Running Rhythm

• Finding a running rhythm that works well for you will result in better running performance, faster speeds and greater endurance. In turn, this will enable you to run for longer periods of time.
• In the beginning, practicing proper rhythm requires a lot of concentration. However, if you stick with it until your body has “memorized” that breathing pattern and rhythm, it will begin to come more naturally. You will run more comfortably, have a better stride, feel less tired and have a lot more endurance.

These days, running is a common activity seen in public parks and other areas, particularly in the morning or evening. Additionally, there are a lot more running events now where runners can test their speed and endurance against their peers. There are also a variety of techniques that runners must continually be learning and studying.

“Running rhythm” is another running technique runners should pay attention to, regardless of their level or the time they run. It will help improve their efficiency, keep them from getting tired too quickly and reduce stress levels. Moreover, it will help them feel light on their feet, and be able to keep moving without interruption.

Running rhythm is the control of your movements. In other words to make them consistent and in conjunction with all parts of the body. This includes striding methods and arm swing. Most importantly, as running rhythm is also associated with the respiratory system, it also includes a breathing pattern. If a runner can find a good rhythm that works for him or her, this will result in better running performance, faster speeds and greater endurance. In turn, it will enable them to run for longer periods of time. This is possible when runners properly use  their lungs and diaphragm muscles to work in harmony with other body movements. Furthermore, controlling energy usage while running results in greater relaxation and reduction of stress.

Running rhythm is considered to be an ability that is unique to each individual runner. The rhythm depends on the runner’s understanding of their own body and movements. Thus, runners should create the right rhythm by learning what works best for them, and maintain it with consistent and faithful practice.

Most people, when running, will naturally breathe with a 2-2 rhythm according to the rhythm of their left-right foot strike. This means they inhale for two foot strikes and exhale for two foot strikes.It works like this: inhale and when the right foot touches the ground, count 1, and when the left foot touches the ground, count 2. From there, exhale, counting 1 when the right foot touches the ground and counting 2 when the left foot touches the ground.

As you begin to fall into the rhythm, your breaths in and out will always fall on the right foot strike. As a result, you will count 2 every time the left foot strikes the ground. This 2-2 pattern means that your diaphragm will bear down on the same side every time; the right side. This will happen because the foot strike will coincide with inhalation and exhalation on the right side only every time.

However, in order to use the diaphragm evenly on both sides, the 3-2 breathing pattern in conjunction with running rhythm was developed. This pattern involves lengthening the inhalation period to three foot strikes, and then exhaling for two foot strikes. This can help prevent injuries arising from greater and repeated impact on one side of the body. This is because the diaphragm and other breathing muscles contract during inhalation and relax during exhalation. Runners can practice this breathing pattern as follows:

• With the right foot strike, inhale and count 1
• With the left foot strike, count 2
• Switch back to the right foot strike, count 3

• You will then begin the exhale portion with the left foot strike, count 1
• With the right foot strike, count 2

• Switch back to the left foot strike, inhale and count 1
• With the right foot strike, count 2
• With the left foot strike, count 3

• You will then go back to exhaling again, this time with the right foot strike, count 1
• With the left foot strike, count 2

Alternate the above consistently in your practice. When you first start out practicing this particular rhythm, it may seem a little difficult or require extra concentration. However, if you stick with it until the body has “memorized” the breathing pattern and rhythm, it will begin to come more naturally. In time, you will form a rhythm where you are inhaling and exhaling equally with both left and right foot strikes. Consequently, this will distribute impact and stability to both sides of the body equally. As a result, you will run more comfortably, have a better stride, feel less tired and have a lot more endurance.

In addition to more professional methods of running rhythm, finding fun musical rhythms to run to can be a great way to help a runner find their own individual running rhythm. Not only that, it can also make the run more enjoyable and less monotonous.

The use of music is a great and simple way to help create a repetitive rhythm. This is because it allows the body to get used to a particular speed. This means that if you are using slow music while running, the pace of your run will be slow as well. And if you want to run faster, just switch your playlist to something faster and more fun.

To summarize, finding your own running rhythm is an important factor in keeping your speed steady. Not only that, you can also increase both your speed and endurance in running if you continue to practice until you develop a good method and rhythm. Basically, get to know all the various running techniques available. However, also become well-acquainted with your own body and physical condition as you continue to practice with determination and consistency.