Using Breath Rate to Monitor Running Intensity

Breathing is natural, so we don’t generally think about it. However sometimes when running, we can experience a lack of breath control, especially as intensities increase. This can induce unwanted stress and negatively affect performance.

By becoming aware of our breathing, we can introduce a method to control and gauge intensity.

Counting footfall and stride rate(cadence), we already have a personal metronome to work with. By tuning in to the sound of our footfall, we can monitor breathing rates(ratios) to assess how hard we are working.

For example: using a 4:4 pattern, we run four steps for an inhale, then four steps for an exhale.

A 2:2 pattern is two steps for an inhale and two steps for an exhale.

We can also use odd patterns of say 4:3, so four steps inhale and three steps exhale. The odd patterns sit in between the even ones, thus narrowing and fine-tuning the ranges.

Breathing ratios will vary from person to person, so must be self-evaluated. However, here are some simple ratio-to-intensity guidelines : -

6:6 — Recovery

5:5 — Easy

4:4 — Steady

3:3 — Hard

2:2 — Very hard

1:1 — Maximal

Using breathing patterns, we get a subjective measure of how hard we are working. By then cross-referencing with objective measures such as pace, speed, heart rate and power, we have another reliable method of monitoring our running intensity.

If you have any questions or thoughts about your own running, please post in the comments section. I’d be happy to post articles based on them.