Tag Archives: breathing

Breathing Exercise : How To Get More Oxygen Into Your Lungs

The biggest dilemma in running is, you try to run faster but your lungs always let you down. Running is a cardiovascular exercise, if you can improve on your breathing and how to get more oxygen into your lungs you are guaranteed to run faster.

Runners World January 2009 Issue had a great article on how you can improve on how you get more oxygen into your lungs by doing a couple of simple exercises.

To quote from the article “Just as we strength-train our hamstrings and calves to improve our ability to power over hills, we can tone the muscles used for breathing. “Exercise improves the conditioning of the diaphragm, the muscle that separates the chest from the abdomen, and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale,” says Everett Murphy, M.D., a runner and pulmonologist at Olathe Medical Center in Olathe, Kansas. “When you take a breath, 80 percent of the work is done by the diaphragm. If you strengthen your diaphragm, you may improve your endurance and be less likely to become fatigued.”

Any exercise that works on your core area such as sit ups will improve the muscles around the diaphragm.

Best breathing method : The mouth or the nose?

The experts interviewed for the article swore by the mouth, the wider is your mouth open while running the better your breathing. I once tried running with my mouth shut and I swear it was horrible.

The chest breathing or the belly breathing.

I was a little bit surprised to learn belly breathing is the recommended method of breathing for runners. When you chest breathe, your shoulders get tense and move up and down. That’s wasted energy-energy you should conserve for running.

Great stuff!!

How To Breathe During A Marathon?

How do I breathe during marathon running? That is a question am asked by many of my readers.

My answer is simple, use your mouth and nose. I have never come across a perfect breathing style. I once tried to run with my mouth shut and tried to only breath with my nose but it never worked because it was very uncomfortable.

Breath Like the Pros

I watched Haile Gebreselassie run at 2008 Berlin marathon and I saw his teeth from start to finish, his mouth was always open.

Beijing Pollution: How it Slows Athletes Performance

How bad will the pollution in Beijing affect athletes?

I was out this morning doing my morning run when a big truck overtook me, the truck moved slowly and at the back the exhaust pipe released a dark smoke. The dirty smoke filled the air and breathing became difficult. The little dirty air that got inside my system made me feel like vomiting!

From my Beijing like moment my answer to the pollution question is “unbelievably bad!”

The worst gas pollutant in Beijing will be Carbon monoxide, which has been filled in the air by the over 3 million cars in Beijing city. Carbon monoxide (car exhaust) attaches to hemoglobin far better than oxygen and so it reduces hemoglobin which reduces oxygen transport. The slower oxygen transportation the slower the athlete. Beijing is dealing with the Carbon monoxide pollution by banning some cars to the capital.

According to a post I read on Coach dean blog, The US olympic team is being prepared for Beijing Summer Olympics by  going to a training center set up in Korea. It will have low pollution.

ESPN “outside the line” have a video documentary of how the pollution in Beijing will affect athletes performance. Click to Watch the Video