Breathing For Sprinters

Working muscles require oxygen to operate at high capacity, especially in aerobic athletes. When muscles in the body require more oxygen to operate, the lungs work harder to absorb more oxygen from the air, which results in heavy breathing. Different levels of oxygen, and different styles of breathing may be required, depending on the distance, physical demands of the race and fitness levels of the athlete.

  1. Start Sequence

    • When lining up for the race keep your breathing and muscles light and relaxed. One you are down in the blocks, keep breathing gently until the "set" command is given. Hold your breath following the set command and prepare for the start. Exhale hard out of the blocks at the start of the race, similar to a weightlifter.

    Cadence Breathing

    • Many runners experiment with different breathing cadences to see what feels best for them on race day. Cadence breathing involves timing your breathing to your footsteps or arm movements. A 2001 article in "Runner's World" by Hal Higdon says distance runners are usually comfortable with a 2:2 or 3:3 ratio of steps to breaths, while sprinters should experiment in the 2:1 or 1:1 ratio to see what works best for their distance.

    Foot Position

    • When measuring a breathing cadence you must be sure to measure steps from a consistent foot position. Steps should be measured on the same foot from one of the three running foot positions; the heel strike, mid-stance or toe push-off.

    Anaerobic

    • At some extremely short distances, a 60-meter or 100-meter race could physiologically by an anaerobic exercise for some athletes. This means muscles did not require any new oxygen and could rely on stored oxygen in the muscles to complete the task. While oxygen intake may not directly effect muscle performance in those situations, it is still critical to brain function, making proper breathing essential.