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Runner's World Running on Air: The Revolutionary Way to Run Better by Breathing Smarter
Renowned running coach Budd Coates presents Runner's World Running on Air , a revolutionary yet simple training method based on rhythmic breathing to help runners at all experience levels improve their performance, prevent injury, and experience the joy of running. Validating his method through a mix of accessible science, Eastern philosophy, and the experiences of test subjects, Coates shows readers how focusing on their breathing brings their minds and bodies into harmony and helps them run stronger, faster, and more comfortably.
Rhythmic breathing increases lung volume; improves awareness and control; helps prevent injury and side stitches; improves running for those with asthma; allows runners to quickly set a pace for quality training and racing; and helps athletes manage muscle cramps. This book reviews the basics of rhythmic breathing, teaching readers how to perform it while walking and, eventually, while running. Weeklong sample schedules from different programs shows readers how to apply the rhythmic breathing scale to any workout. Coates also touches on the importance of stretching, cross-training, and core training and provides detailed training plans and schedules.
Rhythmic breathing increases lung volume; improves awareness and control; helps prevent injury and side stitches; improves running for those with asthma; allows runners to quickly set a pace for quality training and racing; and helps athletes manage muscle cramps. This book reviews the basics of rhythmic breathing, teaching readers how to perform it while walking and, eventually, while running. Weeklong sample schedules from different programs shows readers how to apply the rhythmic breathing scale to any workout. Coates also touches on the importance of stretching, cross-training, and core training and provides detailed training plans and schedules.
288 pages, Paperback
First published April 2, 2013
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497 people want to read
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Displaying 1 - 30 of 44 reviews
August 19, 2013
This book should have been a 2 page article, not a book. Yes, it's a great concept to link running and breathing in an uneven pattern so that you don't always land on the same foot. There, now I've told you the secret, so you don't have to waste your money like I did. Just look up his article on the Runners World website and you will have all then information you need. Check out Running with the Mind of Meditation if you want a good book about running and mindfulness.
January 20, 2016
The hook of this book, breath in for three steps, breath out for two, can be explained in this line. Do it that way so you aren't striding on the same foot with every out breath, which can cause or exacerbate injury. Use the system of breathing, with some shorter patterns for faster running, instead of perceived exertion, or as an adjunct to the perceived exertion scale.
The problem with this book is that it is a beginners running book, with solid - if too old school for me -information. The running scheme, which is of interest to more seasoned runners, gets a little lost in the training schedules. In that sense it's a book that will lose beginners at parts, and lose verterans in others. Still, I got something out of it that I'm going to try out in the field and one useful piece of advice can be worth the price of admission.
The low point is the cross training section. His core workout consists solely of exercised done with special equipment that 90% of folks will have to go out and buy, his strength training talks about functional exercise while the actual exercises given prove he doesn't know what functional means.
The problem with this book is that it is a beginners running book, with solid - if too old school for me -information. The running scheme, which is of interest to more seasoned runners, gets a little lost in the training schedules. In that sense it's a book that will lose beginners at parts, and lose verterans in others. Still, I got something out of it that I'm going to try out in the field and one useful piece of advice can be worth the price of admission.
The low point is the cross training section. His core workout consists solely of exercised done with special equipment that 90% of folks will have to go out and buy, his strength training talks about functional exercise while the actual exercises given prove he doesn't know what functional means.
October 30, 2014
In author Budd Coates’ words, the goal of “Running on Air” “is to teach you to run from within, to develop the mind-body connection that allows you to manage your ability and physiology optimally for your best performance.” For runners, there are many factors one must keep in check whether you are just starting running, trying for your best race performance, or trying to remain injury free. However, as Budd Coates shows you, the most important factor, as silly as it seems, is how you breathe.
The book centers on this idea of breathing smarter while running and the many benefits and advantages that come with using this “rhythmic breathing”, including injury prevention. Most runners tend to fall into a pattern a breathing with two steps of inhalation and two steps of exhalation, or breathing in even-numbered groups. The problem with this pattern is that the point of exhalation, your core’s weakest moment while running and the most stressful moment of impact with the ground, is always on the same foot strike or side of your body. It is easy to see how over time this can potentially amount to injury. For this reason, Coates recommends that you breathe in odd-numbered groups such as two steps of inhalation and one step of exhalation, or three steps of inhalation and two steps of exhalation. With this breathing pattern, the cumulative stress of running is shared by both sides of your body, preventing many stress-related injuries.
Other benefits I discovered in reading “Running on Air” include simple monitoring of your effort level while running without the aid of a heart rate monitor, and in turn better quality training and race performances. If you use rhythmic breathing, you can gauge your effort level based on how many steps you are inhaling and how many you are exhaling. This is generally either 3:2 (easy effort, conversation pace) or 2:1(harder effort). Tied with your approximate exertion within these two patterns, you have the ability to monitor your overall effort so that you don’t overstep the work meant to be put forth on any particular day in your training schedule, such as a recovery day when you running slower and not as far as usual after a workout. You will not dig yourself into a hole of exhaustion or soreness because you will be running based on effort not pace. This is how you develop the “mind-body connection” described by Coates.
To assure you of rhythmic breathing’s “flawless” success, Coates provides examples at the end of each chapter, detailing how rhythmic breathing has transformed runners’ careers or simply given them one to cherish for years to come. He makes sure to include runners from all ends of the spectrum to emphasize rhythmic breathing’s amazing adaptability from professional runners such as Alberto Salazar to runners like myself.
With author Budd Coates’ simple and logical approach to running, it is hard not to adopt this scientifically proven method into your own training. I can say myself that using rhythmic breathing has played an instrumental role in keeping me healthy while running for Saratoga Springs High School. This book has opened up my eyes to a whole new perspective on running by showing me how to "run from within”. For anyone from experienced runners to newbies who haven’t run a step outside of gym class, “Running on Air” is a must read novel if you want to experience the joys running can bring.
The book centers on this idea of breathing smarter while running and the many benefits and advantages that come with using this “rhythmic breathing”, including injury prevention. Most runners tend to fall into a pattern a breathing with two steps of inhalation and two steps of exhalation, or breathing in even-numbered groups. The problem with this pattern is that the point of exhalation, your core’s weakest moment while running and the most stressful moment of impact with the ground, is always on the same foot strike or side of your body. It is easy to see how over time this can potentially amount to injury. For this reason, Coates recommends that you breathe in odd-numbered groups such as two steps of inhalation and one step of exhalation, or three steps of inhalation and two steps of exhalation. With this breathing pattern, the cumulative stress of running is shared by both sides of your body, preventing many stress-related injuries.
Other benefits I discovered in reading “Running on Air” include simple monitoring of your effort level while running without the aid of a heart rate monitor, and in turn better quality training and race performances. If you use rhythmic breathing, you can gauge your effort level based on how many steps you are inhaling and how many you are exhaling. This is generally either 3:2 (easy effort, conversation pace) or 2:1(harder effort). Tied with your approximate exertion within these two patterns, you have the ability to monitor your overall effort so that you don’t overstep the work meant to be put forth on any particular day in your training schedule, such as a recovery day when you running slower and not as far as usual after a workout. You will not dig yourself into a hole of exhaustion or soreness because you will be running based on effort not pace. This is how you develop the “mind-body connection” described by Coates.
To assure you of rhythmic breathing’s “flawless” success, Coates provides examples at the end of each chapter, detailing how rhythmic breathing has transformed runners’ careers or simply given them one to cherish for years to come. He makes sure to include runners from all ends of the spectrum to emphasize rhythmic breathing’s amazing adaptability from professional runners such as Alberto Salazar to runners like myself.
With author Budd Coates’ simple and logical approach to running, it is hard not to adopt this scientifically proven method into your own training. I can say myself that using rhythmic breathing has played an instrumental role in keeping me healthy while running for Saratoga Springs High School. This book has opened up my eyes to a whole new perspective on running by showing me how to "run from within”. For anyone from experienced runners to newbies who haven’t run a step outside of gym class, “Running on Air” is a must read novel if you want to experience the joys running can bring.
November 19, 2015
There is a theory that pairing your breathing inhalations and exhalations with your foot strike can decrease injuries.
The greatest moment of stress of running occurs when the foot strikes the ground. At the beginning of exhalation the muscles of respiration are relaxed and the core is at its weakest. Coates wants runners to avoid exhaling at the moment of foot strike. Coates recommends breathing patterns like 3:2 or 2:1.
I was not convinced by these arguments and not willing to lay down on a yoga mat for hours contemplating how much I breathe, how fast I breathe, or which muscles I use to breathe. When I'm running I mostly happy to not be out of breathe and to know oxygen is making its way to my muscles.
1 star. I think "Running on Air" is a lot of hot air.
The greatest moment of stress of running occurs when the foot strikes the ground. At the beginning of exhalation the muscles of respiration are relaxed and the core is at its weakest. Coates wants runners to avoid exhaling at the moment of foot strike. Coates recommends breathing patterns like 3:2 or 2:1.
I was not convinced by these arguments and not willing to lay down on a yoga mat for hours contemplating how much I breathe, how fast I breathe, or which muscles I use to breathe. When I'm running I mostly happy to not be out of breathe and to know oxygen is making its way to my muscles.
1 star. I think "Running on Air" is a lot of hot air.
August 26, 2015
This was recommended in an article I read online about running. So I almost didn't even ever see it. I got it and it may have changed my life. I can't give the book itself 5 stars because a lot of the book is just running/ training plans. But the part about breathing? And running? Amazing. I've been using this technique and although, it's been tricky to master it, I feel it is becoming easier. And the results on my body, pain and speed are pretty incredible. Total believer in this program!!
July 3, 2017
I felt like the author had to add fluff and generic training plans to get enough material for an actual book. The actual breathing technique is only one chapter, but you don't get it till four chapters in. This would make a nice short little novella, or good article but did not need to be an entire book.
The idea behind the rhythmic breathing is logical. Ironically there is not much explanation on how to teach yourself to do it, or trouble shooting other than keep practicing, or picking up our pace. I read this book believing it would give me tips on how to run with my asthma, but asthma was only addressed in one story about someone using rhythmic breathing to help them control it (no explanation on how) and that it can help regulate breathing to prevent exercise induced asthma attacks. That't it.
You can summarize the book thus: Breath in for three counts (or strides) and breath out for two. exhale on alternating feet. Breath from your belly. If you hit a hard spot (a hill) switch to 2:1 breathing. Then many training plans, information on stretching and cross training. All with short (1 page or less) stories about people this training has helped. The end.
The idea behind the rhythmic breathing is logical. Ironically there is not much explanation on how to teach yourself to do it, or trouble shooting other than keep practicing, or picking up our pace. I read this book believing it would give me tips on how to run with my asthma, but asthma was only addressed in one story about someone using rhythmic breathing to help them control it (no explanation on how) and that it can help regulate breathing to prevent exercise induced asthma attacks. That't it.
You can summarize the book thus: Breath in for three counts (or strides) and breath out for two. exhale on alternating feet. Breath from your belly. If you hit a hard spot (a hill) switch to 2:1 breathing. Then many training plans, information on stretching and cross training. All with short (1 page or less) stories about people this training has helped. The end.
This entire review has been hidden because of spoilers.
August 18, 2023
I've been running for about a year and it's fitting to read a book about running!:) -- I in general like the book, the idea introduced in the book (rhythmic breathing -- timing your breath into a cycle of odd number of steps, such as inhale 3: exhale 2 or 2:1 so as to distribute the striking stress more evenly on both sides of body to reduce injury; forget about speed or distance goals; focusing on breathing will help you adjust to the appropriate effort level), and I'll certainly try them out, but I do agree with some comments that you really don't need a whole book about this idea. A lot of listing training programs is not really necessary -- it makes the book self-contented I guess, but one can easily find such training programs everywhere and you need to fine-tune it for yourself anyway.
So yes, search and try the idea of rhythmic breathing for your running if you're interested, but you can safely skip this book I think.
So yes, search and try the idea of rhythmic breathing for your running if you're interested, but you can safely skip this book I think.
January 24, 2022
If you’re just looking for breathing techniques I’d say that the kindle preview is enough for this book. Budd gets straight to the point with this book and I really appreciated it. However, as a beginner in long distance running, I was really encouraged by the different techniques and training plans the author had to offer and their benefits. Furthermore, the biographies of athletes with differing abilities and life responsibilities really help bring the technique into context and how drastically it can change performance.
I’ve been running using the technique since starting this book and have already seem tremendous improvements to my stamina. I’d really recommend to any who is looking to improve their running technique!
I’ve been running using the technique since starting this book and have already seem tremendous improvements to my stamina. I’d really recommend to any who is looking to improve their running technique!
June 16, 2018
All vertebrates with normal posture extend the spine to go into motion. This extension draws up the ligaments and fascia that attach the aponeurosis of the diaphragm to the upper spine such that it will not descend on inhalation, but will do what it has evolved to do, which is to lift the ribs to expand the thoracic cavity. Of course, someone can run with fixity in the neck and spine and breathe by softening the belly and allowing the diaphragm to displace the organs of digestion, but it's certainly not something to encourage!!
http://www.alexandertechnique-running...
http://www.alexandertechnique-running...
October 15, 2018
My lovely parkrun friend, Peta, leant me this book after I talked about the breathing issues that frustrate me when I run. The key message in the book is around the power of rhythmic breathing and our ability to control our injury risk through a longer inhale and shorter exhale. So I’ve done all the couch and lounge room tests recommended in the book and today I put it to the test pounding the pavement. Let’s just say I’m not sure I get it. This book was interesting and I think I just need to keep trying.
January 22, 2021
My Covid pastime has been increasing my workouts and adding in running. After getting a hip knot in 2014, I stopped running. I found a great activation chiropractor who identified the culprit and eventually resolved the knot. But I have been hesitant to begin running again and it isn't my favorite cardio activity. So this time, I started slowly. In revisiting this book, I realized that's a good thing. Trying to learn to breathe differently and time the breath to my stride is tough. But I am hopeful this will lead to a healthy habit that I can continue.
March 25, 2023
Some of the reviews of this book are harsh. I quite liked it. I’ve been saying all along, as I run, “I just can’t breathe!” The advice in this book seems to be exactly what I need to improve my enjoyment of running. I’ve been going to fast and too far, and not listening to what my body has been trying to tell me. I’m grateful for the training plans, the explanations, and the personal touches in this book. I can’t wait to learn how to breathe rhythmically, and watch my running career become a much happier one. Thanks, Budd!
March 14, 2020
To be fair, there is, in fact, a two page article by the author that describes the fundamentals of the techniques: https://www.runnersworld.com/training...
So you can try that out, and if it resonates with you, I highly recommend the book for more background information as well as training methods that are based on using your breath to monitor effort level. I used one of the training plans to run a 5k PR.
So you can try that out, and if it resonates with you, I highly recommend the book for more background information as well as training methods that are based on using your breath to monitor effort level. I used one of the training plans to run a 5k PR.
May 10, 2017
The book has essentially one main idea: the asymmetric breathing pattern 3-2 or 2-1 which allowed me to stop getting out of breath and run longer.
It has also some training plans for 5K, 10K etc. but I found the phone apps more convenient.
Also, it has some exercises that help you strengthen the running and balancing muscles but I haven't' done them.
It has also some training plans for 5K, 10K etc. but I found the phone apps more convenient.
Also, it has some exercises that help you strengthen the running and balancing muscles but I haven't' done them.
August 15, 2018
Takes a long time to get there, and then has info for beginners through veteran marathoners, but overall helpful if you can sift through things you don’t really need.....I’m looking forward to trying the technique and if it works I’ll be back to update my review.
December 27, 2018
Need to Reread Parts
I thought I followed the breathing method, but later in the book I got lost in the numbers. My takeaway is to exhale on alternating steps. I’d like to have someone teach me the more advanced breathing technique in person—the idea makes a lot of sense.
I thought I followed the breathing method, but later in the book I got lost in the numbers. My takeaway is to exhale on alternating steps. I’d like to have someone teach me the more advanced breathing technique in person—the idea makes a lot of sense.
July 3, 2022
I started to use the Rhythmic Breathing, and it is making a huge difference in my running. I have always had trouble with losing my breath. The Rhythmic Breathing makes it so much more manageable. One thing that I didn't agree with though, was his running plans. I will continue to use others.
January 15, 2017
Gave a lot of good information on breathing with running. Even if you don't employ the methods it helps you better understand the mechanics
September 1, 2018
The book is ok, his theory also. The thing is, this book could have only a chapter...
November 15, 2020
I agree with other reviews, the actual part that discusses breathing could have been an article, it didn't need to be a whole book.
April 21, 2021
Recently, interested in running so that read some books. Great book which you can learn how to breath during running, it gives you an example running program.
June 1, 2022
A good book for beginners. Will try the breathing patterns before commenting on the applicability
June 26, 2017
You live inside your fantastic body, Coates will remind you. But when you decide to go for a run, a bunch of external sensors are supporting your running. What about running from within? Much simpler. Just using your breathing pattern to compute effort. Remember, Coates would remark, you can live without food for weeks, without water for days but without air for just few minutes. Paying attention to breathing will connect you back to your body. You may even avoid injuries because of privileged awareness of your own running machine.
October 24, 2019
Another essential book to enhance your running performance and training. Coates promotes diaphragmatic breathing in a particular pattern that evenly distributes the impact stress from running. Since your body undergoes the most stress at the start of each exhalation, the typical breathing pattern of, for instance, two strides during an inhale and two strides during an exhale (2:2) means that you're constantly suffering the greatest impact stress on one side of your body. Coates promotes a 5-count (3:2) and 3-count (2:1) system instead (and a 2:1:1:1 pattern for all-out sprints), and his rhythmic breathing effort (RBE) scale teaches you how to correlate a particular breathing pattern with a particular exercise intensity.
Very helpfully, the RBE scale can be translated into the traditional five zones of progressive effort based on heart rates (heart rate zones are typically less useful for beginner and elite athletes anyway). Coates recommends ditching the heart rate monitor and even the pacing and distance monitor in favor of workouts measured by time and RBE effort. This essentially means monitoring and gauging progress and improvement through mindfulness techniques rather than arbitrary performance measures that don't take into account weather, trail conditions, life situations and other circumstances that may affect output. Revolutionary.
Finally, Coates improves on the training cycle model recommended by Meb for Mortals. Instead of a 9-day training cycle with two days of lite recovery and/or foundation work following "quality" workouts, Coates stretches this into a 14-day cycle to accommodate people with traditional work weeks (i.e. structured commitments that make long runs easier to accomplish on weekends). His tiered multi-week workout programs for differing levels of ability, his strength and stretching routines, and specific advice for RBE pacing on race day (5K through the marathon) are invaluable.
Very helpfully, the RBE scale can be translated into the traditional five zones of progressive effort based on heart rates (heart rate zones are typically less useful for beginner and elite athletes anyway). Coates recommends ditching the heart rate monitor and even the pacing and distance monitor in favor of workouts measured by time and RBE effort. This essentially means monitoring and gauging progress and improvement through mindfulness techniques rather than arbitrary performance measures that don't take into account weather, trail conditions, life situations and other circumstances that may affect output. Revolutionary.
Finally, Coates improves on the training cycle model recommended by Meb for Mortals. Instead of a 9-day training cycle with two days of lite recovery and/or foundation work following "quality" workouts, Coates stretches this into a 14-day cycle to accommodate people with traditional work weeks (i.e. structured commitments that make long runs easier to accomplish on weekends). His tiered multi-week workout programs for differing levels of ability, his strength and stretching routines, and specific advice for RBE pacing on race day (5K through the marathon) are invaluable.
March 15, 2014
If you have one good idea and you share it with the world, you've paid some of the dues you owe for your time in this world.
Here's a coach that has one good idea, and it's simple, effective and not at all intuitive.
When you're running, with each step breathe in three times, out two.
I suppose if you want people to take the idea seriously you have to write a book about it, back it up with some scientific-sounding language, give it an historical context, elaborate on the benefits.
Credit to Budd Coates for paying attention to his own experience as a runner, thinking it through, sharing his learning with the world. Maybe he'll get a few bucks from selling a book about it.
But as a reader, keep your expectations modest about what you might gain from reading the book.
Give the idea an honest effort for a week or so of running, long enough for it to be built into your muscle memory, and write your own book. Be prepared to learn, to enjoy your running in new ways, pick up your pace with no increase in effort, expose yourself to less risk of injury.
Not bad for a single idea.
Here's a coach that has one good idea, and it's simple, effective and not at all intuitive.
When you're running, with each step breathe in three times, out two.
I suppose if you want people to take the idea seriously you have to write a book about it, back it up with some scientific-sounding language, give it an historical context, elaborate on the benefits.
Credit to Budd Coates for paying attention to his own experience as a runner, thinking it through, sharing his learning with the world. Maybe he'll get a few bucks from selling a book about it.
But as a reader, keep your expectations modest about what you might gain from reading the book.
Give the idea an honest effort for a week or so of running, long enough for it to be built into your muscle memory, and write your own book. Be prepared to learn, to enjoy your running in new ways, pick up your pace with no increase in effort, expose yourself to less risk of injury.
Not bad for a single idea.
July 4, 2013
I've always been aware of my breathing when changing levels of exertion, but I've never tried to use breathing to determine pace. This book suggests that managing my breathing may also help reduce recurring injury. I tore the heck out of my left ankle in high school, but have had little problems with it during all my adult running. Oddly enough, my right ankle creates all the problems. This book suggests that the body is weakest when exhaling and that landing consistently on the same foot during the exhale can increase the risk of injury in that foot. The advise is rhythmic breathing patterns of either 3 step inhale/2 step exhale, 2 step inhale/1 step exhale for more intense running, and 2 step inhale/1 step exhale/1 step inhale/1 step exhale (repeat) for max effort. I plan to start working on these breathing patterns, but I've also noticed I currently employ a long steady exhale that lasts longer than my normal inhale so I need to figure out how to totally revamp my breathing patterns.
May 26, 2015
Amerikaanse zelfhulpboeken, ik denk niet dat ik er ooit zal aan wennen. Duuzenden herhalingen op eenzelfde thema/premisse, overdreven enthousiasme en getuigenissen die samengevat kunnen worden in max 20 pagina's, typisch. Maar goed, ik heb er toch hier en daar wat van opgestoken, te weten:
- drie keer inademen - twee keer uitademen kan blessures voorkomen - makes sense; bij uitademing is je core minst stabiel; in die zin is het beter om de voet waarop je bij uitademing landt te wisselen;
- plan je training ifv tijd, niet ifv afstand. tijd is immers veel tastbaarder voor je lichaam dan de afstand die je loopt.
Tja, allemaal nogal voor de hand liggend, en het boek mocht wat mij betreft een paar tientallen, zoniet honderd pagina's minder tellen. Voorts loop ik nog niet on air, behalve als ik meewind heb.
- drie keer inademen - twee keer uitademen kan blessures voorkomen - makes sense; bij uitademing is je core minst stabiel; in die zin is het beter om de voet waarop je bij uitademing landt te wisselen;
- plan je training ifv tijd, niet ifv afstand. tijd is immers veel tastbaarder voor je lichaam dan de afstand die je loopt.
Tja, allemaal nogal voor de hand liggend, en het boek mocht wat mij betreft een paar tientallen, zoniet honderd pagina's minder tellen. Voorts loop ik nog niet on air, behalve als ik meewind heb.
October 22, 2014
All in all, this is a great book for runners of all levels. Although the concept is quite simple, and the breathing pattern for running which the entire book is based on, is explained in the first few sections, it abounds with quality running advice. The author, knowing his stuff, makes for a great source of running wisdom to guide beginners and help pros refine their sport. Although you could reap the majority of the benefits reading only about the breathing (the other chapters are not really necessary) it makes for an enjoyable read anyways. Filled with golden nuggets of knowledge and inspirational tales of success, these pages will leave you wanting to strap on some runners and head out into the world!
October 31, 2014
This was very interesting. I was first intrigued by this breathing technique from a Runner's World article. The book elaborates far more, of course, and is well worth the read AND the implementation of what Budd Coates discusses. I notice a distinct difference in my runs when using his breathing techniques, much more in the "zone" and with a sense of longevity possible for every run as well as speed when desired. I look forward to when my breathing naturally slips into that pattern and I don't have to be so cognizant of it. (I know one can change one's breathing as I used to be a "chest" breather in my day-to-day and now I naturally breathe from my belly.) There is something in this book for every level of runner, no matter what your goals are.
July 11, 2015
The book obviously has fluff since the technique for breathing better can be explained in a short magazine article, but the reasoning and practicality of it are attractive. I've tried the breathing technique and have yet to reach that point where it feels normal. Things look promising though. So I give this book 3 stars for explaining the science behind the breathing technique. He could of left out the training plans, and other various exercises and just stuck to the breathing technique in my humble opinion though.
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