Coates - Runners world running on air: the revolutionary way to run better by breathing smarter

PRAISE FOR

RUNNING ON AIR

Over the years, Ive experimented off and on with my own breathing patterns while running so I was very interested to read how Budd Coates might quantify his years of experience in print. I very much like how he has connected perceived effort with how ones breathing patterns can be consciously altered to enhance relaxation as ones pace and effort increase. He then relates this simple concept to runners at all levels by offering some very good training programs that blend his theory into a series of graded training programs that have a sound basis in exercise physiology. My advice: Give it a try for 2 months and see what happens.

FRANK SHORTER, 1972 Olympic marathon gold medalist

Women new to running will gain confidence from the simplicity and truth of Budd Coatess rhythmic breathing effort, and experienced women runners will learn how to improve, without giving more time from busy lives.

KATHRINE SWITZER, womens running pioneer and author of Marathon Woman

In the 25 years that I have known and worked with Budd Coates, he has helped thousands of Rodale/Runners World runners to reach their goals. Running on Air offers some provocative, new approaches, but all are based on a strong foundation of sound principles.

AMBY BURFOOT, 1968 Boston Marathon winner and editor-at-large of Runners World

I have been researching the relationship between breathing and exercise performance for over 25 years. During that time, Ive witnessed a sea of change in attitudes toward the role of breathing in performance. When I started writing my own book on breathing training for sport in 2010, I searched for books like Budd Coatess Running on Airbooks that put breathing at the center of the coaching and training processno such books existed. Im delighted to see that this void has now been filled. The genius of setting training intensity using breathing effort is that this single perception integrates so many of the factors that influence ones ability to sustain a given intensity of exercise. This is the only way one can truly optimize the training stimulus, and something that a number on a heart rate monitor or GPS cannot possibly achieve.

ALISON K. MCCONNELL, PhD, FACSM, FBASES, professor of applied physiology, Brunel University, London, UK, and author of Breathe Strong, Perform Better

Budd Coates, one of Americas foremost coaches, finally has written the book that runners of all levels have been waiting for. In simple, understandable language, Coates tells both mid-pack and elite runners how to improve their times while staying injury-free. Who could ask for more?

GEORGE HIRSCH, chairman of the NYRR Board and former publisher of Runners World

Budd Coates, with expert science and the wisdom of a great coach, frees us to run naturally again, uncluttered by systems and gadgets, fueled by the air and powered by the earth.

ROGER ROBINSON, senior writer, Running Times

I first met Budd Coates 40 years ago when he was a skinny teen and the #3 runner on his high schools cross country team. At the time, I was the athletic director at the local YMCA, where I was just starting a radical new program: an exercise class, with running at the heart, for the average adult. Budd had talent as a runner, for sure, but he was not a natural-born superstar. However, he became a star, in fact, as a leading contender for the Olympic marathon team. He also became a star at Rodale Press, where he transforms the lives of employeesfrom the young to the old, the slow to the fast, and the walker to the runner. Running on Air now makes Budds unique approach to training available to the world. Does Coach Bob run on air? Well, if anyone can teach an old dog new tricks, it is Buddstay tuned. One thing is for sure, much like our mutual mentor and good friend the late Coach Bill Coughlin, Budd will give to our sport until his last breath.

BOB GLOVER, author of the bestselling The Runners Handbook and The Competitive Runners Handbook

Running on Air by Budd Coates represents an innovative way for athletes, especially distance runners, to train and race. Rhythmic breathing requires some conscious effort at first but once learned, it becomes second nature. I especially like how Budd takes pertinent research literature and applies it to his rhythmic breathing effort scale. I highly recommend that coaches and athletes learn this breathing technique to enhance performance and potentially reduce injuries.

TIMOTHY J. QUINN, PHD, exercise science option coordinator and coordinator for graduate studies in the department of kinesiology at the University of New Hampshire

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2013 by Rodale Inc.

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Photographs by Thomas MacDonald/Rodale Images
Illustrations Primal Pictures
Book design by Christopher Rhoads

Library of Congress Cataloging-in-Publication Data is on file with the publisher.

ISBN 9781609619190 paperback

eISBN 9781609619206

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For my father, the late Morris Coates; my stepfather, the late George Hamner; and my very good friend Yoiche Furukawa.

Though you never met, your life experiences connect you. As teenagers, your first international experience was World War II, where you were forced to take the lives of others to save your own and the lives of those around you.

Some 40 years later, my first international experience was running the Fukuoka Marathon. My fight was with the marathon, and while I didnt fare too well, I did become friends with my Japanese competitors and with Yoiche. We exchanged gifts and shared the wonderful sport of running. Yo, I still remember driving your one-day-old Lincoln Continental around the streets of Ohme.

Dad, George, Yo, you never had the opportunity to share friendship, but because of running, you did share me. This book is a work of my lifea life of running that you made possible.