Oxygen is literally the lifeblood of walkers and runners when it comes to determining how far or how fast we can go. The training that we are undergoing is helping to improve our cardio-vascular system. That adaptation will enable you to do better in 5-6 weeks than what you can do now.

The way we breathe can also affect the amount of oxygen at our disposal. Our breathing patterns can be either shallow or deeper. The more oxygen that we take in, the better off we are. Breathe with both your mouth and nose. Shallow breathing exists when we inhale and draw in our stomach at the same time. This is not the most effective way that you can breathe.

It is preferred that as you inhale your abdomen expands. This is called “belly breathing”. Practice this by lying down and rhythmically breathe in and out. Listen to and notice the air as it enters and exits through your throat. Place one hand on your abdomen. Note that the stomach rises when air is coming in.

This is a reversal of directions from shallow breathing. Air gets deeper into the lungs when you employ belly breathing. Need proof? Stand up. Try breathing each way. First take in as much air as you can by expanding the chest and drawing in the stomach. Then, slowly let all the air out. Time the number of seconds that it took to get to depletion.

Now, breathe in as much air as you can while employing the belly technique. Let it escape at the same rate as before and time yourself again. I suspect you will notice that it takes longer for you to totally expel the air as you belly breathe.

This may, especially in the beginning, be awkward to do as you walk or run. New habits are not automatic. Here is a tip that may help you establish those patterns more easily. As walk or run, forcefully exhale and draw in your stomach at the same time. Even though I am a guy I find I can do these two things at the same time. What happens next? Air will come rushing in through your throat and your abdomen will naturally expand. With practice this becomes more natural and rhythmical with your stride patterns.

An added benefit is that slow, rhythmical belly breathing is also an excellent way to calm down. This is effective prior to races or other times of anxiety.