Best Breathing Rhythm for Runners | Breathing Technique to Run Faster & Longer
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- Опубликовано: 19 ноя 2024
- Do you feel like you get out of breath too fast or struggle to relax into your breathing while running? Here are my best tips on breathing rhythm to help you run further and faster.
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I love this discussion! Been a runner for 40+ yrs, and never heard anyone speak about breath time signatures specifically. As an asthmatic Ive only completed my marathons and training for them by religiously using odd numbered breathing cadences, but the focus is always on the exhale. Just like running is falling forward and gravity does half the work, breathing is exhaling and air pressure WILL force oxygen back into your lungs! :) Somehow these thoughts always make the effort simpler. Having a fairly complicated breathing cadence helps get my mind into that meditative long run state, Ive found, where you feel as if you could run forever...example (3:2 x4 then 3:3) x5 then 5:5 x2 REPEAT. The 5:5 in this cadence seems to clear everything, including any thoughts like ‘man that hill ahead looks really steep’ or ‘that person was really rude’, etc. Love the discussion on changing breath signature for different levels of effort as well! So true and just one more reason why base miles matter - it all has to be instinct :)
Thanks. I recently discovered 3:2 and 2:1, it's like having two new intermediary gears for hill climbing, and makes it easier to keep a higher cadence.
Great to hear peeweeuke!
Best summary is 4 pages in Daniels' book. Most efficient rhythm is 1:2 or 2:1 for any pace equal to or faster than anaerobic threshold. It is generally more difficult and certainly more important to exhale; therefore, 1:2 is usually preferred. However, some will prefer 2:1 (inhale over 2 steps and exhale over 1 step).
It never came to me that you run with a breathing rhythm until I did swimming and I was forced to think about it like I’d try to go a set amount of strokes/ strides before a breath 🤦🏼♂️
Thanks Harry. Been struggling with my fitness lately, doing 2 miles then walking then another 2 miles. Tried the 3:3 technique today on the flat 2:2 uphill and did 8.5 miles without stopping and I was barely breathless at the end of the run. Didn’t think I had a half marathon in me but more practice using this technique and I’ll sign up for one. Cheers.
3:3. Cool. I've been using that breathing method since i started as a way to maintain pace. Just seemed smart to me and never knew it was an established method.
Is it 1 breath in for 3 strides & 1 out for 2 strides or 3 breathes in as you and 2 exhales?
Sometimes if I want to challenge myself at a slower pace and build up my co2 tolerance I do a 4:8. 4 for the inhale and 8 for the exhale, then messing around a bit with that, sometimes trying to go a bit higher, It can get pretty tough. I got the idea from free diving training
This method helped me a lot. Last week before I watched this technique I’m just breathing through my chest, inhaling & exhaling through my nose and not doing any rhythm. Now, I can jog for 1km straight without walk break (for the first week without this technique I jogged for 300m and walk for 100m to breathe and rest for a little bit because I can feel the tiredness right away)
Not many information on breathing on running platforms. I've noticed that inhalation during two steps is sufficient for me to fill my lungs. During slow long runs my in:out ratio is 2 :5, going up to 2:4, 2:3 and 2:2 at increasingly intensive runs. Breathing out deeply helps to clear the carbon dioxide from the lungs. It also helps to maintain heartrate low.
Thanks Harry! I tried 3:2 before but thought it was out for 3 in for 2 because the reason we fatigue is due to lack of clearing the co2. Guess I was wrong will continue to experiment
The tactic you are speaking of is meant to minimize impact, as it is believed that when you exhale you make your form more vulnerable thus shorter exhales minimizes amount of impact. But yeah what you are saying makes sense in theory. I guess it depends on what you want to do run longer or run less injury prone.
Hey Tim, sure build up of CO2 is certainly one of the hindering aspects to fatigue and pace decline. I have heard of runners using the pattern you have and wouldn't say discontinue it if it works for you. Definitely continue the experiment to see what works better for you at different intensities or stages of a run. Would love to hear your thoughts, or catch up some time on the potential benefits of using Wim Hof style breathing either before, within or after races with any benefits that may come with implementing it.
This was great, I've been looking for "how to correct poor running form" for a while now, and I think this has helped. Ever heard of - Hiymelia Ziyddison Scheme - (just google it ) ? Ive heard some interesting things about it and my colleague got cool results with it.
I've found these videos on breathing to be really helpful and it's something I've been working on this week. My natural style involves no relationship between strides and breathing so everything out of sync! I hope with practice that this will help me to be less out of breath all the time 😀
Great to hear Vegan Flamingo, enjoy the extra oxygen!
"My natural style involves no relationship between strides and breathing so everything out of sync!" - exactly same with my prob too !!!
Thanks for the presentation. I've always got tired due to my breathing technique. I will try your suggestion using the 3 for 3 method. Thanks.
Harry, I do 3:3 and 2:2 as you explain in your video for easy and harder runs. I also switch to a 2:1 ratio on hills (when exerting myself) and during 400m rep x8-12 reps training. I find I can draw more air into the lungs with a 2 step ratio but still exhale fast in one step. This really feels natural for me. what do you do for sprints and max efforts?
Yeah, me too. I run with a 2:2 pattern for my normal tempo/long runs but kick it in high gear with the 2:1 (2in:1out) pattern for the last mile or two in runs or races. It's too intense to maintain for long it seems but allows that max effort I want to use at the end of a race!
1:1 for sprinter
Thank you very much, Joseph.
I find it nice to do a 1:0 pattern for a marathon
I'm looking for a 1:0 breather to help me clean up the dust in my room
what LOL.
wadeshabu why is no one acknowledging this sick burn
@@itsShibuya i laughed way too hard..
I breathe in a 7/8 time signature
Yes for polyrhythm running
John Petrucci approves
As long as you don’t run in 7/8 you’ll be ok. Might get some good arts grants tho
I breathe 2/5 (breath in and out every 5 steps)
I love this guy’s voice
Yesss Same
Thank you so much good advice
I find I'm often running with 2:2 but split up my breath a bit each stride. Basically I breath in in out out, speeding up my inhale or exhale with each stride.
Yeah, I do the same, unconsiously. I wonder if there are any issues with this and something to change.
I have been naturally going into a 2:1 pattern when I push myself. I think that works for me!
You upload this video before 4 yrs ago
But I see this video now
I like breadthing technique
It's a suppop
After I saw this video I subscribed your channel
Lots of love from Nepal bro
Keep it up and reply me
6:6 to 4:4 is not discussed while mostly we run aerobically or less as ' young runners' . I rarelly achieve 3:3 - 2:2 yet.
I don't want to think of 1:1!
Wow, a nice info.. I usually just run without any breathing pattern and maybe thats why getting tired faster especially when I use pace 5"20 km.. gotta try this on my next run
I did the 2/2 in the past, made NO difference whatsoever lol. But i'd heard a few times to try the 3/3, and now since it's approved by an expert runner like yourself, i think im gonna do 3/3 lol. I'll probably come back to say how well it helped
Thank you so much! Just started running and found breathing a struggle but 3:3 sounds like it could help! Thanks again
some good common sense points Harry, excellent! I say ignore the science and go with the flow. If it feels good, do it!
Awesome video, very well explained! Will try this the next time i'm going for a run. You earned a new subscriber :)
Fantastic great to hear janjanajan janana! Have a great run :-)
Really like this advice.
Thank you so much sir..
I am a slow jogger with cadence usually between 140-165 (it is too low, I know).
In cold near-zero (celsius) weather I try to breathe almost exclusively through my nose. The breathing rhythm has to be slower through the nose because nose cavities are narrower and the faster rhythm creates turbulence, which for me gives the impression that the slower rhythm brings in more air than the fast rhythm. So in cold weather I try to hold 6:6, but may speed up to 6:5 or 6:4, occasionally down to 4:4. But the 6:6 gives the best feeling.
In warmer weather I usually breathe also through the mouth and start with 6:4, then speed up to 5:3 and 4:3. And hold 4:3 for most of the distance. Uphill I will speed up to 4:2 or 3:2. Sometimes I prefer to constantly alternate between 4:3 and 4:2, sometimes between 4:3 and 3:3, sometimes between 3:3 and 3:2. When I am almost maxed out, I will speed up to 2:2, but never higher during my long runs. But if I do short 100-200m split runs uphill, then I am probably using among the variety of 2:2, 2:1 and 1:1.
Is anyone else confused? I need an example because I don’t think I’m understanding this breathing technique
its_n Lol right?! I'm you a day later
A 1:1 would be breathing in for 1 stride and breathing out for another stride.
i.e. breath in on right leg, and out on left
its_n yes
So would a 3:3 be taking
3 short burst breaths in
Stride-inhale, stride-inhale-more, stride-last inhale-
Stride-exhale, stride-exhale-more, stride-full-exhale
Or
3:3
Stride-full-inhale, stride-hold inhale, stride hold inhale
Stride-full-exhale, stride-keep-exhaling, stride - keep exhaling
Repeat?
@@DataMav I believe it's the first one.
Just starting to run 5K's and still working on endurance. I find the odd-even pattern better for me because it seems like I exhale at a greater force than I inhale. It's like I need to bring air into my lungs before my exhale is over if I'm doing an even pattern. So the 3:2 count is better for me. I match my breathing with my steps. So if I wait 3 steps on an exhale before I inhale I eventually feel like I'm going to start hyperventilating because I can't get enough air. I will sometimes slip into a 1:1 when I'm working hard on a hill but I'm mostly at home in the 3:2 range. And because I'm doing an even-odd breathing pattern I can't run with music because most music is a 4-4 beat and it completely messes up my breathing.
Love it
Great job.
I noticed when I get my 2nd wind or what's referred to as runners high, it doesn't matter how I breathe. Is this the case for everyone else?
I read somewhere that less oxygen give more energy
I run 5'000m doing a very big *in and a VERY BIG *out*
I give one lap of advance on the second place guy.
I pass out 1'000meters LEFT.
😐
Should you be continuously breathing in/out during the three steps, or should you breathe in/out completely at each 3rd step?
Thanks so much, this channel is great!
Continuously and relaxed.Great to hear you are enjoying the channel!
I've been using a 3:3 pattern and just discovered the 3:2 and 2:1 patterns. I found them while googling breathing patterns and I continue to get left side injury...which may be due to the exhalations always being in synch with my left foot.
what's a stride ? every sride means every step ? or every two footsteps ?
every footstep is a stride. hope this helps
is there a breathing guide video i can listen to while running?
Brilliant video. My breathing impacts my cadence, or possibly the other way around. I've always done a balanced 3:3 unless sprinting but look forward to trying the 2:2 and odd patterns. Curious to see if it has a positive impact (I'm consistently 160 spm on low to moderate intensity runs).
Kinda related topic for me-heart rate. Was looking through you channel but werent able to find a video on it.
I track heart rate for all my running and cycling. For running it tends to sit between 160-170 bpm at a 6:45 km pace, while for cycling it is around 125-130. Even though my perceived effort feels the same. What is your take on this?
Sorry if I missed a video on this topic ;)
Thanks for all the work you put in your videos. As a beginner runner they offer nice guidance and ideas.
Harry. how do you breathe at all living in and around Chiang Mai during the burning season?
Been told at an early age to breath in through nose and out through mouth? And that breathing this way stops you getting stitch? Is this true? I've always ran this way
Benj Jones they told me the same bit they said it would help you keep your heart rate low plz make a video about running mythes and beginner runner tips
Benj Jones In through the nose doesn't do much unless you have asthma. It slows down how much you can breath and filters the air a bit. If you're running slow it's not a big difference.
I was told the same and have done so for years. But it was suggested as both a mindfulness approach as well as to prevent dry mouth which it does both great. Doesn't seem to hold up for hard runs however.
Old comment but oh well. I used to get stitch quite a lot until i learnt stomach breathing, haven't had it since. It changed my running completely. I never breathe through my nose either.
It's basically abdominal breathing. When I breath in instead of my upper chest raising, my stomach does instead. I don't know the technicalities behind it, i just saw a youtube video on it, tried it and it worked. So been using it ever since.
Thanks Harry, good video! I’m from Australia and swimming is a big part of growing up because of the great beaches and weather. I’ve always noticed that kids in school and new fast running athletes in our running club, come from a good grounding of swim squads. Do you think that the swimming breathing pattern of a quick inhalation followed by breathing out for 3 strokes or holding one’s breath for 2 strokes and slowly breathing out for the next 3 is beneficial or does swimming altogether increase the capacity to breath and run easily over long distances? Thanks
This guy runs!
Matt cama breathing 4-4 or 2-2 is better.. every 3 strides one breath?
On a long run, I usually start with a 4:4, then proceed with a 3:3 after 2 or 3K. But sometimes I space out & when I focus back, I realize I was doing 2:3 or even 3:2. Like it's happening naturally when I'm not paying attention to my breathing rhythm. Is that normal?
How should we breathe while walking up stairs?
Could you please explain the strides verus steps? I am a little confused. In 3:3, am I correct to say the you don't breath in on each step/stride, but on every 3rd stride, 3 times, then followed by the exhale in the same manner?
If you're doing a 2:1, is it suppose to be one continuous breath for 2 strides and 1 exhale or 2 short breath per stride and 1 exhale?
Hi Harry, related to breathing; do you have any advice for drinking/consuming gels, etc whilst running, particularly during a race, when already breathing hard. I find it difficult to keep my pace and breathing pattern when having a drink or a gel.
Hey Andy, your breathing will always go a little out of sync when consuming gels or drinking as breaths will be missed. Takes practice and patience and timing. With gels if it is a very intense race or pace rather than taking the gel down in one big go, you can always sip a little at a time, you won't miss breaths and still consume the gel and get the calories.
Do you have a VLOG on what is a typical Marathon training week?
+Running Guru Hey love the channel
When you say 2:2 do you mean breathing in twice and breathing out twice or is it one continuous breath?
So I’m in the army and we run 2 mile what you think is best for my run
I do 2:2 but think I should try for 3:3
What is your opinion about using Compression socks? I guess they will also remove the friction with your skin? As addition you reduce the chance for injuries like Shin Splints. I just started using those socks, but really wan't to hear your opinion on those! Thanks
Usually i do 2:2 but just found out that 3:3 is much less tiring.
a coach explained a technique where you inhale only through your mouth for the first 40 seconds to prepare for the distance. i can’t find the name of this anywhere, if you know what it is and what it does could anyone kindly explain it to me please?
Depends on the terrain?! Downhill 5/5, flat 4/4, uphill 3/3, serious uphill 2/2 👍👣🌱
more kind of quick tips and stuff
What breathing style would you recommend if I am running 5.5 miles for breathing. I am doing this every morning 5 days a week. Is this to much? (Not just for harry to answer I would like everyones opinions.) Thank you!
Is a stride one or two steps?
One
Sorry I had to search the world for the answer but there u go
I must admit I run most of my runs on 3:3 and sometimes even 4:4 if I go out super easy, but most races I'm 2:2 👍
Likewise! i usually only have to switch to 2:2 when I sprint at the end of a race, I don't personally think 1:1 would ever work for me, I'm most used to 3:3 for definite!
Owen Knight 1:1 is a sprint at the end of my 5k but other than that I barely use that too!
I usually do either 3:3 or 2:2 but always with the left foot.
In the case of 2:2 I breath in or breath out with each left stride and hold during right strides. i.e., in, hold, in, hold, out, hold, out hold, in...
for 3:3 I do: in, in, in, hold, out, out, out, hold, in...
Do you think this is unbalanced? Could I be improve by alternating the feet?
ive heard of breathing through one's nose as a training technique. is this aerobic base building?
That takes practice and its very difficult, its a sign your going super easy and your body doesn't require much oxygen to be efficient.
Bro this is insane thank you
Harry, when you refer to "3 strides" on the 3/3 you are saying the right foot landing 3 times on inhale then right foot landing 3 times for exhale correct?
steps..
HushemFlupskluk yeah stride means step. What you're thinking would be 6 strides.
I have the same question. I always thought step is different than stride.
What I understood was:
A step is the distance from when you pick up one foot and put it back down on the ground.
A stride is the distance of both the right and the left step.
Harry, could you solve our doubt please?
You can look it up in a dictionary. Stride, step, pace all refer to putting one foot in front of the other.
Read the dictionairy. If you have one in your cave, caveman!
if you go 1:1 u can only keep it for a little while
That's right 1:1 is usually towards the end of a race or sprint.
That bird in the background is schooling us all in breathing patterns.
Stupid question: What exactly is considered a stride, step? left,right or left then right, etc..
it's like gearing - 1:1, 2:2, 3:3
Mine is 4:4 throughout 70% of my run, then 3:3 towards the end bit then maybe 2:2 when sprinting to the finish.
Does that sound odd??
Hi Harry,
I've been running for a bit now and am wondering which running app to use. I am currently using Nike Run Club which I find very good and am doing a plan with them, have you got any thoughts on NRC or the training plans on them?
Thanks
Hey Will haven't used the Nike Run Club app myself nor can I comment fairly on their training plans. I use Strava personally and think it is probably the best running app with regards to community, finding new runs when travelling, segment searching and support through followers and groups. Give it a try and see for yourself.
I use Run Keeper or S Health.
Is a stride 1 step or 2?
I alternate between 4:4 and 2:2
What about exhale longer than inhale?
I thought I was the only one who did this lmao. I breathe in 3/3 most of the time but sometimes I breathe more like 2/4.
I run 4 out 3 in at all paces, about 190 cadence will 2:2 not be to low?
How about when you get to the top of a big hill and then have a flat ahead. The transition for me is hard and my breathing off for 15+ meters or so. Any tips? It really messes up my runs.
Takes practice to work into it, slowing your pace slightly on the hill should help you to feel fresher at the top, as well as adding some short but hard hill strides to the end of runs will help develop your leg strength when it comes to the hills and have you feeling more confident when you transition from hills to flat.
*me seeing Breathing Teqniques* next i shall unlock sun god breathing boissss
1:1 sounds too shallow to me
Always done 3:2 for long runs. Easier to exhale hard, harder to get enough Oxygen in 2. Sprint is 1:1, no choice there!
Michelle H I’m abt to have to run a mile in my PE class, any tips to run it fast or finish it? Because I just started school from summer break
Pat breathe in through your diaphragm (belly area) so that you can get deeper breathes that aren’t as heavy as of you were breathing through your chest. I used to breathe through my chest and I would get stomach cramps during my run which made me quit early
Not a native English speaker here :) 2 : 2 strides means 4 steps inhale, 4 steps exhale?
No, 2 steps inhale, 2 step exhale
Wow, so 1:1 would mean inhaling and exhaling in just 2 steps... thats a lot I feel like. When I run fast and I'm pushing myself I usually do 2 steps inhale 2 steps exhale (my 5k PB is 18:54 so I guess when running even faster you might have to do 1:1)
Lyubo Yanev keep in mind the 1:1 is usually natural when you're completely dead and giving your all. anything like a 2:1 or 2:2 when giving your all with little to no energy left will feel unnatural and you likely will be doing 1:1 already.
Watch out for flies !
Lol
How do you run a 1500m in under 4mins? I recently posted a 1500m time trial video I did on my channel and ran a 4:51.20 still far off from under 4mins though.
Congrats on your recent 1500m effort, looked like you worked hard for it. It takes time, plenty of track work to develop your speed and pace, consistency with your training and dedication. Good luck!
Great video again. This is an area I feel i need to work on. You mention everyone has different lung capacitys. Does this mean that some people, genetically, will never be able to achive the benefits of a large lung capacity and therefore not reach the same speeds and perfomance?
can anyone clarify with me if you are supposed to take 3 individual inhalations per 3 steps i.e " in in in out out out " or isit one continuous inhalation that last for 3 steps? i . e " in for 3 steps continuously , out for 3 steps continuously"
Lim Wei Zheng continuous
Try
INhale-Exhale-Exhale-Inhale-Exhale-Inhale-Inhale-Exhale
This technique is called dragon breathing, it really really works and gets your mind and body into a steady beat
This idea is a technique used by the ninjas of Japan to make them ridiculously fast in sprinting and long distance running
Breath through your nose or mouth???
What do you mean by strikes
steps
How do Army Rangers run 5 miles in 40 min??? Do they use these strategies to?
5 miles in 40 minutes is not that crazy. Most mediocre XC runners run 5k's (3.3 miles) in 19-24 minutes. So when running 5 miles in under 40 minutes just keep a certain pace and dont slow or speed up and im sure you can do it.
👌👌👌💪🏻💪🏻💪🏻❤️❤️❤️
What should I use for the mile I weigh like 165 pounds and I have asthma. I always complete the first lap without stopping but the next 3 are hard.
4:3
I do 16 miles a day with a 3:2
Joe Vue is it better than 3:3?
I breathe ”in-in-out....-” with my steps. Does anybody else do this?
Shit yea...I do that. In my head sometimes it sounds like I'm doing the intro to Queen - We Will Rock You
So I should drink Jack Daniels whilst running?
1:1 for every run
i always run at 1:1
Video not comprehensive. Shld we breathe with mouth, nose, which one in, which one out.