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Breathing on the Run

August 12, 2020

breathing

Breathing on the Run
Originally written by Dena Evans
Updated by Hiruni Wijayaratne

This is a popular question from our athletes - "How do I breathe while running?

Breathing is important because we feel awful when it is ragged and shallow. Conversly, we feel better when we are running easily enough that we hardly notice it at all.

The faster you run, the quicker you will reach a point where you will have to concentrate on breathing to continue at that pace.  That is because the additional strain of the pace over time has caused your muscles to demand more oxygen on a quicker schedule. 

So how do you breathe better?

1) Relax 

Breathing is an art. Stay as relaxed as possible in your upper body. Drop your shoulder, extend your torso and neck, and drop your mouth.

During hard efforts, your body craves oxygen. So, you will need both your nose and mouth to intake oxygen. 

2) Focus on Form

Running posture often falls apart when we get tired – the shoulders hunch over, arms get tense, neck and jaw almost lock. 

Remind yourself to draw your shoulders away from your ears and straighten up nice and tall.  This allows for your lungs to have the maximum room to pack in more air and may be able to help ease symptoms of a side stitch by stretching out the afflicted area.

3) Breathe deeply

You can practice breathing properly even when not running. Start by sitting in a chair or lie down on a yoga mat. Place you hand over your belly. 

Inhale with your nose and feel your stomach/ diaphragm fill with air. You should feel the hand on your belly button rising. Exhale through the mouth.  A deeper breath is like sticking your water bottle directly under the faucet stream vs panting is like splashing it with droplets of water.  Fill up those lungs so they can do what they do best – get air to your screaming muscles!

4) Find a rhythm

Start by doing this on easy runs/ walks. Count your footsteps. Your breathing pattern may be 2-2 or 3-3, that is, it takes two footfalls (one landing of either foot) to inhale and two footfalls to exhale, etc.  

However, when you are tired and air is at a premium, try to spend a bit more time on each inhale than you do on each exhale, for what might end up as a 3-2 rhythm or a 4-3 rhythm.  The most important thing you can do is to fill your lungs with each inhale. Take your time, try to relax yourself generally by the almost meditative counting of your breathing rhythm, and / or let a favorite song guide your brain through the pattern. All of a sudden, you’ll be at the next mile marker or water station.



Breathing is different for everyone. All of us from novice to experienced runners, need to practice techniques in low stress situations before taking them to the streets in the big race.   Listen to your breathing on easy runs to find out what your natural patterns are.  Try to maintain a tall posture and open your chest when the running is easy before forcing yourself to find that position when the running is tough.  Test out a 3-2 pattern or a 4-3 pattern on your next interval or tough workout and see what feels right.  



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It is amazing how rumors or wives tales can be passed among friends or down through the ages, affecting the behavior of thousands without any basis on solid ground.  Even an experienced runner or walker can be operating off of a faulty or outdated instruction manual now and again.  Although we bring up these topics periodically in the blog, they are always worthwhile to review.

 

 

More mileage is always better

 

False.  Training allows you to prepare for the race task, and extended periods of significant volume could allow you to be prepared for very challenging tasks.  It also could leave you injured and unable to do any challenging tasks.   Your runcoach schedule is calibrated to consider what you have done in the past and will help you safely progress, prioritizing the goal of arriving at race day ready to do your best.  This means planned and regular recovery.  Every week will not necessarily include more mileage than the last.  Consistent training over time is the best way to gradually increase your volume, but in many cases other aspects of your schedule can make an even bigger difference than merely just mileage alone.

 

You must carbo-load before every race

 

False. Race-organized pasta feeds and a sincere effort to prepare as well as possible often lead participants down a road of excessive consumption the night before a race.  There is scant evidence that loading up in this fashion can effect shorter races such as a 5K or 10K, and even in longer efforts, fueling effectively during the race can often have a bigger say in the final analysis.  Consider also how much a body can process in 12 hours.  Consuming 3 or 4 times your typical size dinner must be dealt with, and that process might interrupt your morning more than any lack of energy you were worried about to begin with.

 

You can train at your current fitness and still progress

 

True! Hundreds of thousands of workouts for thousands of plans has reinforced our conviction that a training plan based on paces associated with your current fitness level can allow you to adapt and perform at a progressively higher level.   Training specifically for goal pace sounds like a great idea, but you might not have figured out exactly how far you can progress in the time between the current day and your goal race day.  What if you were actually in better shape than you thought?  What if you didn’t progress as far as you hoped?  Would you still embark upon that pace?  Of course not.  We provide the tools you need to make successful race efforts with confidence, knowing you have done the work to support your plan.  This doesn’t mean that you never have workouts that include paces faster than what might be your goal pace  - your 5K pace will always be faster than your marathon pace, but the data is based on you and your current fitness.

 

Exercise is bad for you as you age

 

False.  A widely cited and encouraging Stanford University study reinforced what avid runners have felt for years - that running actually has a positive effect on most aging athletes.  Senior citizen runners tracked for over 25 years have no increased incidence of osteoarthritis issues in their knees, have lower mortality rates, and generally have delayed onset of mobility and other issues related to aging.    Certainly older runners need to take good care of themselves, adjusting their schedule as needed, but sensible running actually appears to benefit a person as they hit the silver years.

 

Studies have found similar benefits from walking: http://www.health.harvard.edu/press_releases/research-points-to-even-more-health-benefits-of-walking

 

You aren’t a real runner if you don’t run fast

 

False.  One of the great things about our sport is that it provides an unlimited amount of access points, from walkers to Olympic sprinters and everyone in between.  Some of us are triathletes and some of us don’t have time to train for longer distances, sticking with 5Ks.  Some of us enjoy track workouts, and others stick mainly to the trails. As the ranks of adult runners and walkers increases, so has the definition of “athlete” broadened as well.  Any arbitrary cut off for what constitutes a “real” athlete could be just as nonsensical as saying that if we can’t match Usain Bolt or Meb, why try.  Count us among those who are glad the sport is inclusive, and we look forward to supporting you as you achieve your personal bests on the road ahead.



Originally posted September 6, 2014. Written by Dena Evans.
Updated by Ashley Benson

Technology has improved our lives in myriad ways.  GPS devices have allowed us to track our endurance efforts, recording our pace, distance, heart rate, and many more metrics besides.  While providing a wealth of information, our relationship with the technology can become complicated and far more entangled than we could have possibly imagined.   These devices are best as a tool to help us train effectively and analyze where we have gone.  While possible that your GPS device can provide some accountability, take this quiz and see where you are on the spectrum of maintaining a healthy balance and perspective with your wrist-born tech.

 

Do you always round off your runs or walks to an exactly even number (5.00 miles, 3.50 miles exactly, 40 miles precisely for the week, etc), even if you are doing a lap around the parking lot or go up and down your driveway three times?

If your answer is yes, you probably enjoy order over chaos, and completion of your goals.  You might also like to look at tidy numbers on the screen. None of that is bad in and of itself, but it is always good to remember that training has a purpose and shuffling in circles for 27 meters to make a full mile doesn’t really make you any more prepared for the race.  Consider spending a week where you purposely don’t end on an even number in any run.  Encourage yourself that your achievement of the total includes the experience of the effort along the way and that your training need not be 100% perfect 100% of the time to be in a position to achieve your goals on race day!

Do you have a floor or ceiling pace under or over which you never go on training run / walk days?

If your answer is yes, you probably are trying to faithfully complete your training efforts at the paces prescribed by your runcoach pace chart.  However, always make sure that you listen to your body.  If you have a sore / tight muscle, feel tired from the prior day’s workout, are sick, or have another legitimate reason to be in true recovery mode, it is fine to slow dow.  Occasionally what felt like your easy pace turns out to be 30 seconds per mile or more.  Recovery is key to being prepared for the next hard day.  Sometimes, that requires doing a little less and easing off a bit (and being ok with that when you look at your watch).

Now that you have a GPS device on your wrist or in the palm of your hand, do you find yourself checking your pace almost reflexively every 50 meters along your route?

If this sounds like you, you might be just excited to have a cool toy to consult. But, with constant reliance on the watch or app (which is not always 100% accurate due to trees, weather, and other factors), you might also be at risk for missing a chance to understand and gain a feel for what your race pace or other paces might be.  While you might want to keep careful track of your mileage, occasionally pick a route you of which you already know the distance, and run it without your watch, gauging your effort based on what you perceive to be the pace.  You can log the miles accurately as you have measured it previously and using your total time, can figure the pace. However, you have taken an opportunity during the run to stay in touch with your instincts and listen to your body.

Do you avoid certain routes because of spotty satellite reception (and the shorter distances/ slower paces you might be given credit for on your device as a result)?

If your answer is yes to this one, you are human! We all like to see our best selves recorded and the greatest return on our efforts.  However, if the preoccupation with the numbers is causing you to miss out on tree covered paths, excellent trail running, and safe routes on bike paths that travel through tunnels, consider mapping these on the computer and manually entering in the distances, or just noting your estimated differences when uploading your info.

Data is helpful, but we should not become overly reliant on it.  As humans, we can use machines and technology to help us to our goals, but nothing replaces the individual effort and commitment we all need to achieve our goals on the day.  Continue to trust in your ability and instincts. Let your GPS devices and apps be tools, but only one of many, in your arsenal.


 

 


For some of us, inside running is a regular strategy. Work routine, location, time crunch, tough weather, safety precautions, rehabbing an injury, are all reasons to choose to the "Mill".  Wheter you are a regular or a newbie, here are a few thoughts on how to make the most of your time on a treadmill.

Treadmill Tips

hiruni_TMAny first timer on a treadmill can attest that the ride is slightly different than the ground in a variety of ways.  To account for these variances, we generally recommend some slight adjustments.  Without the wind resistance encountered when moving forward outside, the pace might feel a bit easier on a treadmill than on your normal run.  To approximate an equivalent demand, adjust the incline of the treadmill 1%-2%.

The second important consideration when running on a treadmill is attentiveness to your form.  With the ground traveling underneath and often a softer landing than most outdoor running surfaces, the body can easily tilt into various, slightly unfamiliar positions. If possible, run on a machine where you can gauge your posture in a mirror or reflecting window.  Try to keep yourself tall, with your weight over your feet.  The only thing worse than grumbling about running on a treadmill is grumbling about being injured because you were running strangely on a treadmill.  Attention to your form might even help you when you go outside again and have a clear, fresh picture of what your good form looks and feels like.

Because of the weather and the limitations of running indoors, you may have to adjust your workout a bit. 
> Increase the incline between 4 to 8%. The tougher grade can yield the raised heart rate you were looking for with your speed workout.
> Adjust your pace based on machine. If you are on an older treadmill don't try to run full speed. Instead make your interval longer by 1:00.
> If you are doing a tempo on the treadmill, start off 5-7 seconds slower. The belt can make you feel like you're moving your legs faster than normal. This will prevent you from pulling a hammy!


Runcoach Coach and Elite Marathoner, Coach Hiruni reports that treadmill workouts have definitely made an impact for her in the past years.  “One of the reasons I love the treadmill is that it is the best pacer in the industry. I live at altitude in a very hilly area. I can pace myself and stay on the target best when I use a treadmill. It keeps me honest and focued". 
To adjust your prescribed runcoach workout to a treadmill setting by manipulating the grade and pace, try using a treadmill pace conversion chart such as this one from HillRunner.com.  No two treadmills are exactly alike, so keep in mind you may have to make some slight adjustments with your machine.

Bad Weather and No Treadmill?

Occasionally, drastic situations may call for creative solutions.  If you are unable to run outside due to conditions and a treadmill isn’t available, all may not be lost.  If you are in an urban setting with a series of connected indoor walkways between office buildings, or within a long shopping mall, you may be able to just duck your head at curious onlookers and get at least a few easy miles in indoors.  Convention centers and long hotel hallways can even provide a last ditch opportunity on occasion.  Nike headquarters actually has a hallway where their athletes can run long strides and do so on a regular basis.  Tell that to anyone who questions you! 

The key is your safety above all. Make sure to be aware of variables like traffic, light, bacl ice, etc..   None of these options are ideal, but typically conditions which prevent the completion of a workout are temporary and a bridging solution might end up being better than nothing.

Updated by Cally on July 15, 2023

 



Add Deep Breathing Exercises To Your Routine

There are various benefits of deep breathing exercises. These range from reduce stress to improved digestion and a natural pan reliver.

When done correctly, deeo breathes release toxins, promote blood flow and foster healthy body functions and sound sleep.



Here are six tips to help you start charging toward race day.

shoesTake it easy. Most of your runs should be done at a comfortable, conversational pace. These easy runs allows you to get time on your feet to build a solid base of aerobic fitness, without getting hurt. Many runners take their easy runs too fast, risking injury, and sapping the energy they need for quality workouts, like intervals and long runs. As a result, they end up stuck in the medium-hard zone,  and frustrated that they can’t reach their goals.

Make some plans. Look at your schedule, and see how your major workouts like long runs and speed sessions will fit in with all your family, work, and social commitments. If you need to move workouts around, that’s typically okay—as long as you don’t do two hard workouts back to back. If you have any questions, don’t hesitate to ask. Just write to us at coach@runcoach.com.

Get dressed. It’s tempting to wear whatever athletic shoes and apparel you have on hand, but it’s not a good idea. Ill-fitting and worn-out shoes can lead to injury. Clothing not geared for athletics can make any run uncomfortable. Go to a specialty running store and get fitted for a pair of shoes that offer your feet the fit and support they need. Get apparel made of technical materials that wick moisture away from the skin. It will help you stay cool and dry when you feel hot and sweaty, and help minimize uncomfortable chafing. It may seem like a big investment, but it’s money, time, and stress you’ll save by staying out of the doctor’s office.

Eat like an athlete. What you eat and drink will have a huge impact on how you feel while you’re on the road. Eat wholesome, unprocessed foods that will help you unleash your strength and speed. Figure out which pre-run foods will boost your energy without upsetting your stomach. For any run of 70 minutes or longer, you’ll want to refuel while you’re on the road to keep your energy levels steady. Aim for 30 to 60 grams of carbs per hour.  Consume midrun fuel at even intervals—don’t wait until you’re tired or hungry, it will be too hard to regain your energy. There are a variety of sports gels, drinks, chews and bars on the market. Experiment with different flavors, brands and formulas to figure out what sits well with you. And be sure to recover right after tough workouts, especially intervals and long runs. Within 30 minutes of finishing your workout, have a wholesome snack or meal with protein and carbs to restock spent energy stores, and bounce back quickly for your next workout.  As you ramp up your mileage, resist the temptation to eat with abandon. It’s shockingly easy to eat back all the calories you just burned – and then some— end up at the starting line heavier than when you started training. The more wholesome your diet, the better you’ll feel during your runs.

Develop good drinking habits. Dehydration has been proven to drag down pace and make even easy runs feel difficult. Sip calorie-free fluids throughout the day to make sure you’re well hydrated going into each workout. Aim for half your body weight in ounces each day. So if you weigh 160 pounds (or 72.5 Kg), aim for 80 ounces of fluids per day. If you weigh 130 pounds (59 Kg), aim for 65 ounces per day.

Buddy up. Join a friend or a running group—the miles roll by faster when you have others to socialize with—especially during speed sessions and long runs.

Reach out for help. Any time you have questions, don’t hesitate to reach out to us. We’re here to help! Contact us at coach@runcoach.com.



shutterstock_191142425You just ran a huge personal best in the marathon and spent the past week enjoying some well-deserved down time. You decide it’s time to start up again, but realize that post-race excitement is starting to dwindle and it’s much harder to get out the door than you anticipated. “How can this be!?” You ask yourself. “I just had a fantastic race and should be beyond excited to start again, right?” If you find yourself to be in this situation, fear not, you have a case of the easily curable post-marathon blues.

After fully investing in your training program for the past 3 months and being laser focused, it makes sense that it might be tough to get started again. I, personally, have always struggled jumping right back into full training after a marathon because I just spent the last 4 months completely focused on my goal. Oftentimes, we forget that running can be just as mentally taxing as it is physically taxing and we need to be sure to give ourselves time to recover in both ways after a marathon.

Here are a few tips to shake those post marathon blues and get that pep back in your step.

1. Throw pace and distance out the window and enjoy some unstructured training. It is mentally quite freeing to run on your own terms for a few weeks without a care in the world about pace. You will be spending quite a bit of time in the coming months focused on hitting splits, so enjoy some relaxed, care free runs and soak in the nice spring weather. Simply getting outside for a few leisurely miles can do wonders for both the mind and body.

2. Meet up with friends to keep things light and fun. Running with friends is a great way to unwind and relax. When you are chatting away, you start to focus less on how heavy/tired your legs may feel, and more on the conversations you are having. Before you know it, the run is done and you are feeling much lighter and happier than before you started. Never underestimate the power of running with friends.

3. After a few weeks, start to look at future races. I like to switch things up after a marathon and run some shorter races, like 5&10ks. It’s fun to set my sights on a new challenge and mentally change gears. Getting a race on the calendar will give you something to look forward to and help that motivation and excitement return.

So lace up your shoes, enjoy the warm weather, and shake those post marathon blues. Set your sights on a new challenge and enjoy the journey one step at a time. Happy Running!

 



The LinkedIn Wellness Team teaches movement across the 6 Primal Movement Patterns: Squat, Bend, Lunge, Push, Pull, Twist.

Below are basic total body exercises that are able to be used as they are or added on to in order to create high intensity and more complex movements.

For a personalized workout routine, please send a request at go/contactwellness and choose Fitness Assessment from the How Can We Help dropdown.

Videos for each of these exercises are coming soon!

Basic: Squat

  • Complex: Squat and Press
 Basic: Lunge
  • Complex: Backward Lunge with Raise
  • Complex: Forward Lunge with Twist

Basic: Static Lateral Lunge

  • Complex: Dynamic Lateral Lunge with Leg Raise 

Basic: Deadlift

  • Complex: Single Leg Deadlift
  • Complex: Woodchops

Pull Exercises

 

  • Pull Ups
  • Bent Over Row
  • Upright Row
  • Lat Pull Down

 

Push Exercises

  • Overhead Press
  • Push Up
  • Bench Press


Speed Work Makes the Dream Work speed
A little speedwork can help you run smoother and faster



Improving foot speed is one of the best things you can do to improve your times. Regardless of what race your are training for 5K or Marathon, faster foot speed, means faster pace. 

Sure, speedwork can seem like a scary beast you don't want to meet or know. But it doesn't have to be. Runcoach's training system encourages at least 1 speed workout every two weeks. This setup can ease you into faster paces, and help your body adapt to a new stimulus. 

Some of the speed work you'll encouter on Runcoach:

Strides - Short burst of speed. Usually 100 meters ( or 25 seconds) 
Fartleks - Periods of fast running intermixed with periods of slower running
Short intervals - High intensity bursts of speed, with slow "recovery" periods
Mix - A tempo effort, sandwiched by short speed intervals

Speed training can spice up your training and lead to better fitness and performances. Have an open mind, and give it a shot!




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