By Sumaiya Farheen and Andrew Siyabalawatte, Sept 2023.
In a world where seconds tick like a metronome, mastering breathing techniques for running is key to a graceful performance against the relentless advance of time. Running isn’t just about pounding the pavement – it’s about finding rhythm, balance, and harmony through mindful breath control.
In this blog, we’ll explore how the spine serves as the chain link in this performance, and how the simple act of breathing can produce profound effects on our physical and mental well-being.
The breathing techniques for running
The act of running itself is a balance between pushing forward and staying grounded, much like a tightrope walker navigating their thin line.
Try to concentrate on your technique: the way your foot strikes the surface, your stride length, and the way your back is being held. This will result in better performance, faster speeds, and greater endurance—allowing you to run for longer periods of time.
Run To The Rhythm Of The Music
The tempo of music creates a repetitive rhythm which can guide your running pace. The slower the music, the slower your run, the faster the music, the faster you run. Pairing this with proper breathing techniques for running ensures that your body remains in sync with the beat, helping you sustain energy and avoid fatigue.
Balance: The Art of Staying Upright
Balance is the invisible thread tying the rhythm of life together. Without balance, even strong runners can lose efficiency and tire quickly.
Harmony: The Key to Endurance
Harmony in running is about synchronizing your mind and body. Proper breathing techniques for running optimize oxygen flow, preserve energy, and protect your body from injury.
Breathing techniques for running using our diaphragm, is a powerful tool to get more oxygen and reduce the impact of running on your body. It allows us to preserve energy, prevent injuries, and keep our love for running burning bright.
The Spine: Your Chain Link to It All
At the heart of this dance is the spine—the body’s central chain link. Your spine isn’t just a stack of bones, it’s the conductor of your body. A well-aligned spine ensures that your body moves efficiently, reducing the risk of injury and allowing you to run with grace.
Keep Your Breathing Techniques for Running Well‑Oiled
We have three primary chains.
1. the kinetic, 2. the spiral and 3. the vertical.
The Kinetic chain, governs movement, and is simply the chain which propels us forward and backwards, just in the action of running. It is the most powerful of the chains.
Muscles of the front of the body in the spiral chain include the serratus anterior, internal and external obliques, Tensor fascia lata (known as the TFL), and the lower leg muscles of the tibialis anterior and the peroneal groups.
The spiral chain of the back of the body include, the erector spinae (main back of spine muscles) the thoracolumbar fascia (a band of tissue connecting the upper back to the lower back), the rhomboids (inner shoulder blades) and the splenius capitis (a muscle which attaches to our skull).
Without the muscles listed above, we would not be able to keep our trunk steady.
This chain, functions by stabilising the body at rest. Muscles involved include, the calf muscles, the hamstrings, the hip flexors, the quadratus lumborum and the erector spinae (which you already know as the back of spine muscles)
Without this chain, we would collapse to one side.
How do our muscle and fascial chains affect the back?
Age with grace using breathing techniques for running
By nurturing your spine and perfecting your breath, you can keep dancing through life’s challenges with grace and confidence. Remember to listen to your body and diversify your breathing techniques for running to maintain balance and harmony.
Here are a few tips for breathing techniques for running
Always listen to your body, if something feels off, adjust your routine accordingly. Please prioritize rest and recovery as you age.
Diversify your breathing techniques for running -Mix in strength training, flexibility exercises, and cross-training to support your running. A holistic approach can help maintain balance and harmony.
Stay Mindful- Running can be a meditation.
Running is more than exercise, moreover, it serves as a deep affirmation of life. It highlights the intricate bonds between balance, harmony, our resilient spine, and the transformative influence of our breath.
Each step is a chance to find grace, embrace change, and care for your spine