The relationship between stride and air volume

During running, the demand for air increases as cadence rises. Many runners tend to open their mouths uncontrollably, drying out the upper airways and triggering a rapid, inefficient panting pattern. Coach Marcos Delgado proposes regulating air intake through mechanical resistance that forces each inhalation to be metered.

Structure of the 3:3 pattern

For moderate-pace runs, rhythmic synchronization sets three footstrikes during nasal inhalation and three footstrikes for exhalation through the silicone mouthpiece. This tempo keeps the diaphragm active and prevents overworking the accessory neck muscles.

• Controlled inhalation: three running steps while keeping the jaw relaxed.
• Sustained exhalation: three steps, releasing air with slight backpressure.
• Torso posture: shoulder alignment without scapular locking.

Maintaining pace without overexertion

If incline or speed forces you to break the three-step cycle, transition to a two-step pattern. The key to this training is not holding your breath to the point of fatigue, but avoiding shallow breaths that build tension in the upper chest.