Hi jat,
A very interesting question!
My first reaction was based on what I learned way back when I use to
run long-distance. We were taught to breathe IN through the nose (to
warm and moisturize the air) and OUT through the mouth. So my
off-the-cuff answer would have been 100% in through the nose.
But, fortunately we researchers know better than to offer our
off-the-cuff responses as answers, especially if they are based on
data that’s umm… let’s just say, a bunch of years old. :-)
So, I did my research and here’s what I found. Your mileage may vary.
In other words, everyone seems to have a theory on the “right” way to
breathe, and since every runner is free to follow any theory there
seems to be no consistency that would give a good average percentage.
Few runners still adhere to the “100% in through the nose” theory.
More go with the mixed breathing and the mouth breathing only methods.
The beginner runner websites I read merely stated that your body knows
what you need in order to get oxygen, so just breathe the way that
feels best. In most cases this means, the more exertion you put out,
the more mouth breathing you are going to have to do in order to get
enough oxygen to your lungs.
The more performance oriented sites focused not on whether to use your
nose or mouth (again they advocated just do what comes naturally), but
on HOW to breathe, as in how to belly breathe rather than chest
breathe and how to time your breaths.
For example, one interesting thing I learned in doing this research,
is that runners who run the 100-meter dash take only ONE breath just
as they start. Then they don't breathe again until they've crossed the
finish line! (It didn't specify mouth or nose)
Here are some other examples from various websites:
================================
“…And yes, most runners are mouth breathers or at least nose and
mouth breathers. It would be impossible to take in adequate oxygen
just breathing through your nose..”
Dr. Stephen M. Pribut's Sport Pages
http://www.drpribut.com/sports/running_form.html
=================================
“….Breathing colder air does not freeze your lungs. In fact, by the
time inhaled air reaches your lung exchange areas it is approximately
body temperature. ….. If you are sensitive to breathing cold air, try
to inhale through both your mouth and nose. Although nose breathing
has a greater air-warming effect, most people can not get enough air
through the nose alone to sustain fast walking or running. Breathing
through both channels should ensure enough oxygen for exercise as well
as warmer air temperature.”
Massachusetts Governor’s Committee on Physical Fitness and Sports
"Working toward a state of fitness"
Cold Weather Walking and Running
by Wayne L. Westcott, Ph.D.
http://www.govfitness.com/coldweather.html
================================
“…A study comparing nose-only breathing, mouth-only breathing and
mouth & nose breathing found the latter two are the most productive.
Those exercisers that took air exclusively through the nose had a much
lower maximum exercise capacity. They also took in less air and
breathed slower...”
New York Road Runners – Week 8 - Breathing
http://www.nyrrc.org/divisions/training/begin8.htm
=======================================
“… The most effective breathing method for runners is to breathe in
and out through the mouth. This is because of two main reasons. One is
that you can get more air in and out of your mouth, rather than your
nostrils…”
The Running Center – Article of the Month
INHALATION/EXHALATION METHOD: IT'S THE MOUTH, NOT THE NOSE
http://www.therunningcenter.com/tips.cfm?Tip=3
========================================
“… breathe through your nose or your mouth. Most runners naturally
breathe through both. Famed New Zealand coach Arthur Lydiard, when
asked how runners should breathe, once replied: "Breathe through your
mouth. Breathe through your nose. Suck the air in through your ears,
if you can…."
Beginning Runner's Guide: Breathing
by Hal Higdon
NewRunner.com – Runner’s World Magazine
http://www.runnersworld.com/home/0,1300,2-60-63-245,00.html
=========================================
“…As a new runner, there's no need to concern yourself with the modest
performance benefits to be gained from subtle breathing patterns.
You've been breathing all your life, and your body will figure out the
best way to get the air it needs. Just breathe as naturally as
possible and put it out of your mind….”
First Steps – CoolRunning.com
http://www.coolrunning.com/cgi-bin/moxiebin/bm_tools.cgi?print=182;s=2_3;site=1
===========================================
ADDITIONAL READING
The Running Room - Breathing
http://www.runningroom.com/Tips/breathe.html
Breathe Right And Win
By Lee Frank
http://www.viewzone.com/breathing.html
Breathing Easy
Jim Catalano, Associate Editor at Training & Conditioning.
http://www.momentummedia.com/articles/tc/tc1204/breathing.htm
===========================================
So, as I said, there is no one answer. The percentage of air taken in
through the mouth or nose will depend entirely on which style of
breathing an athlete uses.
In any case, I’m happy to have learned something new today, and I hope
you are too.
Thanks for the question –
--K~
search terms:
running mouth breathing nose
running mouth breathing nose performance
percentage air intake mouth nose runner
inhale oxygen mouth nose |
Clarification of Answer by
knowledge_seeker-ga
on
09 Jan 2003 10:07 PST
Wow..what a search!
Ok, I learned a new word today and that netted me the answer:
“Oronasal” – meaning to breathe through the mouth and nose
simultaneously.
Apparently the shift from solely nasal breathing to oronasal is
important in asthmatics and when running in polluted air. I didn’t
find anything specific to runners, but did find this one little nugget
of information which I believe answers your question:
“During quiet breathing most persons (termed normal augmenters)
breathe through their nose ... When work loads generate minute
ventilation greater than 35 L/min, normal augmenters shift to pronasal
breathing. During oronasal breathing, approximately 45 to 60% of
inspired flow is through the oral pathway (9, 10).
*note: I am certain that the term “pronasal” in the above paragraph a
typo ( result of a poor scan) and should be “oronasal” – you’ll see
what I mean when you look at the original article below:
See page 5,column 2, about half-way through the section entitled:
Mechanisms of Deposition and Uptake:
American Thoracic Society
MEDICAL SECTION OF THE AMERICAN LUNG ASSOCIATION
Respiratory Protection Guidelines
http://www.thoracic.org/adobe/statements/resp1-13.pdf
So, there’s your answer. Thanks for giving me a chance to clarify it
for you. Happy running!
-K~
search term:
oronasal shift
|
