What is overpronation running efficiency. Advertisement - Continue Reading Below: lifting heavy weights, Health & Injuries, 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.
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- 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 The best massage guns for runners.
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).
