Welcome back to another week of Tuesday Tips with Running Rachel (Running Edition).
If you are new to my Tuesday Tips Running Edition, welcome!
Check out the links below to see what you missed!
1. Proper Form While Running
We have discussed proper form the past few weeks. When you have proper form… it makes running easier and you are less prone to injury. Also, breathing while running is much easier (when you run with proper form) as your body is in alignment and working together.
This week I will be talking about breathing!
When I was younger, middle school cross country, I remember my coach telling us that we should breathe in our nose and out our mouth. That is good in theory… but it did not work for me. I found that I was gasping for air and was not getting enough air/oxygen in my body for my expenditure.
What works for me is to be a mouth breather… both in AND out! Now on normal situations I dislike mouth breathers (just ask my husband).
However, for this instance, I will allow and accept all mouth breathers.
When I am running, I try to breathe calmly and slowly. Basically, I try to trick my brain into thinking that I am not tired, not running, and am calm and cool.
While running, I breathe deeply and slowly.
I take a deep inhale (while pushing my stomach OUT) …
Take a few steps (usually on the count of “Breathe… two… three.. four”)
Then exhale (on the count of “Out… two… three… four”)
When inhaling, focus on BELLY BREATHS ~ fill not only your lungs with air, but also your stomach (again by pushing/filling your stomach all the way out as you inhale).
Breathing with full belly breaths not only help you fuel your body with much needed oxygen, but it also reduces side stitches – and can ‘cure’ if you experience one while running.
Listen to your body, your breaths, as you run. If you are gasping for air… please, slow down!! Your body is not ready to go at that pace yet. Your body is an excellent source of information when gaging your RPE!
Focusing on your breathing will make your runs fly by, and you will see a significant increase in your lung capacity and endurance!!
Also, once you learn how to effectively breathe while running to get oxygen through your blood stream, you will find it easier to increase your speed and distance!
Again, proper form makes for easier running … Poor form = injury and working harder than you should.
Remember: Clear your mind of can’t. -Samuel Johnson
You Can and you Will! Make healthy living and active lifestyle a CHOICE for you and your family! You will continue to see success and the results you seek.
Have a blessed week!
Maybe it’s the years and years of voice lessons, but breathing while running hasn’t been a problem for me. Unless I try to talk. Then I get all messed up and start THINKING about breathing, which leaves me gasping.
Great tips – thanks, Rachel!
Thank you! Breathing while running isn’t an issue with me either. What really throws me is when I run in a pack (or race) and hearing their cadence and breathing… that is what throws me off. 😛
Hi Rachel, thanks for the tips, i’m going to try it. I’m starting training for cross-country this summer for my high school team, and breathing is my main prob. i have mild asthma, and I always take my inhaler be4 I start my runs.
Yay! I am glad these tips helped! Remember to start small/slow and gradually build from there! 🙂