This article looks at the potential benefits of breathing training on running performance
What’s the deal?
Simple breathing uses a host of muscles in the chest. The lungs and the muscles used to inhale can be trained, just like other muscle groups. Would breathing training lead to improvements in performance?
What did they do?
16 untrained volunteers were assessed for baseline breathing function, as well as their 5 km run time. They then underwent a cardio fitness plan for 4 weeks, consisting of 3 runs per week. Half of the volunteers were assigned to the “breathing training group”, where they additionally performed breathing training exercises daily using a resistance-based breathing tool. The other 8 volunteers (control group) performed the same, but with no resistance.
What happened?
As expected, both groups got fitter! The breathing training group additionally had a better improvement in 5 km running time than the control group. Both groups thought the fitness plan was difficult, but by the final week, the breathing training group found the sessions much easier compared to those in the control group. Other indicators of breathing function were not different between groups.
What can you tell me about the people?
All volunteers were healthy males and of average height and weight (approx. BMI 23). Age was not reported in the study.
What else should I know?
Breathing training, also known as inspiratory muscle training, was performed using a small device (POWERbreathe). The device applies a resistance to breathing (specifically inhalation) and therefore makes you work harder. I imagine this is similar to breathing through a straw! Participants in the study performed 30 breaths per day for training.
What will I do differently?
I’m intrigued! These breathing devices are relatively cheap and might lead to performance improvements. I might buy one!
This research was published in February 2008 by AM Edwards and colleagues from UCOL Institute of Technology, New Zealand, Sheffield Hallam University, UK and Leeds Metropolitan University, UK.
This article highlights our personal take on their research. Check it out here and see what you think!
Abstract Athlete 