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6 Tips On Breathing While Running

6 Tips On Breathing While Running

I’ve been an avid runner for about two years now. It was the best change I’ve ever made to my life. Now I’m always looking for ways to improve my performance.

Imagine the surprise when I found out that you can boost your stamina just by optimizing how you breathe while running! At first, you might think this is an obvious revelation to come to, but to be honest, the last thing you’re thinking about while running is, “Am I breathing correctly?”

Indeed, when first starting, you’re more worried about not straining a muscle or pushing yourself too hard. It isn’t until you become a regular runner that you seek out ways to improve your daily jaunts. It isn’t until then that you really think about breathing. At least, I didn’t.

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Which is shame, because had I known the proper breathing techniques from the get go, I would have been far better off. Indeed, if you’re breathing the wrong way while running, you could be starving your muscles of oxygen, wasting precious energy, and unknowingly giving yourself asthma-like symptoms.

But perhaps more importantly, you could be holding yourself back from achieving new running-related milestones!

Aside from bettering your endurance and performance the advice contained within this article will also help you combat some negative experiences you may encounter on your run – such as piercing your lungs with cold air.

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With luck, the information below will keep you from making the same breathing mistakes I’ve been making the past few years.

1. Breathe Deeply.

Common sense, right? Well, maybe not. It turns out that most runners are, unsurprisingly, concerned more about developing their heart and legs than their lungs. That’s a mistake of course, as “better breathing equals more oxygen for your muscles, and that equals more endurance.” So, next time you’re out on a run, make a conscious effort to take deliberately deep breaths. When I tried this, I found that my breaths were previously far too shallow.

2. Use Your Nose But Not Only Your Mouth!

Apparently, one of the most common mistakes runners make is that they breathe solely through their mouths instead of through their mouth and nose, the former of which isn’t as effective at filling your lungs with air. As a certified mouth-breather (while running at least), I put this theory to the test a few days ago. To my surprise, taking in more air through my nose did make a noticeable difference. My lungs filled up with far more air than usual, and I felt like I had way more energy as a result. I think I cut about three minutes off my three mile time just by breathing deeply through my nose instead of mouth-breathing. That’s pretty impressive in my book.

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3. Adjust To Varying Weather Conditions.

Another benefit of using your nose to breath is that it makes it easier to run in cold weather. Why’s that? Well, icy winter air warms quicker when filtered through your nose, which not only feels better but lessens the shock to your lungs. So, if you want to make running just a bit easier this winter season, make sure your nose is free of any obstructions and ready to take in air before going on your run. Your lungs will thank you, especially since exposure to air that’s too cold while running can cause asthma-like symptoms.

4. Concentrate On Your Rhythm.

I don’t want to over-complicate running too much for you, but if you want to maximize your performance, it’s best to time your breathing with the pace you’re going at. When combined with step number one, you’ll become a far more effective runner. Indeed, Doctor David Ross of UCLA’s Medical Center states that focusing on taking measured, rhythmic breaths while running can help strengthen your diaphragm, thereby delivering more oxygen to your muscles over time.

5. Use Music As A Guide.

I find that listening to music helps to keep everything aligned properly while running. Pick a few songs that play at around the same speed, and try and match your stride and breath to the beat. If it’s going too quickly for you, find a slower song, or vice versa if you want a challenge. Sure, you can try timing your breath and pace without a song, but this method makes it much easier and allows you to focus on other things while getting your run in.

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6. Be A Belly Breather.

Most of us are chest breathers while running, and I’m no exception. According to New York-based running coach Mindy Solkin; however, that’s a huge mistake. She states, “when you chest breathe, your shoulders get tense and move up and down, [which is] wasted energy–energy you should conserve for running.” It makes sense when you think about it. An easy test is to just place your right hand over your chest, and your left over your belly. When you breathe, your left hand should rise, and your right should stay put. Try and practice this technique while at rest, and then apply it while on a run. With luck, you’ll be absorbing more oxygen than you were before, and wasting less energy while doing so, resulting in less fatigue while you’re doing your cardio routine. That’s really all there is to it! With luck, this information was news to you (as it was to me), and you’ll be able to get a bit more out of your next run. See you on the trails!

Featured photo credit: Run Start/ Elvert Barnes via flickr.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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