Breathing Mechanics
We should ideally be diaphragmatically breathing with daily tasks and exercises. The diaphragm is an umbrella shaped muscle that sits in the bottom of the rib cage just below the lungs. When it contracts, it moves down toward the abdomen and creates a negative pressure in the lungs to create an inhale. With normal, quiet breathing, the diaphragm then recoils back to its resting position, allowing air to move out of the lungs for an exhale. When we begin working hard and need more oxygen to complete a task (such as when running), the abdominal muscles can contract as we exhale to help the diaphragm return to its resting position more quickly. We can also begin to use muscles in our chest and neck to further assist that movement of air. How well trained you are will determine how difficult a task is and what kind of breathing needs to happen.
Nose versus mouth
At rest we should be breathing through our nose. With increased cardiovascular demands, our muscles need more oxygen which is what results in us breathing through both our nose and mouth while running to meet that oxygen demand.
Should I contract my abs when running?
Ideally we want our stomach to be relaxed when running. Holding tension in the abdominals creates an excessive upright posture and likely will contribute to poor running mechanics. Abdominal contraction while running will also reduce the ease of movement of the diaphragm, making it harder to breathe while running. Additionally, if you are someone who experiences pelvic floor dysfunction such as leakage or heaviness, abdominal contraction while running will make those symptoms worse over time.
Heart rate zones
Heart rate zones are one way to structure your training. If you are a beginner, you do not need to worry about your heart rate zone and should instead just focus on getting out and running to tolerance. For someone more trained and looking to improve their times or distance, focusing on having the majority of their runs done at a Zone 2 (60-70% of your heart rate max) and the rest at a Zone 4-5 (80-100% of your heart rate max) is a great way to build stamina.
How to make it easier
- Build up your aerobic base with less demanding forms of cardio such as biking
- Add intervals to your workouts of either walking vs. running or flat vs. uphill
- Spend long periods of time on zone 2 training where the effort and recovery are low, allowing you to do more work across the week without feeling as fatigued
Running Recovery Position
Have you ever had a coach tell you to stand up and put your hands on your head after a hard round of sprints? Leaning forward with your hands on your thighs actually puts your diaphragm in a better position to work, allowing you to recover more quickly. Placing your hands on the back of your head forces you to use your accessory muscles (neck and chest) which is not as ideal for recovery.
Dr. Jaclyn McCullough, PT
Physical Therapist
