In the Nose Out the mouth??? i’ve recently learned that the first couple of strides 100m sprinters hold their breath and dont to much breathing over the race (what’s and average on this???) in the 200 is the same breathing pattern used??? what about in the 400m and at the 300m mark in the race would it hurt to hold your breath as in the beginning of the 100m to reaccelerate??? is there a golden rule for breathing habits for sprinters and maybe even distance events???
Breathing During Sprinting
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Participant
You do breathe at the start of sprints, you inhaule on set and hold it in. When the gun goes off you forcfully exhaule. That is the only thing I am sure of, so thats all im going to say lol
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Participant
I’ve always Inhaled, held breath and exhaled at the gun, as that’s felt most natural – but have never actually spoken to anyone about it (neither coach or other competitors). Seems like something that is not worth a lot of attention. I can say for certainty that holding breath for anytime during a race (or even thinking about breathing patterns) will not be beneficial for any sprinting.
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Member
[quote author="ScottMiele" date="1255300030"]You do breathe at the start of sprints, you inhaule on set and hold it in. When the gun goes off you forcfully exhaule. That is the only thing I am sure of, so thats all im going to say lol
im pretty sure its set, hold, 25m, exhale[/quote]
I learned something similar 15-20m and then exhale rather than 25 but close enough
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Participant
I breathe in on set, hold, and on the gun have an elongated exhalation over the first 30m or so, then its breath in, hold, exhale at some point, then breath in again (although I dont know at what points I do this).
I happen to think breathing patterns are under-rated in sprinting, as I think I read in Charlie Francis Training System that 10m split times suffer from exhalation, i.e. the 10m times in the 1988 100m final got slower when it was believed the athletes exhaled. Due to this, my S&C coach has me doing some exercises that cause me to maintain tension in my core whilst exhaling. Might be a load of rubbish, might be true!
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Member
I’ve always Inhaled, held breath and exhaled at the gun, as that’s felt most natural – but have never actually spoken to anyone about it (neither coach or other competitors). Seems like something that is not worth a lot of attention. I can say for certainty that holding breath for anytime during a race (or even thinking about breathing patterns) will not be beneficial for any sprinting.
do your research it holds benefits in the 100m and thats all ready been proven…my question is “is there a golden rule or pattern for all sprints” i think you should breathe 4 or 5 times over the 100m…but im more concern with a generic pattern that everybody can use regardless of event…but i’d love to know about breathing over the 400m
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Member
I breathe in on set, hold, and on the gun have an elongated exhalation over the first 30m or so, then its breath in, hold, exhale at some point, then breath in again (although I dont know at what points I do this).
I happen to think breathing patterns are under-rated in sprinting, as I think I read in Charlie Francis Training System that 10m split times suffer from exhalation, i.e. the 10m times in the 1988 100m final got slower when it was believed the athletes exhaled. Due to this, my S&C coach has me doing some exercises that cause me to maintain tension in my core whilst exhaling. Might be a load of rubbish, might be true!
yeah i think its very underrated to its all about the use of energy…you can tire yourself out in the 400m by breathin wrong beating yourself before you ever got to finish…MIKE ANY SAY???
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Participant
[quote author="Matt Norquist (WashedupDec)" date="1255301590"]I’ve always Inhaled, held breath and exhaled at the gun, as that’s felt most natural – but have never actually spoken to anyone about it (neither coach or other competitors). Seems like something that is not worth a lot of attention. I can say for certainty that holding breath for anytime during a race (or even thinking about breathing patterns) will not be beneficial for any sprinting.
do your research it holds benefits in the 100m and thats all ready been proven…my question is “is there a golden rule or pattern for all sprints” i think you should breathe 4 or 5 times over the 100m…but im more concern with a generic pattern that everybody can use regardless of event…but i’d love to know about breathing over the 400m[/quote]
Do not tell me to do my research on a topic that you are asking others for opinions on.
There is limited (if any) definitive research on this topic. A lot of opinions, but limited research – especially not scientific. There may be anecdotal/observational research from looking at elite athletes and estimating when they are inhaling and exhaling – but certainly nothing conclusive, and certainly nothing comparing the same set of athletes under multiple breathing scenarios. My point is that focus on breathing patterns during a sprint race will take emphasis away from the cues you should be emphasizing.
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Participant
Mike has some thoughts on this from an earlier post a few years ago:
https://elitetrack.com/forums/viewthread/3280/
Paraphrase is that – holding breath can enable greater exertion of force for brief periods of time – but too much holding breath hurts performance – and to oversimplify – just breathe when you need to breathe. It will differ by athlete.
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Member
[quote author="Aaron Thompson" date="1255310867"][quote author="Matt Norquist (WashedupDec)" date="1255301590"]I’ve always Inhaled, held breath and exhaled at the gun, as that’s felt most natural – but have never actually spoken to anyone about it (neither coach or other competitors). Seems like something that is not worth a lot of attention. I can say for certainty that holding breath for anytime during a race (or even thinking about breathing patterns) will not be beneficial for any sprinting.
do your research it holds benefits in the 100m and thats all ready been proven…my question is “is there a golden rule or pattern for all sprints” i think you should breathe 4 or 5 times over the 100m…but im more concern with a generic pattern that everybody can use regardless of event…but i’d love to know about breathing over the 400m[/quote]
Do not tell me to do my research on a topic that you are asking others for opinions on.
There is limited (if any) definitive research on this topic. A lot of opinions, but limited research – especially not scientific. There may be anecdotal/observational research from looking at elite athletes and estimating when they are inhaling and exhaling – but certainly nothing conclusive, and certainly nothing comparing the same set of athletes under multiple breathing scenarios. My point is that focus on breathing patterns during a sprint race will take emphasis away from the cues you should be emphasizing.[/quote]
lol didnt mean to come off disrespecful…but that’s my point exactly there isn’t to much research on it…i was wondering if anyone had experimented with it…its a personal belif that in terms of energy transition breathing is very in important…but i can also see your point
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ParticipantI always run faster fly sprints when i hold my breathe during the fly zone…
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Member
Mike has some thoughts on this from an earlier post a few years ago:
https://elitetrack.com/forums/viewthread/3280/
Paraphrase is that – holding breath can enable greater exertion of force for brief periods of time – but too much holding breath hurts performance – and to oversimplify – just breathe when you need to breathe. It will differ by athlete.
i wonder if there’s been any actual research on this…because i was talking to a college coach and he trains his 100m athletes to inhale and hold for about the first 25…and i’ve heard people swear it works…i just wonder if any of that can be applied mid race in the 400m when reaccelerating
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Member
I always run faster fly sprints when i hold my breathe during the fly zone…
with that being said enough jumpers and 100m below runners say that the holding works…i wonder though since elites breathe about 5 times in the 100m does that mean they breathe around 10 in the 200m and 20 in the 400m…im pretty sure with added fatigue it’d increase but i wonder if there’s a break down on breathing habit in the 400m dash by 100m splits
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Participant
I’m all for anything that might help. Why don’t we do our own “unofficial” research? (PS – Aaron – no offense taken, just making the point that there is limited research out there).
We can test Accels – 30m from crouch
Flying – 20mWhere a few of us do 2 repetitions of each with 3 different protocols:
1. No emphasis on breathing – just doing whatever feels natural
2. Holding breath for full period – 30m or 20m
3. Exhaling forcefully at start of period and purposefully inhaling once during runReport results – I’d suggest that timing be done on separate days for each protocol – With full warm-up and 1 near max effort before testing each of the 3 approaches. Full (5-8′) recovery between each attempt.
I can do the accels next week, but cannot do flying for another 2 weeks, based on what I have in my workout plans.
Anyone else game for signing up? Everyone self time and take average of the 2 times per method.
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Member
I’m all for anything that might help. Why don’t we do our own “unofficial” research? (PS – Aaron – no offense taken, just making the point that there is limited research out there).
We can test Accels – 30m from crouch
Flying – 20mWhere a few of us do 2 repetitions of each with 3 different protocols:
1. No emphasis on breathing – just doing whatever feels natural
2. Holding breath for full period – 30m or 20m
3. Exhaling forcefully at start of period and purposefully inhaling once during runReport results – I’d suggest that timing be done on separate days for each protocol – With full warm-up and 1 near max effort before testing each of the 3 approaches. Full (5-8′) recovery between each attempt.
I can do the accels next week, but cannot do flying for another 2 weeks, based on what I have in my workout plans.
Anyone else game for signing up? Everyone self time and take average of the 2 times per method.
yeah mos def im game lol…i can prob get both the flys and the accels done this week coming up…after that ill test the 100m…im not in shape for the 400m right now so that may have to wait unless anybody wants to step up for it…and it’d be nice to get the 200m dash up there too…any volenteers???
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Participant
I use the exact same technique as Speedfreak except that he holds his breath a lil longer then me,but that may vary slightly from an individual to another using that same technique.
I experienced with different breathing protocols in the past and I found the one he described to be the most beneficial performance wise overall (I.e. over a 60m or 100m run)
The other two ways I tried are the following:
-inhale on set,hold until about 20m or so…result: best 10m and 30m ever(PRs)by about 0.07 for 10m and 0.11 for 30m…crappy 60’s (had to breathe 2-3 times in a row between 20 and 30 to compensate for the start and that compromised what followed I guess)-3rd variation(I tried that one for a while) inhale on set and exhale forcefully at the gun,and when I say forcefully,you let it all out in one loud pshhhhh and then you hold.This technique makes you come out of the blocks harder if you can master it correctly(it’s not as easy as it may seem)…but I found myself running out air too quickly and never was able to adapt to that method over time for it to show any postive results in the end or improvements over previous PRs I should say…but times were still close to my PRs and consistent.
With all three methods my best 10,20,30 meters were all within on tenth,but the results of those 3 different protocols expressed themselves on what followed after 30…for me at least…
(note that all starts were performed from the blocks)I’m curious, anybody else tried something similar to no 3 before?
and sorry I can’t help for distances beyond 100m
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Participant
My point is that focus on breathing patterns during a sprint race will take emphasis away from the cues you should be emphasizing.
IF one believes in a race model (I happen to) then following that model, Seagrave/McFarlane, the breathing pattern is sort of “dictated” by when/what of the model so it may help the cues.
As previously stated most info is anecdotal at best, on the other hand, related a bit to this discussion (what happens when the gun fires), where are you looking? Since some small amount of research indicates if you are looking at your feet at push off from the blocks the reaction is quicker…the theory being if you “see” it your brain, and from that body, reacts a touch quicker. -
Participant
I self timed today for 15 and 20m accel work – timing both
1. Hold breath throughout
2. Expel breath at start and breathe again as needed.Times were within 0.02 on both 15 and 20m. Although it was hand-timed. Was also first time I’ve focused actively on it, too – so was probably overly focused on breathing.
That said, I have to admit, despite my earlier posts – that I at least felt more powerful on the attempts where I was holding my breath. Similar to how I feel like I can push more weight in BP or squat when holding my breath on the concentric effort.
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Participant
I self timed today for 15 and 20m accel work – timing both
1. Hold breath throughout
2. Expel breath at start and breathe again as needed.Times were within 0.02 on both 15 and 20m. Although it was hand-timed. Was also first time I’ve focused actively on it, too – so was probably overly focused on breathing.
That said, I have to admit, despite my earlier posts – that I at least felt more powerful on the attempts where I was holding my breath. Similar to how I feel like I can push more weight in BP or squat when holding my breath on the concentric effort.
Valsalva maneuver. (Don’t try this if you have high blood pressure). Weightlifters do it all the time.
I hold my breath for the first four steps, little expiration, then hold for next four steps before resuming more subconscious breathing pattern. I hold my breath deliberately while cycling into top speed but its a very small breath hold at top speed.
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