Hello, fellow trailblazers! I trust you’re lacing up those trail shoes and chomping at the bit to discover another aspect of the beautiful art that is running. Today, we’re talking about something we all do every moment of our lives, yet often overlook when it comes to running – breathing.

A strange thing about breathing is, it’s both automatic and under our control. This dual nature makes it a potent tool for runners who are ready to venture beyond their comfort zone. And when harnessed correctly, it can massively improve your performance in different types of running. So let’s catch our breath, and dive in.

Breathing and Easy Runs

On those easy, long run days when you’re out simply to enjoy the rustle of leaves underfoot and the fresh air, a relaxed and rhythmic breathing pattern is your friend. A 3:3 pattern, meaning three strides while inhaling and three strides while exhaling, should serve you well. This relaxed pattern helps to keep the heart rate low and lets you soak in the joy of the run.

Breathing and Tempo Runs

Tempo runs are when we’re trying to push that comfort zone a little. Here, your breathing pattern will naturally shift to something like a 2:2 pattern – that’s two strides inhaling, two strides exhaling. This helps maintain a steady intake of oxygen while keeping up with the increased demand of your tempo pace.

Breathing and Interval Runs

For those high-intensity interval runs, your breath becomes your lifeline. As you push towards your maximum effort, your breathing will likely shift to a 1:1 pattern – one stride inhale, one stride exhale. But remember to control the breath, not let it control you. Rapid, shallow breathing won’t do you any good. Aim for quick, but deep and full breaths, and always maintain a calm and focused mind.

Breathing Techniques

Now, let’s talk about how to breathe. We’re not talking about through the mouth or nose, but rather from the diaphragm, also known as belly breathing. This technique draws in more air, and thus more oxygen, than shallow chest breathing.

Practise this when you’re not running. Lie down and place a hand on your stomach. Breathe in and let your belly fill with air, expanding like a balloon. Then breathe out, feeling the belly fall. Try to incorporate this into your running, and you’ll find yourself tiring less easily.

Let’s remember why we’re doing all this. We’re not just running to get faster or cover more distance. We’re running to understand ourselves better, to appreciate our bodies, and to enjoy the process. When you find that sweet spot where your breath syncs with your stride, you’ll discover a rhythm that feels like poetry in motion.

So, my trail-blazing friends, remember to breathe, not just to live, but to run. Happy trails!

Remember, while mastering the art of breathing is critical, everyone is different and there’s no ‘one-size-fits-all’ approach. Feel free to experiment with different techniques and patterns until you find what works best for you. And as always, keep those shoes laced and spirits high!