SURE, YOURQUADS, hamstrings, and calves work hard to propel you forward. But there’s another muscle that’s a power player in your running: your diaphragm.
With each forceful contraction, this key breathing muscle helps expand your lungs to bring in oxygen – a gas your muscles need to create energy, says Michael Jordan, Director of Research&Education at Fast Track Sports Medicine & Performance Centre in Virginia, US. As it works, you inhale oxygen and exhale carbon dioxide, the build-up of which can cause anxiety and breathlessness.
Bringing awareness to your breathing builds more efficiency, a steadier pace, and a calmer mind, even during high-pressure races, says Boulder-based pro runner and coach Neely Spence Gracey. If you focus on solid breathing, “you’ll be able to push through fatigue and maintain form,” she says. Here’s how.
• Breathing Basics: Slow Down and Belly-Breathe
The most common reason new runners gasp for air? They haven’t regulated their response of ‘fight or flight’ to ‘rest and digest’. This impacts their heart and lungs enough that they can’t run without reaching their ventilatory threshold, the point at which you can’t breathe deeply or quickly enough to fulfil your body’s demand for oxygen, says running coach Erik Bies, a physical therapist and clinic director at Movement Systems in Seattle. Once you near this point, your body’s stress response kicks in, causing you to panic and struggle even more.
Stop the Stitch
This story is from the September/October 2019 edition of Runner's World SA.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the September/October 2019 edition of Runner's World SA.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Sign In
FEUD FOR THOUGHT
As the Paris Olympics approaches, bringing healthy rivalries and lofty ideals to the fore, we shine a light on running's dark side.
WELCOME TO THE - GUT LAB
Between all of the social media 'hacks', the sensational promises and the scientific jargon, the path to better gut health can feel nearly impossible to navigate. Allow us to give you an insider's guide.
THE ULTRA GURUS
TAKING ON AN ULTRA requires both dedication and expertise. Here are three world-class experts to help you maximise your training, form and race-day mindset - and unleash the long-distance runner in you.
24 REASONS TO RUN IN 2024
How every step you take will change your life for the better this year.
ADVANCED HALF MARATHON TIPS
Expert advice on how to maximise your 21.1 potential.
YOUR BETTER HALF
Why - and howyou should run your best 21.1 right now.
IMPROVERS' TRAINING PLAN
Already have a half or two under your belt, and want to get faster? Here's how.
FIRST-TIMERS' TRAINING PLAN
Top tips, and a 12-week training schedule to guide you through your first half with a smile on your face.
READY TO START?
Thinking about doing your first 21.1km race? Our experts have the answers to your training questions.
MY RUNNING LIFE
ORDINARY RUNNERS doing EXTRAORDINARY THINGS