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Breathe Better, Run Better

March 25, 2019 by Helen Pelster 1 Comment

This is not just woo-woo stuff. I have specifically worked on improving my breathing mechanics for running this year and am already reaping the benefits!

I’ve know for some years that my breathing is somehow backwards, making running more difficult than it should be and contributing to injuries. Most recently, my physical therapist (Scott Williams at Synergy) prescribed a ballon breathing exercise to help with my persistent achilles problems.

I made a concerted effort to research and implement other breathing exercises after listening to Ben Greenfield’s exhaustive book on biohacking for athletes, “Beyond Training: Mastering Endurance, Health & Life.” This book is definitely not for the casual listener!

Let me share the techniques I’m using to improve my breathing for running. Don’t get overwhelmed… pick one or two to try each week. Incorporate that practice into your fitness or personal routine before adding more.

Nasal Breathing
Exactly what it sounds like. Start by ensuring that you always breathe in and out of your nose if you are not exercising. Whoa – this was a game-changer for me – and I’m still working on it as I’m typing now!

Next, dedicate some minutes of your run to only breathing in your nose and out your mouth through pursed lips. I’m not proposing that this is how you should run all the time. It is specifically an exercise to limit the amount of air that you can take in to encourage better breathing mechanics.

You should be able to work up to an adequately low-intensity running session (think: below MAF) in which you inhale only through your nose.

Balloon Breathing
As recommended by my PT, here is a good video of the exercise. Ideal timing would be just before running, but any time is good.

Expand-a-Lung
Reportedly a favorite of Navy Seals, this one is only slightly less weird than duct-taping a sock in your mouth at night. Find the Expand-a-Lung product and instructions online here.

Rhythmic Breathing (RBE) for Running
Now we’re getting to the good stuff!! I heard about rhythmic breathing for running a long time ago from a ChiRunning master coach. It was too advanced for me at the time. Greenfield mentioned it in his book, so I took another look and I’m absolutely smitten! I’ve been practicing it for about 2 months now, including a great race day at Marin Ultra Challenge 50k.

Long-time coach and runner Bud Coats has written an entire book (highly recommend!) on the method he invented, “Runner’s World Running on Air: The Revolutionary Way to Run Better by Breathing Smarter.” You can try out the method without investing the time and money in the full book by reading this summary article on the rythmic breathing method.

In short, the method has you exhaling on an odd count so that it coincides with alternately foot falls. The method works best when you are utilizing excellent diaphragm mechanics, so you should get these fundamentals dialed in first.

Sauna
There is a growing body of research to support the health benefits of elevating your core temperature using a dry sauna. I target 4 sessions a week of 20 minutes. Just google it if you need more convincing, but please don’t take this as medical advice. 😉

Meditation
Here again, there is no shortage on empirical research to support all of the physical and mental benefits of a regular mediation practice. I have tried over the years and have only been successful in regular practice since I embraced the use of the ubiquitous (and absolutely great!!) Headspace app.

I encourage you to give mediation another try if you don’t already have a regular practice. I use the Headspace app for most of my mediation and have found that evening is when I can most reliable schedule it. My preference is to mediate standing up for 15-20 minutes. I tend to fall asleep if I sit or recline. I also don’t want to add even more time sitting to my day.

While meditation is not intended to improve your breathing (you strive to follow the breath, not to force it!!) I mention it here because it is closely related to the way that we use our minds and bodies to be successful runners. 

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  1. Renee Jacobs says

    April 14, 2019 at 9:02 pm

    Thanks for the post!

    Reply

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Hello runners! Greetings from our Pt. Mariah Marat Hello runners! Greetings from our Pt. Mariah Marathon race director, Chris Cloyd! Chris wants you all to know that DPMR is busy gearing up for this year’s event. One of the guiding principles of this race (and our club) is creating an inclusive environment for all, and we’d love to see all of you out there on August 5th to celebrate our sport. Whether you’re interested in running the full marathon, running with a partner to split up the 5 legs however you’d like as a relay, putting together a group of 5 to run the course as a team, or volunteering at our aid station or start/finish line we’d love to have you out there. Each runner on a team relay will only have a 5-6 mile segment, so runners of all ability levels and enthusiasms are encouraged to sign up! If you’re excited to join in but not able to run for whatever reason, you can come help as a course marshall, aid station supporter, or start/finish line volunteer and enjoy all of the energy of the event without lacing up your running shoes. 
This year’s course will feature more singletrack, zero pavement (yay!), and all of the best views and mountain summits from last year’s course. Of course, the course will include a trip out to the swing at Point Mariah and our whiskey-only aid station at that location. 
To learn more about the various options for running or volunteering at the event, check out the link in our bio.
Regardless of how much or little (or none) you want to run on August 5th, we very sincerely hope to have your company out at Soda Springs as we celebrate running, friends, and life in the mountains. Thank you all for making this event as special as it is.
Last call for the DPMR Member Summer Picnic! RSVP Last call for the DPMR Member Summer Picnic! RSVP by 5/31 using the link in our bio!
 
Join us for some fun on the trails before the picnic! We have two optional group runs planned. The first will be an 11-mile route starting at 8 am, and the second will be around 5.5 miles and start at 9 am. 
 
If you are interested in volunteering to help with the picnic, you can sign up now! Look for the signup genius link in our bio.  
 
Last but not least, if you're not yet a member, consider joining now for just $20 a year! This would give you access to fantastic events such as the upcoming picnic, as well as other benefits, such as discounts on races. Head to our website to sign up today!
 
#DPMR #unafraid #weloveourmembers #summertime #bbq
Meet DPMR Board Member Angela Stark.  Angela's pa Meet DPMR Board Member Angela Stark.  Angela's passion for running blossomed in her early years and has remained unwavering ever since. Her true bliss lies in trail running, particularly within the scenic Truckee-Tahoe region, which has hosted her most cherished events. While residing in Livermore with her husband, three daughters, and their goldendoodle Gigi, Angela and her family take every opportunity to come up to the mountains. Initially, Angela joined DPMR to connect with fellow runners in the area and subsequently became a board member in 2022. She derives immense joy from contributing to the cultivation of a strong sense of community and belonging through her involvement with DPMR. Amongst various activities, group gatherings hold a special place in her heart, and she eagerly awaits the upcoming picnic next Sunday, where she hopes to see everyone in person!
 
#dpmr #unafraid #community #summerpicnic #trailrunning #goldendoodles
RSVP for the DPMR Member Summer Picnic by 5/31 usi RSVP for the DPMR Member Summer Picnic by 5/31 using the link in our bio. 
 
If you're not yet a member, consider joining now for just $20 a year! This would give you access to fantastic events such as the upcoming picnic, as well as other benefits, such as discounts on races. Head to our website to sign up today!
https://donnerpartymountainrunners.com/join-now/
 
#DPMR #unafraid #weloveourmembers #summertime #bbq
Now this is one good looking group of runners!  I Now this is one good looking group of runners!  If you haven’t had a chance to come out yet, make sure to mark your calendars and join us for the LAST DPMR Newbies Run on Tuesday, May 23rd! Demos start at 5:15 and the run starts at 6pm.  Whether you're a seasoned runner or just starting out, this event is perfect for you! We welcome all fitness levels and backgrounds, so don't be shy. It's all about having fun, making new friends, and celebrating our love for running.   
 
See you there! 🏃‍♀️🏃‍♂️ 
 
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Meet DPMR Board member Renee Jacobs (the unstoppab Meet DPMR Board member Renee Jacobs (the unstoppable one in the photo)! Renee is a Bay Area transplant that has lived in Truckee since 2010. She and her husband (boyfriend at the time) moved to Truckee to be closer to the mountains they both loved! She joined the board in 2019 shortly after quitting her job as an architect and structural engineer to become a full-time mother. Joining the board has not only helped her rebuild a new community after a huge life transition, but it has also connected her to some amazing mentors in the DPMR community that have inspired and positively developed her athletic goals!
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Have you been on the lookout for an inclusive and Have you been on the lookout for an inclusive and welcoming trail marathon? Well, search no more because the Pt. Mariah Marathon is here to fulfill your dreams! This incredible event is happening on August 5, 2023, and it offers a multi-loop course that will take you through five enchanting segments of the breathtaking Royal Gorge terrain. And guess what? You have options! You can tackle it alone like a lone wolf, or bring your friends and form a relay team of two or five! The choice is yours! So, don't wait any longer. Lace up your running shoes and register today for an unforgettable experience! Link in bio. #TrailMarathon #dpmr #unafraid #royalgorge #getinspired
The DPMR Member Summer Picnic is just around the c The DPMR Member Summer Picnic is just around the corner! RSVP today! If you're not yet a member, consider joining now for just $20 a year! This would give you access to fantastic events such as the upcoming picnic, as well as other benefits, such as discounts on races. Head to our website to sign up today! Links in bio.
Meet DPMR board member Aude Hofleitner! Aude is a Meet DPMR board member Aude Hofleitner! Aude is a Parisian who went from strolling the streets in Paris to discovering road running in her 30s before getting the trail buzz! While she used to be a "city girl" she has completely fallen in love with the mountains, the trails and the DPMR community. She loves to read and has been featuring a Book of the Month in the newsletter (reach out if you have book suggestions!). She also helps with social media on Instagram (tag us if you want to be featured in our stories!). She loves the weekend Run & Brunch, because brunch is the best meal and it tastes even better after a long adventure! #dpmr #unafraid #bookclub #brunch
Last call for volunteers for THIS WEEKEND! Join us Last call for volunteers for THIS WEEKEND! Join us at the DPMR Canyons Endurance Runs aid station on April 28th and 29th.  We welcome all volunteers but we especially need individuals who are willing to stay up late and help provide crucial support to our runners during their toughest moments.
And that is not all!  When you volunteer at a DPMR aid station during any race, you’ll be entered to win a complimentary race entry for that event in the upcoming year.  But wait, there’s more!  The top 10 DPMR volunteers with the most hours logged in 2023 will be entered into our grand prize drawing - Gratis Racing!  The lucky winner of the drawing will receive the  ultimate prize: free race entries for a whole year, valued up to $1000.  So why wait, sign up today!
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Come join the fun at the Newbies Club Fun today! T Come join the fun at the Newbies Club Fun today! Tahoe Mountain Sports has arranged to have demos from The Northface and Oofos for the run today, Tuesday, April 25th that will take place at the Farad exit off I-80. Demos start at 5:15pm and the run will start at 6pm.  See you all there! 📸 Krissi Polentz
Meet Kathy Slocum, a member of the DPMR Board for Meet Kathy Slocum, a member of the DPMR Board for the past three years. Kathy is a versatile runner who enjoys both dirt and pavement, and recently ventured into triathlons 🏊🏻‍♀️ 🚴🏻‍♀️ 🏃🏻‍♀️, completing her first full Ironman last year. This year, she's set to tackle a half Ironman in Oregon and another full Ironman in Canada later in August. She’s running the Salt Lake City Marathon in April as a warmup 🤯. With all the snow this season, she’s spent a considerable time in the pool and on a bike trainer. No matter how many triathlons Kathy crushes, she always dreams about and looks forward to trail running. Last August, Kathy ran the inaugural Pt Mariah marathon which she described as "a great course, great people, and great fun." At the end of the day, Kathy’s biggest goals are to have fun, stay healthy and try new things. #yolo #swimbikerun #badass #dpmr #unafraid #ptmariahmarathon
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