Welcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced, and Nicole at Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
I ran a mainstay on our race calendar this past weekend–the 39th Annual Northwell Health Aspire 10k. I’ve only kind of, sort of just gotten back into the swing of things. And by the swing of things, I mean running once a week (yikes!)
But anyway, it’s just a 10k and I’ve ran a 10k on my Selden Hills course, so obviously this would be easier.
Well, it was easier in the sense that I wasn’t climbing 400+ feet of elevation, but I was trying to push a pace on flats when I wasn’t conditioned to do it (not easier!)
In the end, I was happy with my race (if that’s even what I was doing!) and learned some lessons along the way. The biggest lesson, or reminder really, was to just breathe!
Around mile 4 when I was just about done, I suddenly realized I wasn’t breathing. Not literally, but running-wise. I used to be so aware, but I suppose being out of shape and focusing on my form distracted me. Once I regained control of my breathing, I felt so much better.
So of course, here are my 5 tips to breathe effectively while running:
1. Find a rhythm
I went with ( and usually go with) inhale for two strides, exhale for two strides.
2. Relax your face
It doesn’t always make for great race pictures, but relaxing the face and jaw in turn will help you relax overall, sending all the oxygen where it’s needed most. Because of this I breathe in and out through my mouth.
3. Regroup every so often
Sometimes I’ll just take a break and take a deep inhale through my nose and slow controlled exhale through my mouth. It helps me to refocus.
4. Stay in control
No matter what your strategy, you have to be in control. Wheezing or gasping is not a recommended strategy!
5. Make it natural
When trying to to breathe correctly, you really shouldn’t have to try very hard. Let your body fall into a natural rhythm so it can absorb the oxygen it needs.
Notice how it didn’t even mention the fact that it was slightly cold and rainy? It’s because some people we know had to endure the Syracuse Half Marathon in conditions that don’t even come close to my damp day! Hope they were able to breathe through all the snow!
Do you actively focus on breathing while you run?
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Also linking up with Jill Conyers for Fitness Friday!
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Love these tips! I realllly need to work on my breathing!!!
Annmarie recently posted…Syracuse Half Snow Storm Saga Race Recap
Sometimes in a race the adrenaline causes my breathing to spike and it can be hard to regulate it. Good tips!
Deborah @ Confessions of a mother runner recently posted…Cherry Blossom 10 miler race recap 2016
I know, me too! Glad you enjoyed them!
I have asthma and these vocal chord restriction issues which makes breathing difficult sometimes, so it’s something I am often in tune with 🙂
Julie @ Running in a Skirt recently posted…Mix it Up Outdoor Workout
That must be a challenge! So important to stay in tune!!
Great tips! I tend to only focus on my breathing when I start to feel a cramp coming, then getting in deep breaths and timing exhales with footsteps is key.
Nicole @ Fitful Focus recently posted…What It’s Like To DNS A Race
I was actually getting a cramp when I started thinking about it…then I was like, oh yeah…breathe!
I find running is a lot easier if I make it a point to focus on my breath. I have also noticed through the years, that after doing active breathing exercises (in yoga or meditation), it has helped me in running as well.
vicki recently posted…One Word… Strong
Yes! I was at my best when I was taking hot yoga on the regular. That really taught me everything about breathing.
It’s just breathing right. Simple. Not so much with running. It seems like it took me forever to get this right. Great post Michelle. Pinned 🙂
jill conyers recently posted…25 Minute Total Body HIIT with Free Workout Download
Thanks! It does take a while to practice, and even then, we all need reminders!