How you breathe can enhance how you feel and perform.

Wim Hof has popularised breath work over the past 5 years, and this can be tailored specifically to fitness.

Learning how to breathe can transform your running.

So, how can you use breathing to enhance your running?

P.S. We’ve dropped our subscription, the Clubhouse, here.

The Main Feature

Leg one: The Importance of Breathwork for Running

Breathwork is a critical component of running that has far-reaching effects on performance, endurance, and overall well-being. For world-class athletes, mastering breathwork can be the difference between a good and great performance. This essay delves into the physical benefits, mental and emotional advantages, and practical techniques of breathwork, providing a comprehensive guide for elite runners.

1. Physical Benefits

Proper breathwork significantly enhances a runner’s physical performance. One of the primary advantages is improved oxygen efficiency. When runners use diaphragmatic breathing, they ensure that their muscles receive a sufficient supply of oxygen, which is vital for maintaining high performance levels. Oxygen is the fuel that muscles need to produce ATP (adenosine triphosphate), the energy currency of cells. Without an adequate supply, fatigue sets in quickly. By breathing deeply into the diaphragm, runners can increase their tidal volume (the amount of air moved per breath) and the amount of oxygen that enters the bloodstream, thereby enhancing their endurance and delaying the onset of fatigue.

Another critical physical benefit is the enhancement of endurance. Steady and controlled breathing helps maintain a consistent heart rate, which is crucial for long-distance running. Rapid, shallow breaths often result in hyperventilation, leading to an imbalance in the levels of oxygen and carbon dioxide in the blood. This imbalance can result in respiratory alkalosis, causing dizziness, muscle cramps, and side stitches, all of which hinder performance. By focusing on rhythmic breathing patterns, such as the 3:2 ratio (inhaling for three steps and exhaling for two), runners can achieve a more balanced and efficient breathing process that supports sustained physical exertion.

Breathwork also supports better posture and form, which are essential for preventing injuries. Engaging the diaphragm and core muscles through proper breathing techniques helps maintain a stable and upright posture. This alignment reduces the risk of common running injuries, such as lower back pain and patellofemoral pain syndrome, which often result from poor biomechanics. Additionally, efficient breathing reduces unnecessary tension in the shoulders and neck, further contributing to a more relaxed and effective running form. Proper diaphragmatic breathing engages the transverse abdominis and other core stabilizers, which support the spine and help maintain optimal alignment during running.

T-1: Mental Preparation

Leg 2: Mental and Emotional Benefits of Breathing

Beyond the physical advantages, breathwork plays a crucial role in the mental and emotional aspects of running. One of the most significant benefits is the reduction of stress and anxiety. Deep, controlled breathing activates the parasympathetic nervous system, promoting a state of calm and relaxation. This is particularly beneficial during races or intense training sessions when stress levels can peak. By incorporating breathwork techniques, runners can manage their stress responses more effectively, leading to better focus and performance. This is supported by the physiological response known as the "relaxation response," which counters the "fight or flight" stress response.

Breathwork also enhances focus and concentration, which are vital for maintaining optimal performance during long runs or competitive events. The act of concentrating on breathing patterns helps runners stay present and mindful, reducing the risk of mental fatigue. This heightened state of awareness allows runners to monitor their body’s signals more accurately, making necessary adjustments to their pace, form, or breathing as needed. Moreover, improved focus can lead to a better overall running experience, as athletes are more attuned to the nuances of their performance and environment. Mindfulness techniques, such as those integrated with breathwork, have been shown to improve attention and reduce perceived exertion, making challenging runs feel more manageable.

The mental clarity provided by breathwork can also foster a more positive and resilient mindset. Running, especially at an elite level, is as much a mental challenge as it is a physical one. The ability to remain calm and composed under pressure can significantly impact an athlete’s performance. By integrating breathwork into their training regimen, runners can develop a mental toolkit that helps them navigate the psychological demands of competitive running. This mental fortitude is crucial for overcoming obstacles, pushing through difficult moments, and achieving peak performance. Studies in sports psychology have demonstrated that athletes who employ breathwork techniques report lower levels of pre-competition anxiety and better emotional regulation.

Leg 3: Practical Techniques

To fully harness the benefits of breathwork, it is essential for runners to practice specific techniques consistently. Four key breathwork techniques are particularly effective for runners: diaphragmatic breathing, rhythmic breathing, nasal breathing, and alternate nostril breathing.

Diaphragmatic Breathing: This technique involves deep breathing into the diaphragm rather than shallow chest breathing. To practice diaphragmatic breathing, runners should place one hand on their chest and the other on their abdomen. As they inhale deeply through the nose, they should focus on expanding their abdomen while keeping the chest relatively still. This method maximizes oxygen intake and promotes efficient oxygen delivery to the muscles. Regular practice of diaphragmatic breathing can increase lung capacity and improve overall respiratory function, providing a solid foundation for other breathwork techniques. By expanding the lower lungs, this technique enhances the oxygen-carbon dioxide exchange efficiency and can improve VO2 max, a key indicator of aerobic fitness.

Rhythmic Breathing: Coordinating breathing with steps, such as the 3:2 pattern (inhaling for three steps and exhaling for two), helps maintain a steady and efficient breathing rate. This pattern reduces the risk of side stitches and promotes a balanced exchange of oxygen and carbon dioxide. Rhythmic breathing also encourages runners to develop a more consistent stride and pace, which can enhance overall performance. To master this technique, runners should start by practicing it during easy runs and gradually incorporate it into more intense training sessions. Rhythmic breathing helps in distributing the impact stress more evenly across the body, potentially reducing the risk of repetitive stress injuries.

Nasal Breathing: Breathing through the nose filters and humidifies the air, making it easier on the respiratory system, especially in cold or dry conditions. Nasal breathing encourages deeper, more controlled breaths and can prevent the rapid, shallow breathing that often occurs during intense exertion. This technique can be challenging, particularly during high-intensity runs, but with practice, it can improve overall breathing efficiency and respiratory health. Runners can start by focusing on nasal breathing during warm-ups and cool-downs, gradually extending it to longer and more strenuous runs. Nasal breathing also increases nitric oxide production, which has vasodilatory effects, improving blood flow and oxygen delivery to working muscles.

Alternate Nostril Breathing: Borrowed from yoga practices, alternate nostril breathing helps balance the body and mind, preparing runners for intense training. To perform this technique, runners should sit comfortably and close one nostril with a finger while inhaling deeply through the other. After holding the breath for a moment, they should switch nostrils and exhale through the opposite side. This method promotes a sense of calm and balance, which can be particularly beneficial before a race or demanding workout. Incorporating alternate nostril breathing into a pre-run routine can help runners achieve a focused and centered mindset. This technique is known to activate both hemispheres of the brain, enhancing cognitive function and emotional stability.

Incorporating these breathwork techniques into regular training can yield significant benefits for runners. Consistent practice is key to mastering these methods and integrating them seamlessly into a running routine. By dedicating time to breathwork exercises, runners can enhance their physical, mental, and emotional resilience, paving the way for improved performance and a more fulfilling running experience.

In conclusion, breathwork is a vital component of running that offers numerous benefits for physical performance, mental clarity, and emotional well-being. By understanding and practicing effective breathing techniques, world-class runners can optimize their training, prevent injuries, and achieve peak performance. Embracing breathwork as an integral part of their routine can transform the running experience, enabling athletes to reach new heights in their athletic endeavors.

So that’s how to enhance your FTP.

Coaches Corner

Workout of the week: 60 Minute FTP Booster

Creating an effective workout on Zwift to enhance Functional Threshold Power (FTP) involves structured intensity, focusing on intervals that push your current FTP limits. This workout is designed to challenge your aerobic and anaerobic systems, thus improving your sustained power output capabilities.

Total Duration: 60 minutes

Workout Structure:

Minutes 0-15: Warm-Up

• Start easy in Zone 2 (60-70% of Max HR).

• Gradually increase the intensity every 5 minutes.

• Include a few short bursts (30 seconds each) at high intensity to activate your legs.

• Focus: Prepare your muscles and cardiovascular system for intense effort.

Minutes 15-30: Threshold Build-Up

• 3 x 5-minute intervals at 90-95% of your current FTP with 2 minutes easy spinning in between.

• Focus: These efforts are close to your threshold and aim to get your body accustomed to sustaining high power.

Minutes 30-60: Over-Under Intervals

• 4 x 5-minute intervals, where each interval consists of 1 minute at 105% of FTP (just over threshold) followed by 4 minutes at 95% of FTP (just under threshold).

• 2 minutes easy spinning between each set.

• Focus: Enhance your ability to handle fluctuations above and below your threshold, crucial for race scenarios.

Additional Tips:

• Hydration and Nutrition: Ensure you're well-hydrated before starting, and keep a bottle within reach. For workouts exceeding an hour, consider consuming carbohydrates to maintain energy levels.

• Pacing and Monitoring: Utilize a power meter and heart rate monitor on Zwift to ensure you're staying within the correct power zones and heart rate ranges.

• Adjustments: Feel free to modify the intensity or duration of intervals based on your current fitness and how you feel during the workout.

This Zwift workout is meticulously crafted to push your FTP boundaries by blending high-intensity intervals with recovery periods, helping you enhance both your aerobic and anaerobic fitness levels. Regular engagement with such workouts can lead to significant improvements in your FTP and overall cycling performance.