STYLETHREAD -- LET'S TALK SHOP!

Jahni · Dooney & Bourke

Running and Breathing

hotcocoa · Kate Spade

breath is SO important in running — you're right — it IS a big deal. in through your nose, out through your mouth is correct. i always try to find rhythm in my breathing while running and i try and take deeper rather than shallower breaths. so maybe it's in for three counts, out for three counts (this will depend on my pace, if it's level ground or a hill etc.) if everything else feels great with your body, really try and just focus on the breathing and find a rhythm that works for you. you'll find the rhythm really helpful and something to fall back on focusing on during a distance race. i've never tried to coordinate breath with my steps though — that might be too much thinking.

i've been running for 15+ years and much of it was competitive running. but i wouldn't consider myself an expert by any means so i'll be interested to hear what others have to say.

congratulations on deciding to train for a marathon!

-- Edited by hotcocoa at 18:17, 2006-09-05

luckylily · Gucci

Most of the stuff I've read about breathing recommends and inhale-exhale ratio of 3:2 for a comfortably paced jog and 2:1 for a faster run. I have found that the 3:2 ratio is most comfortable for me. Personally, I can't get enough air through my noise, so both inhale and exhale through both mouth and nose.

Here are a couple of links:

http://www.runningjogging.com/Breathing_Techniques_While_Running.html

http://www.mamashealth.com/run/breath.asp

mikacat · Coach

congrats on training.

Here is the link to Jeff Galloway to train for the marathon. I also got his book off ebay.

http://www.jeffgalloway.com/training/marathon.html

Jeff Galloway's Marathon Training Programs are for all levels of runners, from beginning runners to Boston qualifiers. This Low-mileage, Injury-free Training Program is for those who have jobs, families, and a life!

The achievement of completing a marathon training program and finishing the marathon will be your treasure for the rest of your life. The training schedule which follows are the latest evolution in a minimal mileage, low-impact training routine which has been used successfully by an estimated 100,000 marathoners since 1978.

By looking further at the chapter on "Setting Up The Marathon Training Program" chapter in my book New Marathon, and following all of the medical and safety guidelines, you'll have an enjoyable time in the marathon itself.

Don't wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute on your long runs.
Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other other mode which you find fun and interesting (but non-pounding) will improve overall fitness.
Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
For the first few weeks, you will be doing more walking than jogging. On every "run/walk" day, walk for 2-3 minutes and jog 1-2 minutes. Every 3-4 weeks you may evaluate how you're feeling. If you want to increase the running, start by taking a 3-minute walk with a 2-minute run. Many of our beginners don't get further than this. Advanced beginners progress to a maximum of running for 2 minutes and walking for 2 minutes.