BREATHING & EXERCISE
ARTICLE 9: Sport-specific POWERbreathe® training: running
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Introduction
In the previous two articles, we explored how to undertake specific POWERbreathe® training in order to optimi your swim and cycle phas in triathlon. By the time you reach the run pha, rearch suggests that your inspiratory muscles are already very fatigued(1, 2). Interestingly, this fatigue does not appear to worn during the run pha, which suggests that physiological mechanisms are operating to protect the vital inspiratory muscles from further compromi. The mechanisms are desi
gned to reduce the work of breathing, and to ensure that the inspiratory muscles receive an adequate blood flow.
The only way to reduce the work of breathing during exerci is to reduce the breathing requirement, and that means reducing your exerci intensity. Furthermore, the only way to ensure that muscles receive an adequate blood flow is to redirect it away from other skeletal muscles (e article 3). Both of the protective mechanisms ensure
‘survival’, but they also mean that you have no choice but to SLOW DOWN. However, it doesn’t have to be that way. By training the inspiratory muscles to meet the specific demands of the swim and cycle phas, you should be able to enter the run pha without residual inspiratory muscle fatigue, and that means that you’ll be able to complete the run faster than you ever thought possible. But running places its own demands upon the inspiratory muscles, so in order to ensure that your inspiratory muscles are equipped to meet the head on, we’re going to look at why and how running specific POWERbreathe® training should be undertaken. In it, we will consider the role of the diaphragm as part of the ‘core’ stabilising system during running.
Why is your posture during training important?
Running involves a state of almost continuous postural instability and your ‘core’ muscles have to work hard, not only to ensure that you remain upright, but also to ensure that your sacroiliac joints (SIJs) and spine function properly. They also ensure that your spine is protected from the damage caud by ground reactions forces (e Definitions, below).
The SIJs connect the fud ction of your lower spine (the sacrum) to the pelvis (hip girdle); they are nature’s shock absorbers, protecting your spine from the shock wave that hits your pelvis each time your foot strikes the ground, producing a ground reaction force. The joints also provide positional information that allows the trunk and legs to work in harmony. Its therefore important that the SIJs are allowed some movement and compression, but not too much, and this is where the deep ‘core’ stabilirs of the pelvic girdle come in; they add stability to the SIJs, and promote spinal compression, allowing the SIJs and spine to move within safe limits. The ‘core’ stabilirs therefore protect the spine and SIJs from damage(3).
What’s this got to do with breathing? Well, the deep ‘core’ stabilising muscles are part of an elaborate internal cort of muscles that stabili the entire trunk (e Definitions, below). If you’ve ever had sore ribs and abdominal muscles after a cross country run, then you’ll know what I mean, becau this is a sign that your ‘core’ stabilirs have been put through their paces by the postural c
hallenges produced by uneven terrain. What most people don’t appreciate is that the diaphragm is a vital component of your
‘core’, and that your rib cage muscles are also involved in making compensatory adjustments for postural instability. In effect, the muscles ‘catch’ and restrain the torso when it is thrown outside the centre of gravity by a poor foot placement.
Rearch has shown that the diaphragm’s dual role in controlling posture and breathing can create a conflict, and when push comes to shove, breathing always takes priority(4). This means that in situations where breathing demand is high, and/or the diaphragm is fatigued, the breathing function of the diaphragm takes precedence over its role in protecting the spine. Rearch has also shown that people with SIJ pain show impaired diaphragm contribution to SIJ stabilisation(5), and that people with breathing-related disorders also have higher rates of lower back pain(6), highlighting the vital role played by the diaphragm in postural control and injury prevention.
If you fail to train your diaphragm as part of your ‘core’, you are neglecting a vital component of the ‘core’, something that could leave you vulnerable to injury. Joe Public may get away with this, but for a multi-sport athlete, weak links are all too often expod by the extreme demands of training and co
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mpetition. Injuries happen, but you can minimi risk by taking some simple precautions; ensuring that you have a balanced ‘core’, by training the diaphragm to meet its dual demands, is one such precaution.
What do you need to do? As with most of the advice I’ve given in this ries, its not
不容置喙意思‘rocket science’. You simply need to train your inspiratory muscles in a way that prepares them for their dual role during running (breathing pump and postural stabilirs). This means creating conditions where you need to engage your ‘core’ during unstable movements; then just add the POWERbreathe®.
Principles of posture specific POWERbreathe® training
As was the ca in the previous articles on POWERbreathe® training for the swim and cycle phas, my aim here is to give you the knowledge to t you on your way to devising your own exercis. Everyone is different, especially when it comes to the state of training of your deep ‘core’ muscles, so you need to know how to devi challenges that address your weakness. The ‘advanced’ principles should only be attempted once your have completed your ‘Foundation’ training (article 6).
Here’s a reminder of the three main principles of posture-specific POWERbreathe® training, and how to determine the right number of ‘reps’ to achieve your training goals:
Principle 1:
POWERbreathe® training is resistance training; there are good reasons why POWERbreathe® should not be and need not ud during any aerobic training (e article 7 for an explanation of the reasons).
Principle 2:架子鼓
POWERbreathe® is a resistance training tool, so think in terms of ‘reps and ts’ (e table below). Decide whether you are training for, say, strength (low reps / high load), or power (moderate reps / moderate load), and then devi an exerci/movement that
challenges the muscle of your torso in a similar way to the challenge that they face during aerodynamic cycling. Then perform the exerci/movement using the rep/load combination that is most appropriate.
Principle 3:
Simulate as cloly as possible the postural conditions associated with the sporting activity. In the ca of running, you have to contend with postural instability. This can be simulated by undertaking your POWERbreathe® training whilst engaging in exercis that are posturally challenging.
Playing with ‘reps and ts’
If you want to introduce intensity specificity into your POWERbreathe®, then here’s a reminder of a few principles to apply:
Suggested POWERbreathe® training regimens.
All regimens should be carried out 5-7 days per week. Training loads can be identified by ‘trial and error’ (e Top-tips for optimal training in article 6). As your ability to complete the ts improves, increa the training load by 1/4 turn of the load adjuster.
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POWERbreathe® training regimen有志者事竟成的意思
Load Repetitions Sets Rest between
ts Times per
day
Strength 10RM
10 3
60
c* 2 Strength/Power 30RM 30 1 - 2 Speed/Endurance 20RM 20 4 to
6
60 c* 1
Endurance (up to 30 min) 40RM 40 6 240
c* 1
细节决定成败读后感Endurance (over 30 min) 60RM 60 4 180
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c* 1
NB. Repetition maximum (RM) = the load that you can only just complete the prescribed number of repetitions, e.g., a 10 rep max is a load that you can only complete 10 reps of before ‘failure’ (e above for definition of failure).
*If you become dizzy due to hyperventilation, hold your breath between ts, and/or u the re-breathing advanced Top-tip from article 6.
Here are three exercis to get you on your way…
‘The lunge plus’
You need to build up to this exerci in stages.
• The first stage is to become accustomed to
executing a static lunge, and to engage your
‘core’ muscles during the lunge (pull the
tummy button towards the spine by
contracting transversus abdominus, rectus
abdominus, and your obliques).
• Concentrate on your breathing, inhaling as you sink down into the lunge, and exhaling as you ri.
• Now add the POWERbreathe, again, inhaling as you sink down into the lunge, and exhaling as you ri. Focus on engaging your
diaphragm. Don’t forget to do half of your
POWERbreathe ‘reps’ with your right foot in
front, and half with your left in front. Finally,
build progression by adding some more
instability; place your front foot on an unstable surface such as a balance cushion and keep
the ‘core’ engaged throughout.
