How to Switch Gears While Running | Breathe like this for stronger kicks, intervals, and hills
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- čas přidán 4. 03. 2023
- If you’re finding yourself out of breath during intervals, hill climbs, or when you kick it up at the end of your races, consider changing your breathing using these three breathing patterns.
It is helpful to sync your breath with your running cadence, but in order to perform well at various speeds, you need to have options as to how many steps you take for each breath.
If you’re a beginner, I break down when you’d likely want to use each of the three breathing patterns, as well as when to time your out-breath, so you know where to start.
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I noticed this type of transition naturally when I moved from my zone 2 running speed and picked it up. My military or ADHD loves patterns when moving but I couldn’t keep 4:4 as I picked up the speed so I went to 2:2 mostly. I’m glad you not only discussed it but showed it, that’s a great way to teach! Thank you!
Excellent video! Thumbs up and subscribed!!
Thank you very much!
Right on time vid
Glad to hear it :)
Great video bro
Appreciate it
Great
Thanks
Any thoughts on nasal breathing?
Just to confirm. If 2/2, the number of ground contacts of your left foot (Complete cycles)?
Yes complete cycles (strides). Not steps
Is it the pattern 3x3 ok for some speed?
Yes. Often for the fastest stuff it’s 3 steps not 3 strides (left and right step). So you could say it’s 3:3 or even 1.5:1.5. But yes you can
I think I understand your question. If you are comfortable doing 4:4 for easy, and you keep the 4:4 but start to pick up the speed, at some point that will become uncomfortable and you'll want to switch to 3:3. Likewise, if you continue to increase your pace, at some point 3:3 will become uncomfortable and you'll naturally want to switch to 2:2. So the answer to the question "is 3:3 ok for some speed?" is, a qualified yes, if the "speed" is relative to an easy pace, but not so fast that you need to switch to 2:2 or 1.5:1.5.
Coach Snow is also suggesting that you might "pre-change" gears in anticipation of an upcoming hill or kick, rather than waiting until your current pattern feels strained and uncomfortable; whereas what I wrote above is more reactionary/descriptive to teach yourself at what speeds you benefit from shifting, by waiting until your body is telling you to shift gears, to make a given speed feel easier.
Breathing is natural and based on the physiology of the body.
Ok