Tag Archives: Breathing Technique

How To Inhale and Exhale To Run Faster

Learning how to breathe (inhale and exhale) properly has benefits such as improving a runners performance.

A good description of a breathing technique on how to breathe and boost performance is from Military.com

Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that requires you to breathe at a 2:1 ratio.

There are many techniques on how to breathe, the best way to find a method that works for you is to try them all. If a method you tried does not work, try another method, when you find a method that works stick to it.

The following breathing tips have worked for me.

Breath more from your diaphragm (belly) than your chest (chest breathing is more shallow).

Focus on exhaling more fully. This will remove more CO2 (Carbon Dioxide) and allow for deeper inhalations of O2 (Oxygen), I do this when I reach a hill and slow my pace.

Causes of Running Stomach Cramps, Pain

Every runner must have at one time experienced some unpleasant and painful sensation in the stomach. The pain is what is called cramps and its caused by the overexertion nature of running.

Stomach cramps and diarrhea

Stomach cramps vary from one runner to another, some runners complain of stomach cramps and diarrhoea others stomach cramps and diarrhea others just upper stomach cramps.

What causes painful stomach cramps during running?

  1. Dehydration. – For your smooth muscles of the stomach/intestines to function properly they require to be hydrated.
  2. Low blood salt – With all the sweating taking place your body will be losing too much salt and your body will soon be starved of salt.
  3. Inadequate oxygenation – During running, a lot of your blood will be redirected from the stomach to other muscle. And since your stomach muscles are starved of oxygen they will not work properly.

The above causes are made worse by factors such as a extreme weather conditions. Too high temperatures will increase rate of dehydration.

Video of How To Get Rid of Stomach Cramps

Medicine for stomach cramps.

This is not your typical medicine to cure cramps but a simple guide on how to avoid them. Its important to make sure you drink enough water. I experience most of my stomach cramps during my training because in training I don’t have water points every 2K like I find in a marathon.

Drinking water is good but drinking too much is dangerous! Drinking too much water will cause your salt levels too go too low causing you stomach pains and in a worst case scenario death! Every runner should remember to put enough salt in his food. During the the race, Eat salt pallets offered. Lastly, Practice good breathing technique.

Remember the more you run and the more experienced you get, the less stomach cramps you will get from running.