(I guess this is a 7mo update too? https://lemmy.ca/post/53008395)
Running and breathing control is a topic repeated ad nauseam on the interwebs, but is probably worth a rehash as new techniques are discovered or newer runners run into issues. (I still consider myself a new runner, as I still have not reached what I would consider to be an "acceptable" or consistent pace for anything over a casual 5k.)
My biggest limiter with my running is breathing. While nasal issues are absolutely in-play for me (severely deviated septum; surgery this week), I have been able to inch my way up to between 4-6 miles with a regular running schedule, strict recovery schedule and of course, pushing myself consistently and safely. My "running out of air" is always the hard wall I hit, head first.
The muscle burn has always been easy for me to push through, but if I start to hold my running/heartrate even a hair over 140bpm I will crash fairly quick (10-15mins), "run out of air" and have to stop before my current target time of 45 mins.
I suspect my blood pressure meds may be in play as well, capping my heart rate to a degree and limiting O2 uptake. I am going to talk with my Dr. about that as I may be to a point soon that I don't need them. I have already gone through two medication "downgrades" and have stopped one completely under supervision, of course.
Most of my running is treadmill, mostly because I love the consistency at a chill 10min/mi pace. Once a week, I will hit the track and practice at my target marathon pace of 8:30min/mi, but that is essentially just glorified sprints, as I can only handle .25 miles at a time as my heartrate peaks fairy quick, for obvious reasons. (Run faster, heart more beat faster.)
Casual track running will push my breathing harder, but does not seem to peak my heart rate as fast, which is super weird. When spring started and I hit the track again this year, I was gasping for air at an 11min pace and my heartrate wasn't a beat over 135. Talk about a demotivating experience. I am recovering my track pace again slowly and it's taking more time than I anticipated. (I can still run like a champ on the treadmill though, so it's a good morale boost.)
Do you specifically train for breathing in your exercise of choice? Do you go so far as to allocate an entire training day to just breathing or work it into your routine normally?
I know most of the basics like belly breathing, in one/out two and all the variations, coordinated breathing with pace, etc. I am still settling into, and experimenting with, different techniques as my pace and distance increases. However, feel free to rehash anything as getting different perspectives and starting discussion is the ultimate goal of this post.
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https://phys.org/news/2016-04-mammal-like-reptile-survived-longer-thought.html