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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 October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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