Use it or Lose it

I agree on the stretching! Yoga has really helped my aching body. Look up hip openers, they are the best for runners!

Very nice run (those hills you are running are not small) and great week!!

What is this breathing pattern you are talking about?

Stretching and some light resistance training. I've started doing some very light weights and just sit-ups/push-ups and it seems to help.

Hi Adam. Thanks, I've been thinking of incorporating some strength training into my routine, but those sit-ups won't come easy for me!

Kelli, Thanks for the encouragement. Regarding your question, I read about 3:2 and 2:1 breathing patterns in "The Complete Book of Running for Women" by Claire Kowalchik. I'll try to explain the techniques briefly below, and cut & paste some info for you. (Not at all sure, how well this will be formatted when you finally see it, tho!!)

Claire promotes the 3:2 and 2:1 breathing patterns for two reasons: You can tell whether you are running easy, aerobically, or anaerobically, without need for a heartrate monitor. More importantly, she believes these techniques can help prevent running injuries.

Basically, easy running should be in the 3-2 breathing pattern: i.e., breathe in for 3 steps, breathe out for 2 steps. (chart below)

When you are running harder - hills, speed workout, or a 5-K, your breathing will automatically shift to a 2:1 ratio: i.e., breathe in for 2 steps, breathe out for 1 step. (chart below)

Rhythmic Breathing and Injury Prevention:

According to Claire's book: "The greater value to learning these 3:2 and 2:1 breathing patterns has to do with injury prevention. During running, you hit the ground with the greatest force at the beginning of exhalation. If you inhale and exhale on an even number of footsteps (2:2 for example) you will always end up striking the ground with the same foot at the beginning of each exhalation. This means one side of your body will experience greater impact stress during running than the other. Experts believe this is one of the reasons runners often develop injuries on the same side of the body each time. With the 3:2 and 2:1 breathing patterns, which follow an odd number of steps, you'll always alternate which foot you start your exhalation on. This will distribute the impact stress evenly on both sides of the body."

Example:

3:2 Breathing Pattern:

Foot

Strike:

Left Inhale

Right Inhale

Left Inhale

Right Exhale

Left Exhale

Right Inhale

Left Inhale

Right Inhale

Left Exhale

Right Exhale

2:1 Breathing Pattern:

Foot

Strike:

Left Inhale

Right Inhale

Left Exhale

Right Inhale

Left Inhale

Right Exhale

Left Inhale

Right Inhale

Left Exhale

According to Claire's book, "At first, learning to breath using the 3:2 pattern may be difficult (unless this is your natural rhythm). If you focus on maintaining this breathing pattern each time you run, however, it will become second nature within a week."

If you push yourself harder (eg, sprint to finish line), I'm guessing you'll go into a 1:1 breathing pattern, but since you won't be doing this for an extended period of time, the risk of injury from always exhaling on the same foot strike probably won't be as high.

There you go. Last time you ask me a question, right? - Adele