Yoga,Natural Breathing and Running

"Calmness is the cradle of power."– Josiah Gilbert Holland

Budd Coates believes that that if proper belly breathing can be attained, then the likely hood of injury can be significantly reduced for runners.  His reasoning is as follows: It’s acknowledged that when the runner’s foot hits the ground, that force of impact is equal to at least 2 to 3 time’s one’s body weight. Further, the impact of stress, on that foot, is greatest when it hits the ground at the beginning of an exhalation.  Physiologically speaking, this occurs because when exhaling, the muscles associated with the diaphragm relax, and as a result, that creates less stability in the core.  With less stability, there is a greater potential for injury since   the runner is  always landing on the same foot at the beginning of an exhalation .So one side of the body continuously absorbs the greatest impact of force, causing it to become increasingly vulnerable to injury.

Coates teaches rhythmic breathing, to runners,   in an attempt to rectify this potential injury problem. Rhythmic breathing can assist with attention to foot strike. If you’re familiar with yoga, you have learned how to belly breath. Belly breathing, in principle, means that you are allowing for   the maximum volume of air intake to take place in your chest cavity. According to Hinduism, this type of breathing creates a pathway to deep centeredness that allows for mind, body and spirit connection.  This breathing technique can benefit runners. Runners can   focus on breathing in order to gauge their running effort. They can also create calm and deal with emotional stress better.

Coates teaches a five counts or 3:2 pattern of breathing applied to running. Briefly, inhale for three steps (count) and exhale (count) for two steps.  By following this method, a runner  can pay attention and then more easily  alternate foot landing .Briefly, inhale to the count of 3 and exhale to the count of 2 .Make sure you breathe through your nose and   mouth at the same time and alternate foot landings.

Today, on our 10 mile or so trail run, I taught Alpha this technique. After a number of miles he got distracted by two female runners. He was pleased, with himself, as he caught and passed them. Meanwhile, I was behind all three of them employing the Coates method. I bet he had more fun than I did.

While breathing, it is suggested that one should minimize distractions and place focus on breathing while you’re learning this method.  I agree. I discovered that when focusing on breathing, I could not think about anything but. Also, I had to really pay attention to where my foot was landing because the trail had many roots and rocks. For more detailed information consult Runners World, April, 2013.

 Remember to keep moving, laughing, smiling and deep breathing.