You've heard the term "as easy as breathing"? Well, for runners, you need to learn to breathe correctly for your best performance. Once you learn the correct technique - then it is "easy". Here are some tips for breathing correctly when running.
Many people think that when you run, you should inhale through your nose and out through your mouth. This is not correct. You want air to enter through your mouth and your nose. Your muscles need a large amount of oxygen to perform and keep moving. Breathing only through your nose does not allow enough air in.You also want to make sure that you are not "chest breathing". Breathing just in your chest and not any deeper. That is breathing too shallow for adequate oxygen intake. You want to make sure that you are "belly breathing". Deep breaths from your diaphragm allows you to take more air in. This also will help prevent side stitches while you are running.
A side stitch is a sharp pain just under the lower edge of the ribcage. All runners have had them at one time or another - and can make your run pretty uncomfortable. If you do by chance get a side stitch - it can be dealt with on the run. Gently push your fingers into the area where you are feeling the stitch. This should relieve most of the pain. As you running and "digging" into your stitch, take in deep breaths, hold the breath and exhale deeply. After just a little bit - this should relieve your side stitch.
For exhaling - make sure that you are doing it through your mouth and fully. This will help you remove more carbon dioxide. Exhaling deeply and fully will also help you inhale more deeply.
A good rule of thumb for breathing during your runs is this. Take 3 foot strikes for each inhale and 2 foot strikes for each exhale. This will help you get the proper amount of oxygen. You may have to think about it at first - but after a while, you're start doing it without thinking.
Just remember to run at your best (and to prevent those dreaded side stitches) you want to inhale as deeply as you can and exhale deeply.I know that it may seem weird to have rules for breathing. But, after a little practice it will come naturally. And, it will be "as easy as breathing"!
There are a lot of different shoes you can pick from for different activities. One of the styles of shoes that you may have thought of already is the running shoe. So if you are looking to buy new pair of running shoes consider the following guidelines to help you choose the best pair for you.
Some things to think about when buying a pair of these shoes is ask yourself how much you run and how far. This is a main factor in buying these shoes to expect the life of them. If you are a serious runner who logs a lot of miles you will probably want to buy more than one pair. Most of all shoes will cost anywhere from $35 to $200.
If you are a runner who only runs about 25 minutes a week on a three day basis then you are looking for the less expensive kind. If you are a heavy runner you need to look for the shoe that will support your foot the best. For men, think about getting Nike or Reebok shoes or even Asics. Asics makes a wide variety of running shoes. Women who run half an hour a day or less should probably go with a shoe like Asics carries.
If you run more than the average person than you will want or either need to buy a better quality shoe and as mentioned above you should also get more than one pair. These higher quality shoes are made to handle more impact and are going to be a lot better on your feet. Men may want to think about getting a good running shoe from a company that specializes in running shoes such as Saucony.
The kind that you choose is not going to hurt you but you want to get the best possible choice you can. You can pick from all kinds of running shoes there are Nikes, Reebok, Mizuno, Asics, Saucony and many more. These are just a few kinds that are picked by many, but you should take a look at the latest Consumer Reports to get a better idea and then go with the one that is comfortable for you.
There are a lot of other things to think about when buying a pair of shoes. Try and think about how much you are running and how far. For example if you are running on smooth surfaces then you're not going to need a rough bottomed shoe. On the other you may need a rough bottom type because you prefer running in the woods maybe a little cross training.
Most everyone knows that running provides great physical benefits. It keeps you healthy and in super shape. But, many don't know that running in great for you mentally as well. Here are some ways that running makes you stronger mentally as well as physically.
Running provides great stress relief. There are several ways that this happens. If you have a problem that you need to figure out how to handle, a long run gives you the time to sort it out in your mind. You'd be surprised how clearly you can sort through things during a 2 hour run.
Also, going for a long run can just clear your mind. If you've got many things going on in your life, a nice run can help to just get away from things. Many runners will take this time to be by themselves and just be out on the roads - themselves and nature.
Others will run with someone to have company and just forget about their problems.
Another way that runners deal with stress is just going out and blasting through a run. If it's been an overly stressful day, you can go out and do some speed work. This will help to get all that stress out of you. Trust me, it feels great!
Running will improve your attitude. There are those that think "runner's high" is a myth. But, there is something to be said about how good you feel after a run. The release of endorphins that accompanies running does make you feel better and keeps you a happier person. There are even some doctors that prescribe a running routine for their patients that are suffering with depression. For these runners, this also helps them to focus on something else rather than their problems.
A regular running program will also improve your confidence. This can happen in many ways. This confidence can come from goals that you set and accomplish. Many runners start running as a means to lose weight. As they reach this goal, they gain confidence to keep on running and it spills over into their everyday life, also. Runners also gain confidence from setting other goals, such as training for a specific race distance, tackling that big hill, getting faster, etc.
You know how running benefits you physically. Isn't it great to know that running will also help you keep a good attitude and in a good mood? For many people, this may be even more important.