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How am I supposed to breathe when I run?!



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SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/8/13 9:42 P

Hi,

I would not worry too much about your heart rate at this point in time. Heart rate monitor training can be very unpredictable when it comes to running, especially if you are running outside--temperature, humidity, wind, etc can all have an impact on your heart rate. Also know that exercise modalities (bicycle, stairmaster, ARC trainer, treadmill etc) do not create the same stress on the heart so heart rate levels will vary accordingly.

Remember too, that calories burn is not based on heart rate alone--it is actually based on the amount of oxygen one consumes in relation to large muscle activation which leads to a higher demand of oxygen and nutrients to the working muscles which in turn leads to a higher heart rate.

As to why side stitches occur this is a mystery, but the latest research state that they are caused by "friction between layers of the membrane lining the abdominal cavity.

If your goal is to become a runner, allow time for your body to adapt. It will happen. My training runs vary daily--one day I will do a nice easy run (2 minutes slower than my 5K pace time), one day I will do intervals, another a tempo and a long, slow distance run at a 10-11 minute per mile pace--this is not my half marathon race pace, but if I were to run every run at race pace, not only would I slow my running progress, but I leave myself more vulnerable to injury and overtraining issues.

As a new runner, your goal is to begin laying the foundation of becoming a runner--building the muscles, bones and connective tissues to run. As you so wisely pointed out, many new runners have the cardio-respiratory endurance, but their bodies need time. Think of your body like a car--the engine is raring to go, but if your chasis, tires and all the other parts are not in tip top shape, you won't get very far.

Coach Nancy

Edited by: SP_COACH_NANCY at: 2/8/2013 (21:43)


REYNINGSUNSHINE
SparkPoints: (20,346)
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Posts: 523
2/8/13 9:17 P

Thank you Coach Nancy!

I have one follow up question... So, if my heart rate is not elevated very high because I need to take it slow for my breathing to adapt, should I continue other forms of cardio, too? I have noticed that my HR barely breaks 130bpm when I run slowly enough to not get the side stitches, and it falls down to 110-120 when I have to stop to walk. I can easily get my HR up to 160-165 on cardio machines at the gym (like the arc trainer) without the side stitches, so 130 seems really low! Will I still get the good cardio benefits from the slow run/walk?



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/8/13 8:33 P

Hi REYNINGSUNSHINE,

Your breathing should be natural and not forced. Many runners find a combination of mouth and nose breathing allows for better intake of air into the lungs. But the new research is showing that breathing to a certain pattern can be very difficult for many runners to master.

In fact according to data published in Alex Hutchinson's book, Which Comes First Cardio or Weights? "tryng to consciously control your breathing is quite different from letting your breathing adopt a rhythm subconsciously, and it may even have negative effects."

If you are getting stitches you are probably running too fast than what your body has adapted to so slow your pace, even if you must throw in some walk breaks, until your body adapts. A really interesting revelation to stitches, is the younger one is, the more likely you are to get a stitch. Reasons are unknown as to why this happens.

I hope this helps!

Coach Nancy



ZORBS13
SparkPoints: (98,773)
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Posts: 13,062
2/8/13 8:04 P

I don't think about breathing while running. But if I had to analyze my breathing, it's about doing diaphragmatic breathing in a relaxed manner.

And as for the stitch, exhale forcefully every 2nd step with the right foot, that gets rid of stitches in about 2 minutes.



DRAGONCHILDE
SparkPoints: (56,714)
Fitness Minutes: (14,252)
Posts: 9,619
2/8/13 7:53 P

Breathing is a huge part of running properly. I've found it easier to breathe at a cadence. Generally, I breathe in deep into my belly for two steps, then breathe out. At my speed, it's a good rate. Yours may of course vary.

Here's a Runner's World article on it:

www.runnersworld.com/running-tips/lung-pow
er?page=single




REYNINGSUNSHINE
SparkPoints: (20,346)
Fitness Minutes: (41,738)
Posts: 523
2/8/13 7:13 P

I want to start running. I am a big fan of biking, but I want to be able to run too (triathalons... they look really fun). I can walk just fine, but every time I try to run, I get these terrible stabbing pains in my left side (it is directly the to right of the top of my left hip bone, in line with my belly button). I don't know what this pain is, really, but this has happened for YEARS. I used to think it was just me not being fit enough, but now I'm convinced it is something else... I searched online and apparently this happens when people are dehydrated (not the case for me, especially today- I had 1.7 L of water by lunch time) and also when they aren't breathing properly.

Well then... if I'm not breathing properly, how DO I breathe properly? I'm tired of not being able to run because of side pains.



 
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