Breathing technique?


Is there a certain breathing technique to be used with distance running? I've been trying to get into shape but tonight after just a mile I was breathing so hard that I stopped. It's not hard for me to breathe like with ashtma but more gasping like I'm completely out of shape. This was my first night back at it after a week off and I've been drinking Diet Coke again instead of water, does that have any effect? Any advice?



Answers:

Im 12 and ran the 100m in 12.4 is that good?

Ok weel the best breathing technique for running is to keep it slow to make sur etht u are getting enough oxygen...so i use in you nose and out ur mouth technique..but if you take off too many days it will be hard for you to start back up running at the same level that you ended on. It only takes three days for you to start back getting out of shape...you diet coke consumption should not effect your breathing but it will dehydrate your muscles so make sure that for every cup of soda u drink u consume like 5 more cups of water

What type of workout will help me run the 100m, 200m, 400m?

Drinking any carbonated substance won't have an effect on your breathing...it will just dehydrate you.now as for this feeling out of shape thing, that would be cause by not having ran in a week. For distance runners after two days off from running your resperatory system starts to weaken, and when you started running again a week later you tried to run just as you were a week before and you were just slightly more out of shape than your were before.this isn't a big deal since you only took a week off, and it should be gone in the next day or two!

What is good form when running (sprinting and long distance)?

Some coaches preach "in through the nose, and out through the mouth" for breathing.

I say just breathe. If you are a mouth breather and you suck wind like a vacuum, good. Your body needs O2, so get it. Just breathe.

You won't get into shape by blasting away as hard as you can. You get in shape through Long, Slow Distance.

Run at a pace that you can carry on a conversation. Focus on being able to run for time, not distance. Speed and mileage come with better cardio-vascular fitness.

It's okay to be out of shape. Your body will adapt best to reasonable demands.

If you plan to stick with it, consider a heart rate monitor. This can help you focus so that you cruise in an optimal zone, say 70-80% of max.

Diet Coke shouldn't matter, though it is a mild diuretic. For hydration, there is no substitute for water. As you increase in training, you'll want to look to replace electrolytes.

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Drinking cokes will affect you. It does slow you down in big ways that you do not think it would. You should go back to drinking water. Also when you run it has always been said to breathe in your nose and out of your mouth. This helps keep a regular breathing pattern.

SHin splints? calcium build? motrin?

Try this:

To help you control you're breathing, run a 6-3-6 on the track with a mouthful of water. This means 6 minutes easy, comfortable pace, 3 minutes hard, and then another 6 minutes easy. Having water in you're mouth forces you to breathe through your nose.

Any time you are running, always remember to control your breathing. Slow your breathing down to where you are inhaling for 2 steps and exhaling for 2 steps. This helps to regulate your breathing with your pace. Breathing too quickly or too heavily will give you cramps.

I don't think taking a week off had too much to do with you feeling out of shape. I missed about 6 weeks because of an injury, and was able to run a race my second week back. Just focus on controling your breathing.

Good Luck

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As was mentioned already, after a week off, you will definitely find yourself out of breath. You need to train yourself to breathe during different types of running. The "in through the nose/out through the mouth" technique is used in order to control your breathing. The more you think about how you are breathing and trying to take controlled breaths instead of huffing and puffing will make your breathing more relaxed and you won't feel that burning in your chest that signifies being out of breath. The same goes when you try different types of workouts (for example, running a long distance at an easy pace vs. running a mile all out). The more you run, the easier this will get. Also, one thing to keep in mind is that asthma does not necessarily mean gasping for air. Sometimes it just means having "difficulty" breathing. In my case, I have trouble taking deep breaths, so although I can technically still breathe, I use an inhaler to help me take refreshing breaths that actually get some air into my lungs. I'm not saying this is a problem with you, but just letting you know in case you ever do feel that you have a respiratory problem. And lastly, drinking a carbonated beverage does dehydrate you, as mentioned, but shouldn't directly affect your breathing. However, if you become too dehydrated (and not necessarily to the point of illness, but you could become too dehydrated to run), you may begin to feel week and then have trouble breathing. I have noticed with my own breathing problems that on the days I make a point to drink more water or gatorade, I have a lot less trouble breathing, so I definitely think dehydration is a factor.

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