Am I being weird for running my easy and long steady runs (between 10:40 and 12min/mi) on a 5:4 rhythm ? Maybe it's because I'm too slow despite maintaining a high cadence 🤔 I only go down to 2:2 on 400m repeats. Breathing is the hardest thing for me to understand. I just can't seem to build a good mental model of the subject
2 x 2 at what pace though? For me 2 x 2 is all out sprinting. 4 x 4 - 3 x 4 puts me in zone 4. 3 x 3 is where things get anaerobic for me. Maybe I have large lungs?
As is true for any research, generally the findings is what the average findings were and that's what I refer to in my book. As is also typical, there are outliers, and these subjects don’t agree with the findings. If the numbers you have listed don’t seem to agree with what I have published in my book, not to worry. Relative to what I have published in the topic of ventilation, I definitely tested some elite runners who did not agree with the average findings. In general, I recommend a 2/2 rhythm (2 steps while breathing in and 2 steps breathing out), for anything from Easy to Interval-pace running. No problem if a 3/3 rhythm feels easier during Easy running, but definitely try using 2/2 during Threshold and Interval training. A 2/1 (or 1/2) rhythm feels better during Intervals and other hard running. If there is something in my book about breathing that concerns you, feel free to let me know what was printed and the page where printed. Try this: run 5 Easy laps on a track using a 4/4 rhythm the first lap, followed by 3/3 for lap 2, 2/2 for lap 3 and 2/1 or 1/2 for lap 4 and back to 4/4 for lap 5. Make your own decision relative to which felt easiest and hardest. Jack Daniels
Thanks, now I know when to hold my breath.
Thanks sir
Am I being weird for running my easy and long steady runs (between 10:40 and 12min/mi) on a 5:4 rhythm ?
Maybe it's because I'm too slow despite maintaining a high cadence 🤔
I only go down to 2:2 on 400m repeats.
Breathing is the hardest thing for me to understand. I just can't seem to build a good mental model of the subject
2 x 2 at what pace though? For me 2 x 2 is all out sprinting. 4 x 4 - 3 x 4 puts me in zone 4. 3 x 3 is where things get anaerobic for me.
Maybe I have large lungs?
As is true for any research, generally the findings is what the average findings were and that's what I refer to in my book. As is also typical, there are outliers, and these subjects don’t agree with the findings. If the numbers you have listed don’t seem to agree with what I have published in my book, not to worry. Relative to what I have published in the topic of ventilation, I definitely tested some elite runners who did not agree with the average findings.
In general, I recommend a 2/2 rhythm (2 steps while breathing in and 2 steps breathing out), for anything from Easy to Interval-pace running. No problem if a 3/3 rhythm feels easier during Easy running, but definitely try using 2/2 during Threshold and Interval training. A 2/1 (or 1/2) rhythm feels better during Intervals and other hard running.
If there is something in my book about breathing that concerns you, feel free to let me know what was printed and the page where printed.
Try this: run 5 Easy laps on a track using a 4/4 rhythm the first lap, followed by 3/3 for lap 2, 2/2 for lap 3 and 2/1 or 1/2 for lap 4 and back to 4/4 for lap 5. Make your own decision relative to which felt easiest and hardest.
Jack Daniels
You don’t have to think about breathing.