer as it humidifies and filters the air, engaging the diaphragm.

Nasal breathing releases nitric oxide, improving oxygen uptake by 18%.

Breathing rhythm should vary with the intensity of the run, from recovery to high-intensity sessions.

A 4-4 breathing pattern is suitable for recovery runs, while a 2-1 pattern is appropriate for high-intensity sessions.

Practical application of breathing tips involves inhaling through the nose and aiming for deeper, slower breaths.

Focusing on a breathing rhythm that complements stride pattern can improve running efficiency.

Good posture is essential for proper breathing and running performance.

Staying hydrated is crucial for maintaining efficient breathing during runs.

Training at the right pace is key to improving endurance and speed.

The video provides guidance on determining the perfect training pace for runners.

Transcripts

imagine shaving a chunk of your 5K or

half marathon time not by training

harder but by fixing a problem with your

breathing you're probably not even aware

of right now

so many of us lace up head out and pound

the Pavements expecting to see

improvements get time and time again

we're left frustrated wondering why our

endurance and speed aren't improving the

way they really should it's not

necessarily that you're on the wrong

training plan or wearing the long shoes

it's often something as fundamental as

the way we breathe as a running coach

who's also been asthmatic since

childhood I can definitely speak to the

power of getting your breathing under

control a simple tweak in your breathing

can make all the difference between

breaking personal records rather than

simply breaking a sweat now what if

you've been breathing wrong all this

time how would you even begin to correct

it let's take a closer look

breathing isn't just about sucking in

oxygen and blowing out carbon dioxide

it's a fundamental signal of balance

within our bodies achieving Flow State

in your running hinges specifically when

you're falling into an effective

breathing rhythm with a breathing

technique that maximizes each breath's

potential in fact harmonious Dynamic

breathing enhances the coordination

between our cardiovascular and muscular

systems and your stride mechanics

leading to more fluid running

now let's talk about Peter who's been

building his running mileage since he

started running nine months ago up until

recently he'd been getting frustrated

over the feeling of hitting a limit with

his running it wasn't his legs giving

out or the feeling of low energy levels

it was his breathing particularly when

trying to run faster like when pushing

to improve his 5K time he'd often revert

to shallow rapid breaths sometimes he

almost felt like he was beginning to

hyperventilate and would have to stop

and walk Pete isn't alone in this

whether it's through the effect of

chronic stress or during acute intense

running sessions many of us end up

resorting to inefficient upper chest

breathing but the solution while simple

requires awareness and consistency

firstly nose breathing is an absolute

Game Changer breathing through the nose

humidifiers and filters the air and

actually engages the diaphragm making

our breathing a little bit more

efficient we'll talk about diaphragmatic

breathing in a moment but the thing

about nasal breathing is that nitric

oxide is also released into your body

with each nose breath which can actually

improve oxygen uptake by a staggering 18

secondly it's about finding the right

pattern depending on the intensity of

your run from a leisurely recovery run

to gut busting Sprints your breathing

Rhythm should vary for instance during

recovery runs you might adopt a 4-4

pattern so inhale for four strides

exhale for four but for high intensity

sessions a 2-1 pattern might be more

appropriate but how do you go about

putting these breathing tips into action

well let's dive deeper into the

Practical side of this

let's consider Shona who used to not

only struggle with breathing on the run

but also side stitches on reading James

nestor's great book breath she took away

two tips that completely transformed her

running consistently inhaling through

the nose and aiming for deeper slower

breaths visualizing herself breathing

down into her belly rather than her

upper chest slowing her breathing down

and focusing on taking deeper breaths to

a rhythm that complemented her stride

pattern not only made her side stitches

become a thing of the past but she also

started feeling more in control of her

pace and could run longer and faster

without the same fatigue as before and

remember good posture complements proper

breathing hold yourself tall as you run

with relaxed shoulders and focus on the

backward Drive of your arm swing to open

up your chest and make space for full

deep breaths

however all of this means very little if

you don't anticipate the cone pitfalls

there's one that you might not have seen

coming hydration drinking enough water

ensures that your respiratory Pathways

remain well hydrated making it easier

for you to breathe efficiently the next

thing to work on if you want to run

faster without getting so tired is your

pacing specifically making sure that

you're training at the right pace which

so many Runners don't the video on

screen right now shows you exactly how

to figure out your perfect training Pace

to improve your endurance and speed

check that out and I'll see you over

there