How To Breathe While Running (proven method)

Mooorning my friend and welcome to another edition of The Running Week, your weekly dose of Monday motivation! ☕️

In today’s edition:

1. How To Breathe While Running

2. Sub 1.17h challenge update

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How To Breathe While Running

Have you ever hit the pavement, determined to crush your run, only to find yourself feeling winded and fatigued far too soon?

It happens to the best of us. But fear not!

Today, I’m diving into the often-overlooked key to unlocking your full potential on the road, track, trail, or treadmill: proper breathing technique.

Picture this: you're out for a run, the rhythm of your footsteps syncing with the beat of your favorite playlist.

Maybe you’re listening one of our playlist created for running… Wait, didn’t know that a few times ago we have create some running playlist?! Listen them now for free on Spotify!

• Easy Runs Playlist → Spotify Link

• Tempo Runs Playlist → Spotify Link

• Metronome Playlist → Spotify Link

…But if you're not breathing right, you're missing out on more than just oxygen.

You're interrupting your body's ability to slip into that elusive flow state, where every stride feels effortless and every breath fuels your forward momentum.

Sure, running more improves your cardiovascular and muscular systems, but let's not overlook the powerhouse behind it all: your breath.

Think of it as the conductor of your body's symphony, delivering oxygen to your hard-working muscles with precision and efficiency.

So, how do we tap into this powerhouse and elevate our running game?

It all starts with mindful breathing.

But before I dive into practical tips, let's understand why it matters beyond just oxygen exchange.

Why Breathing Matters

Breathing isn't just about inhaling oxygen and exhaling carbon dioxide.

It's a signal to your body to find balance, which is crucial for peak performance.

When stress hits or intensity ramps up, inefficient breathing patterns kick in, leaving us feeling dizzy and drained.

But fear not, my friend, because just like any other aspect of training, we can improve our breathing with practice.

Here's where the magic happens: nasal breathing.

It's not just about humidifying and filtering the air; it's about engaging the diaphragm for maximum efficiency.

Plus, studies have shown that nasal breathing releases nitric oxide, boosting oxygen uptake by up to 18% – Talk about a performance enhancer!

3 Effective Breathing Patterns

Now, let's get practical with 3 breathing patterns tailored to different intensities of your run:

1. Slow and steady: Inhale for four to six steps, exhale for four to six steps. Perfect for slow recovery runs or long-distance endeavors.

2. Fast and rhythmic: Inhale quickly through the nose for two steps, exhale slowly over four steps. Ideal for tempo runs or uptempo workouts like a 10k race pace.

3. Fast & furious: Save this one for high-intensity intervals. Inhale and exhale rapidly to keep up with the demands of short, sharp reps.

But wait, there's more!

I recently stumbled upon some game-changing insights from James Nestor's book (I loved that book!) that I couldn't wait to share with you:

Make nasal breathing a habit throughout the day, even during mundane tasks.

It's like sipping from a pure spring compared to a murky pond.

Slow down your breaths and make them count. Aim for 8 to 10 breaths per minute for optimal efficiency and performance.

So there you have it, folks.

Mastering your breath is one of the secrets to unlocking your full running potential.

Whether you're chasing a personal best or simply enjoying the rhythm of the road, remember to breathe deeply, breathe consciously, and above all, enjoy the journey.

Now lace up those sneakers, hit the pavement, and let's earn those miles together.

Be kind to yourself, and I'll catch you on the next run!

Until next time!

Trivia Question: What are the six World Marathon Majors?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~87km:

• Monday: 50min Easy + Gym + Ride 24km

• Tuesday: 35min TEMPO Run

• Wednesday: Rest, it was my birthday! 🥳

• Thursday: 60min East with strides

• Friday: 10x20secs uphill

• Saturday: 60min East with strides + Gym

• Sunday: Long Run 22km

• Total training time: 08:46:06

Another good week in the bank! I'm very happy that I was able to maintain my sessions even though I celebrated my birthday this week and flew to Madrid for 3 days!

Now the last 85/90km week awaits me and the aerobic block is completed!

While I was in Madrid I bought the Nike Vaporfly 3 and I can’t wait to try them!

Let me know if you might be interested in a review of these shoes simply replying to this email!

Here’s my Strava link to follow and support my training sessions!

PS. Special thanks to my girlfriend for organizing the surprise trip to Madrid!

Just for Laughs 😂

Trivia Answer: Here are the 6 World Marathon Majors!

Latest Editions

• How Often To Run For Older Runners (Link)

• How To Run Strides And Why They Make You Faster (Link)

• What Happens To Your Body If You Run 30 Minutes Every Day (Link)

• How I’d Learn to Run (If I Could Start Over) (Link)

• My Top 10 Tips To Become A Better Runner (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.