Heart rate training is one of the most common methods runners use to gauge effort, but if you're not also paying attention to your breathing, you're only getting half the picture.
Your heart rate and breathing are directly connected. If your breathing is shallow or uncontrolled, your heart rate can spike unnecessarily. If you don’t learn to regulate your breath, you might find yourself frustrated by inconsistent heart rate readings and struggling to stay in your target zones.
The Link Between Heart Rate and Breath Control
Think about the last time you felt out of breath on a run. Your heart rate likely skyrocketed, even if your effort didn’t feel that hard at first. That’s because inefficient breathing forces your heart to work harder to deliver oxygen to your muscles. The more erratic your breathing, the more strain you place on your cardiovascular system.
On the other hand, when you breathe in a controlled way, you help regulate your heart rate. This makes it easier to stay in the right training zones, conserve energy, and build endurance without burning out.
Why Ignoring Breath Control Can Sabotage Your Training
-
Your Heart Rate Becomes Less Reliable
If your heart rate is constantly fluctuating due to poor breathing habits, the numbers on your watch won’t tell you much about your actual effort. You might think you're in an easy zone when your body is actually working much harder than necessary. -
You Lose Out on Efficiency
Runners who train with intentional breath control improve their oxygen intake, reduce wasted effort, and maintain a steadier pace. If your breathing is all over the place, you're forcing your body to work harder for the same results. -
It Impacts Your Mental Game
Uncontrolled breathing can lead to feelings of panic or discomfort, especially when running at higher intensities. The more you practice breath control, the more you can stay calm and in control during workouts and races.
How to Train Your Breath Alongside Heart Rate
-
Start by noticing your breath. Pay attention to how you breathe at different paces. Are you breathing through your nose or mouth? Is your breath short and shallow or deep and steady?
-
Use rhythmic breathing. Try syncing your breath with your steps. A common pattern is a 3:2 ratio (inhale for three steps, exhale for two) at easy paces and a 2:2 ratio at moderate to hard efforts.
-
Focus on belly breathing. Instead of shallow chest breathing, engage your diaphragm. This allows you to take in more oxygen with each breath and keeps your body relaxed.
-
Practice in low-stress settings. Work on your breathing during easy runs before trying to control it in harder workouts. It takes time to build awareness and change habits.
Work With Me to Train Smarter
Heart rate training isn’t just about staying in a certain zone. It’s about understanding your body and using that knowledge to get stronger, faster, and more efficient. If you’re frustrated with heart rate training or struggling to stay consistent, I can help you develop the right approach.
As a coach, I work with runners to fine-tune their training, including heart rate zones, breath control, and pacing strategies. If you're ready to train with intention and unlock your full potential, let’s work together.