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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 August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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