I love running uphill. Recently I started changing up my breathing while climbing. Usually, I’d just stick to my normal pattern, 4 steps in/4 out, down to 2/2, or however fast I can breathe for really tough efforts. Breathing that way, I end up at about 3/3 at the start of a climb and gradually increase my breath rate. What I don’t like about it is that I feel like I’m not getting enough air before my breath rate increases.
Last week I started doing what I can best describe as anticipatory breathing. I anticipate the pending increased use of oxygen during a hard effort and consciously increase my breath rate accordingly. During a tough climb, for example, rather than starting with my flat effort breath rate, which is usually 3/3, I start at 2/2 or maybe 2/1.
I’ve mostly done this on the trail at Wallace Falls State Park, which I’ve run quite a few times. I haven’t done enough experimenting yet, but I feel better at the top of the same climbs than before as well as during the climbs. I can’t say for sure whether it’s made any difference in my speed or actual effort.
Just speculating, but I think it may help some with maintaining speed or effort longer. There will certainly be diminishing returns at some point. I also expect it might help moderating effort over longer distances as well.
I’m sure I’m far from the first person to realize this. It’s still cool when I make a discovery to improve at something I enjoy doing.