There are several known ways to improve running efficiency. Most of them, alas, involve hard work: lifting heavy weights, running up hills, doing plyometric exercises. But here’s another one that sounds far more relaxing: doing some breathing exercises. According to a new study, just three weeks of yoga breathing techniques boosted running efficiency. Experienced runners were asked to do a treadmill test, where they ran at a rate of perceived exertion (RPE) of 4/10 and then 7/10 for 10 minutes each. The group was then divided into yoga breathers (YB) and a control, who did no breathing exercises. The YB group did breath work for 30 minutes a day, six days a week. After three weeks, the YB group were able to run significantly faster at the same RPE. The control group enjoyed no such improvements.
The YB group practised the following three different breathing techniques, each for 10 minutes.
- Kapalabhati: Forceful exhalation (quickly contracting abdominals) and passive inhalation.
- Dirgha: diaphragmic breathing; 3-part breath for filling 3 parts of the lung.
- Bhastrika: Rapid yet complete inhalation and exhalation, both forceful and equal in length.
Check out the video (above), where yoga instructor Andrea Molinaro gives a comprehensive breakdown of how to do each of these breaths.
What everyone's reading
Rick Pearson is the senior editor at Runner’s World UK. He’s been with the brand since 2017 and loves testing PB-friendly shoes for on and off road. Rick is a sub-three marathoner and occasionally likes to remind people of this on the Runner’s World podcast, which he co-hosts. He once raced a steam train over 14 miles (he won, narrowly) and a horse over a marathon (he lost, comfortably).
