Runner's World Running on Air

1. Rhythmic Breathing: The Foundation of Efficient Running

"Rhythmic breathing focuses your attention on your breath and opens the way for breathing to become the source of how you train and race."

Diaphragmatic breathing. The core of rhythmic breathing is learning to breathe from your belly, using the diaphragm. This technique maximizes oxygen intake and improves running efficiency. To practice:

• Lie on your back, place hands on belly
• Inhale deeply, feeling belly rise
• Exhale fully, feeling belly fall
• Practice while sitting, standing, and eventually running

Breathing patterns. Rhythmic breathing involves coordinating breath with footstrikes in odd-numbered patterns:

• 3:2 pattern (inhale for 3 steps, exhale for 2) for easy to moderate running
• 2:1 pattern (inhale for 2 steps, exhale for 1) for faster running and racing

By focusing on breath, runners can naturally control their pace and effort, leading to more efficient and enjoyable running experiences.

2. Aligning Breath with Footstrike to Prevent Injury

"Rhythmic breathing coordinates footstrike with inhalation and exhalation in an odd/even pattern so that you will land alternately on your right and left foot at the beginning of every exhalation."

Impact stress distribution. Research shows that the greatest impact stress occurs when footstrike coincides with the beginning of exhalation. By alternating which foot strikes at the start of exhalation, rhythmic breathing helps distribute stress evenly across both sides of the body.

Injury prevention. This balanced distribution of impact stress can significantly reduce the risk of repetitive strain injuries common in runners. Benefits include:

• Reduced risk of side stitches
• Decreased likelihood of IT band syndrome
• More balanced muscle fatigue

Implementing rhythmic breathing patterns takes practice but can become second nature with consistent application during training runs.

3. The Rhythmic Breathing Effort Scale: A New Approach to Pacing

"Measuring effort through rhythmic breathing puts you directly in touch with your body, provides immediate feedback, and gives you complete control over your effort and pace."

The RBE Scale. The Rhythmic Breathing Effort (RBE) Scale provides a method for gauging running intensity based on breathing patterns:

• 51: Easy effort (5-count pattern, level 1)
• 52: Moderate effort (5-count pattern, level 2)
• 53: Hard aerobic effort (5-count pattern, level 3)
• 31: Race pace for half and full marathon (3-count pattern, level 1)
• 32: Race pace for 5K to 10K (3-count pattern, level 2)
• 33: Race pace for 1 mile and intervals (3-count pattern, level 3)
• 2:1:1:1: All-out effort for sprints and race finishes

Effort-based training. Using the RBE Scale allows runners to train by effort rather than pace, leading to more consistent and appropriate workouts regardless of environmental conditions or daily variations in energy levels. This approach helps prevent overtraining and allows for natural progression as fitness improves.

4. Tailoring Training Plans to Individual Fitness Levels

"Do only what feels comfortable for your level of fitness and your lifestyle."

Progressive training schedules. The book offers four levels of training schedules (A, B, C, D) to accommodate runners of different abilities and goals. Key features:

• 14-day cycles for balanced training
• Gradual increase in volume and intensity
• Flexibility to adjust based on individual progress

Personalized approach. Runners are encouraged to:

• Start with a schedule matching their current fitness level
• Progress to higher levels only when comfortable with current workouts
• Adjust workout durations within prescribed ranges based on daily energy levels
• Use morning heart rate as a guide to prevent overtraining

This individualized approach helps runners avoid injury and burnout while steadily improving their performance.

5. Mastering Race Strategies Through Breath Control

"When running the marathon, if you go out too fast, you have no control over how slow you will finish. But if you go out slow, you have total control over how fast you finish."

Pacing strategies. Utilizing rhythmic breathing allows runners to maintain appropriate effort levels throughout races:

• Start conservatively, using a 51 or 52 RBE
• Gradually increase effort as the race progresses
• Use breathing patterns to gauge fatigue and adjust pace

Race-specific approaches:

• 5K/10K: Start at 31 RBE, check effort at mile markers
• Half-marathon/marathon: Begin at 51-52 RBE, progress to 31 RBE
• Use 2:1:1:1 pattern for final kicks and steep hills

By focusing on breath control, runners can avoid going out too fast and maintain a steady, controlled effort throughout their races.

6. Incorporating Hill Training and Cross-Training for Optimal Performance

"The strength you develop from running uphill and the resilience (through the eccentric contractions of muscles) you gain from running downhill will pay dividends no matter what the distance or hilliness of your goal race."

Hill training benefits:

• Increases leg strength and power
• Improves running economy
• Enhances overall fitness

Implementing hill workouts:

• Start with easy runs on rolling terrain
• Progress to specific hill repeat workouts
• Incorporate downhill running for eccentric strength

Cross-training options:

• Swimming: Great for injury recovery and respiratory muscle training
• Cycling: Mimics running motion with less impact
• Elliptical: Closest to running motion for maintaining fitness during injury

Using the RBE Scale, runners can maintain appropriate effort levels during cross-training, ensuring workouts complement their running goals.

7. Strength Training and Stretching to Support Running Performance

"Lift to run; don't lift to get strong."

Functional strength training. Focus on exercises that mimic running movements and strengthen the core:

• CoreSlider exercises for full-body functional strength
• Resistance band workouts for convenience and effectiveness
• Emphasis on core stability and breathing muscle strength

Inspiratory muscle training (IMT).

• Strengthens diaphragm and accessory breathing muscles
• Improves running economy and delays fatigue
• Can be practiced through nose-only breathing or specialized devices

Strategic stretching.

• Perform dynamic stretches before quality workouts
• Use a combination of active isolated (AI) and static stretching post-run
• Focus on major muscle groups used in running: hamstrings, calves, hip flexors, and IT band

By incorporating these supporting elements, runners can enhance their performance, reduce injury risk, and improve overall running efficiency.

Last updated: August 18, 2024