Category: Running

RUNNING FOR BEGINNERS: BEST BREATHING TECHNIQUES FOR RUNNING

Many beginner runners quickly find themselves out of breath while jogging. This usually means that their pace is too fast. But it can also be due to inefficient breathing. In today’s post, we show you the best breathing while running and thus improve your performance.

Ein Mann läuft allein auf der Straße

DEEP BELLY BREATHING VS SHALLOW CHEST BREATHING

While running you should use deep belly breathing (or diaphragmatic breathing) as it’s better for efficient and maximal oxygen uptake (VO2 max) than shallow chest breathing. The air you breathe in only remains in the lungs a short time, thus preventing a complete exchange of air. This then reduces the amount of oxygen you take in. Poor breathing technique is often the reason why people get the dreaded side stitch while running.

Deep belly breathing, on the other hand, is much more efficient when running because it uses the entire capacity of the lungs. The air you breathe in also travels down to the lower portion of your lungs and stays there longer. This increases your oxygen uptake.

HOW YOU CAN PRACTICE DEEP BELLY BREATHING

1. Lie down on the floor or on your sofa and place your hands or a light book on your stomach.

2. Breathe in and out deeply and consciously. You should be able to clearly see the book rise when you breathe in and fall as you breathe out.

3. Focus on trying to exhale all the air out of your lungs. With a little practice, belly breathing will become automatic and feel completely natural.

NOSE BREATHING VS MOUTH BREATHING

In general, the goal should be to take in oxygen and expel carbon dioxide as efficiently as possible. Naturally, you can’t take in as much air through your nose as you can through your mouth. Thus, it makes sense to mainly breathe through your mouth when running. While it is true that the air is filtered and warmed when you breathe through your nose, it is not a good idea to deprive your body of a way of achieving maximum oxygen uptake when your body is under stress. As the intensity of your running increases, you will soon see that you cannot get enough oxygen by simply breathing through your nose.

PROPER BREATHING RHYTHM WHILE RUNNING

  • Easy runs at low intensity: 3:3 (three steps while breathing in and three steps while breathing out)
  • Medium-intensity tuns: 2:2
  • Maximum and high-intensity runs: 1:1 (i.e. the final burst at the end of a race)

These rates should only be used as a rule of thumb, and they do not apply to every runner. The best way is to try out a few different breathing rhythms and find the one that feels most comfortable to you.

Some studies even reject the notion of setting recommendations on breathing rates. Regardless of your breathing rate and running intensity, the most important thing is to focus on deep, conscious belly breathing so you can increase the length of time you breathe in and breathe out.

BOTTOM LINE:

Avoid shallow chest breathing while running and focus on deep belly breathing. Breathe through both your nose and mouth, but primarily through the latter. Try out several different breathing rhythms and choose the one that feels most comfortable to you. Often your best breathing technique for running will develop by itself over time.

Source: @Runtastic

 

How to Run: Proper Running Form

When people think about how to run, they tend to focus on the feet. However, proper running form starts with the head and works its way down to the feet. If your head and upper body are aligned properly, your lower body and your stride are more likely to be correct. One of the important things to understand about running, is that you want to run in an energy efficient way. You want to run as efficiently as possible, in order to avoid tiring easily and to run as far and long as you can – injury free.

Below is a little more info on how to run tall. Don’t feel overwhelmed. These pointers are not there to help you run, they’re just there to help you run better.

How to run - running form

HEAD

Good head alignment is key to good running form. Look ahead towards the horizon, neither up nor down. This will straighten your neck and back, bringing them into alignment. Your jaw and neck should be relaxed and your chin should not jut out.

SHOULDERS

Keep your shoulders square, low, loose and relaxed. While you’re running your shoulders should remain square and level. They shouldn’t be swaying from side to side. No slouching. Don’t allow your shoulders to move upwards and become high and tight. If you feel your shoulders getting tense, shake them out and release the tension.

TORSO

With your head and shoulders aligned correctly, your torso should be in the right position. Your torso should be almost straight, such that you’re running in an upright position, but leaning ever so slightly forward creating a completely balanced posture. Don’t lean back and do not hunch over. Leaning too far forward produces a stumbling, high-impact stride, placing excessive stress on the knees and back. Leaning backward will cause you to take overly long strides and land heavily on your heels, stressing the knees, hips and back. Running upright, with your shoulders back, opens up your chest for maximum lung capacity allowing you to breathe more easily. Don’t twist your torso from side to side.

ARMS

  • Your arm movement matters, as it helps propel you forward during running. Your arm movement also helps to minimize rotation of the torso. Keep your elbows bent at an approximately 90 degree angle.
  • Your arms should be relaxed and move in concert with your leg stride.
  • Swing your arms up and down. During the upward swing bring your hands in and up towards your sternum. During the downward swing bring your hands out and down towards your waistband. Keep your movement moderate, don’t swing your arms too high or too low, ie keep your arms between waist and chest level.
  • While your arms should swing in and out a little, they should not swing across your body. Most of your arms movement should be forwards and backwards.

HANDS

Keep your hands and wrist relaxed, with your hands in an unclenched fist. Your fingers should lightly touch your hands.

HIPS

Positioning your hips is not so easy to get your head round. But really all it is, is that your hips should point straight ahead. Your hips should be positioned correctly if your head, shoulders and torso are properly aligned. If your torso is leaning too far forward or leaning backward, it will also tilt your pelvis and push your body out of alignment.

KNEES/LEGS

In endurance running the knees are not lifted high, but kept fairly low to create an energy efficient stride. Lifting the knee high, as in sprinting, requires a lot of energy and is mostly done to create power and speed. Also, keep knees slightly bent to absorb the impact when you hit the ground. Don’t make too long a stride, but aim for your feet to land underneath your body. If your lower leg extends in front of your body, you’re making to long a stride. Running tall with a low knee lift will help stop overstriding.

FEET

Your foot should hit the ground lightly. Land on the midfoot area and quickly roll your foot forward onto the ball of the foot/ toes and spring off the ground. You should not be thumping each time you make impact. Running should not be hard and noisy, but be soft, springy and quiet!
Source from: http://www.superskinnyme.com/how-to-run.html

Running Belt – Makes your way comfortable

Whilst the big event itself will undoubtedly be one of toughest things you’ll ever do, the long marathon training runs are much worse. You have to plan out a route, hold your own water and carry all your snacks.🧡🧡

Will it rain? Do you need gloves? Should you take a jacket? With no one to cheer you on, no markers to follow or people passing out water, these runs require more strength of mind and determination than the race itself 👆

Whilst on the day there’ll be more people handing

http://www.brookstone.com/pd/flip-belt-running-belt/903226p.html

Beautiful woman at the gym exercising with her trainer

5 Ways To Make Running More Fun

Running is not always fun. 

This statement is coming from someone who will shout from the rooftops how much she loves running. I may think running is awesome and you probably do too, but just about every runner out there will admit that it’s not always fun or enjoyable.

Here are five ways to make a run just a little more fun or at the very least a little less boring.

  1. Belt it out like Adele has just asked you to come on stage and sing with her. The shower shouldn’t be the only place where you feel free enough to let go. On your next run, turn up your music and sing along OUT LOUD. Laughs are guaranteed and we all could use a good laugh from time to time.
  2. Grab a friend, download a new app called Geekin Radio and belt out duets with your BRF (Best Running Friend). Taylor Swift and her squad don’t have anything on you and your girl. What if you don’t have a friend who will run with you? Geekin Radio is an app that lets users anywhere in the world listen to the same playlist. Invite a virtual friend you met on social media to run with you at the same time. This will give you the accountability factor but can be easier than finding someone who is the same pace and available to meet in real life.
  3. Step on a crack, break your mothers back. Are you the type of runner who is always looking down on your runs? Revive the childhood game of making sure you don’t step on any cracks during your run. Giving your mind something else to focus on keeps it from thinking about the uncomfortable parts of the run.
  4. Dust off your air drums. If you are running to a kick butt playlist, its likely that there is at least one song that really gets you going. The song that makes you feel like you are floating on air and could run farther than you ever have before. Harness that energy by playing the easiest instrument around—the air drum. It’s guaranteed to make you smile. Experts say that smiling during a run can release tension and make the run feel easier.
  5. I don’t often leave my watch at home when I run. I find the beep my watch makes every mile to be motivating. If you are not running double digits, you don’t hear that motivating beep as often as those training for a marathon. Change the intervals on your GPS to beep every half mile or every 5 minutes. When the run gets tough, ask yourself if you can make it to the next beep. Once it arrives, ask yourself if you have 5 more minutes in you. Don’t look at the run as a whole. Just focus on completing the shorter segments. With each beep of the watch, ask yourself if you have more to give.

Credit: women’s running

#running #running belt #funfitness

4 Ways Running is Best for Weight Loss

Any exercise is good exercise, but when it comes to losing weight, it’s hard to beat running. After all, running is one of the most efficient ways to burn calories. If you’re already a runner, keep on keepin’ on. If you’re not a runner yet but interested in how to lose weight, here are four reasons running can be the best exercise for weight loss.

1. Running works even when you’re at rest.

High-intensity exercise like running stimulates more “afterburn” than low-intensity exercise. That is, even when comparing running with walking the same distance, studies find that running will lead to greater weight loss, most likely because your resting energy expenditure stays elevated after you run. In a long-term comparison study of runners and walkers, calories burned through running led to 90% more weight loss than calories burned through walking.

 

2. Running is time-efficient.

Even if the myth that running a mile and walking a mile burn the same number of calories were true, running is a considerably faster way to burn those calories. Most people can run two or three times as far as they can walk in a given amount of time. At the other end of the spectrum, super-intense but short workouts, such as the “Scientific 7-minute Workout” from the Human Performance Institute, may burn more calories per minute per running, but because they’re so short, your total caloric burn isn’t as great as if you ran.

 

3. Running is convenient.

Though many of us have accumulated a vast arsenal of GPS gadgets and tech tees over the years, little is actually required to go running. You can do it alone. You can do it almost anywhere. You don’t need any equipment beyond a pair of running shoes. For this reason alone, running is the best workout for weight loss because it’s cheap, it’s accessible, and there are fewer barriers to maintaining a routine, even while traveling.

4. Two words: Runner’s high.

 The first rule of exercising for weight loss is that if you don’t enjoy it, you won’t stick with it. Fortunately, studies support what many runners have experienced on an anecdotal level—running can actually get you high. Scientists have found links between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for the occasional flood of euphoria that rushes over you during a hard run. That floaty, happy sensation you had after your last race – makes you want to go for another run, right?