[Long post ð€·ðŒââïž] Tuesday, 3.8km, 31 mins; Friday, 5.2, 43; Sunday, 5, 41 - all starting 8.20-8.40; all with M (although essentially running solo); all in Mâs preferred venue (where we did most of c25k, and with the expected characters); last two with M ending ahead of me (so times and distances are mine); all with me doing run-walk intervals determined by my ability to breath both in and out through my nose (with comfort); all enjoyable runs where Iâm learning; all with M doing his own thing.
One aim for new year is to give the full nasal breathing method sustained attention. I planned to do this for a few months, but am already seeing changes just by giving it time and focus. This means stepping back from other targets (eg distance, pace), as well as delaying my initial post-c25k intention, which was start of the magic plan. Surprisingly, the run-walk is only slowing me by a little: today, by just 30 seconds on what I consider to be my âsettled running paceâ, and by less on an average pace across the whole run. This week, Iâve shortened my run intervals, or rather, Iâm transitioning from run to walk more often, but also transitioning back to run more - as always, based on the moment when any stress starts to appear in my breathing. Itâs also a bit of a navigation of âhandkerchief momentsâ, especially with the colder air. Keeping the overall vibe relaxed, Iâve softened my thinking so as not to be âforcedâ in my approach towards the method itself. So, if I feel I have to exhale sharply through the mouth, then thatâs ok; it doesnât mean Iâm doing anything wrong. Iâm learning to see those moments of âdeviationâ as deliberate choices, and better understand their purpose. Iâm getting guidance and feedback here, which takes me to my other new year focus.
I count myself very fortunate: Iâm privileged to have been able to treat myself (for my c25k graduation and my birthday and Xmas) to some coached running workshops (obviously, online). This is an indication of how much Iâve been bitten by this running bug. And Iâm just loving these workshops, which are all nicely in tune with my interests in yoga, mindful running and meditation. Weâre reflecting on our own unique running styles and motivations for running. We range from a total newbie, just starting out on c25k, through to runners with decades of experience (one has 40 years!), a serious road racer and another coach! But thereâs no sense of hierarchy. Everyone is so humble and generous; such a nice group. And we are *all* learning. Iâll be sad when the workshops end. Weâve been practising various mobilisations of the spine, balances and breathing. Weâre videoing ourselves running ð. And weâve done our cadence checks.
Iâd already seen my cadence recorded on Runkeeper, but this proves to be totally useless (even the run-progress graph is completely out). Apparently, this is a problem with most devices. Weâre back to basics, counting steps with a 30 seconds timer. I really got into this experiment, so my sessions are now generally ending with a series of 30-second intervals where my âaimâ is to check cadence, but Iâm actually trying this out with various paces. Itâs not proper interval speed work, and I wouldnât say Iâm sprinting (not even by my own standards), but itâs adding a bit of variety and added fun. Anyway, I can now confidently conclude that my cadence is in range 178-180 steps per minute. And this conclusion means that Iâll now need a new ruse!ð
Weâre still to discuss the video exercise, but I can already say that itâs a bit of an eye opener to see yourself running. We are approaching this exercise non-judgementally ð, but thereâs no escaping the immediate âOMGâ. ðð I had to get M to be my cameraman, which, as he also wanted to be my director and judge, nearly ended in divorce.
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GailXrunning
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Very interesting post from you, Gail. Nasal breathing, workshops, cadence and videoing yourself running. (Or M videoing you running!) Iâll have to read it all again later, when Iâm not just about to catch a few zedâs on the sofa ðŽ. You have been seriously bitten by the running bug for sure - nothing wrong with that!
Blimey Gail, your throwing yourself into this, in a big way, i did laugh about your videoing yourself running ð€£ i hate hearing myself on video, let alone seeing myself running, all those bits wobbling about! ð€£ i do like reading your posts, even though you lose me at times, the workshop sounds a great idea, all these new running buddies we're making! ðI'm guessing M will be glued to the big match atm!
It is. Iâd tried it out a bit during the CRs - but doing so a bit willy nilly and without any structure or guidance. I realised I needed to commit properly for a period. So here I am!
ð€£ I could see that leading to arguments in my house too! I would be interested to see myself run though to see if what's in my head is what I'm actually doing. I've no idea of my cadence either, I just run and know roughky where I am by my split times. The nose breathing for both in and out I've not heard of, is there a benefit to this?
ð€£ I was quite surprised by what I saw. Had sometimes caught reflections in plate-glass windows, but on camera it was different again. Trying not to pre-judge it; in fact, trying not to judge at all; in fact, trying not to be doing too much trying! ð
What an interesting post, and don't apologise for its length it was great to read. I'm interested in your running workshops they sound really interesting and useful how did you find them?But yes seeing yourself running must be an eye opener, I've tried taking the odd selfie photo as I've run non were pretty ð
Thank you. Iâm so enjoying the weekly workshop and my homework. Itâs all based on chi running principles, which complements my interests. Very happy to message you the link (if nothing arrives - me and tech can be a random business- message me and I can reply!)
Wow, these workshops sound interesting. Iâm cringing at the thought of seeing a video of myself though! ð
What exactly are you supposed to take away from discovering your exact cadence? Should it be higher/lower? Iâm assuming it may depend on your height as well? I understand if I want to increase pace I should increase cadence but is there an âidealâ?
So many things you are discovering..! It does indeed show how much youâre invested in running, which is fab. I often find the more you learn about something the more interesting it becomes!
Absolutely. As I understand it (but, warning: Iâm a total beginner here), there has for some time been a sense of an âidealâ cadence, which was based on selective reading of some old research of successful marathon runners. Now the view has changed to be more bespoke to the individual. It tends to be lower for taller or, better, longer-legged people (which isnât necessarily the same); higher for the shorter-legged. Understood in the individual perspective, itâs seen as better to develop cadence in your higher range - generally translating as less foot-on-ground time, so less plod, and thus a âlighterâ feel to the run. Thatâs supposed to be the key gain: the ease and lightness.
This bit took me a while to figure out (because it seems counterintuitive), but it turned out to be true when I experimented: While for an individual cadence can vary, that variation isnât pegged to pace. So, eg, my cadence is generally the same whether I run faster or slower. But I can change my cadence: such as, when I start to tire, lose form (such that I have) and become more clumpy and heavy.
Thanks for the explanation ð Iâve tried to increase my cadence in the past but it was an odd feeling. Iâm generally around 150 according to NRC. Felt like I would fall over my own feet trying to increase it!
Worth checking it properly by literally counting steps with a timer. (I counted my right foot landings for 30 seconds and then multiplied by 4, which give total steps per minute.) My Runkeeper had given me figures that were just so way off the mark.
That said Iâd really like to get a smart watch too. Too often I feel off my game and then when I get home and check my stats itâs usually obvious why. Think it would be good for overall motivation too.
Sounds like youâre really into the dynamics of running now- your online sessions sounds like theyâre really going to help you get lots out of your running experiences and improve your technique ðð»ðð»
Iâm doing ok thanks- ran yesterday - 6km - after not running for a week- have been so tired going back to work- my plan is to keep to some shorter runs until I feel 100%
Work is crazy busy- teaching in school with 1/3 of class then coming home and checking to 70 + pieces of work posted by the 20 home learners that day and then putting online the 7 lessons and worksheets ready for the next day - spent from 9-6.30 planning it all today- too tired to run!
Nightmare! Teachersâ loads are crazy at the best of times; thatâs now been upped much further still. The running will be there when you can find a moment to look up and breathe. I just hope you donât have plans upturned overnight (which seems to be becoming something of a habit with the DoE).
Haha! Thatâs what I experienced when I first tried too (the breathing bit). First I thought âthat sounds easyâ; then found it really wasnât; then found that bit by bit it improved; then I tried to do too much too soon. Learning not to overreach myself, be patient and gentle. Slow and steady (been there before!) Itâs a work in progress! I was trying it out on my CRs, but Iâm now trying it in a more sustained focus. ð€
Loved the write up ðð» Thatâs some serious commitment to nasal breathing while running .. Iâve not had any luck with it at all but I think youâre right, it takes all your focus on the breathing at cost of pace/mileage Iâm sure to get a handle on it. I will watch this journey with interest!
Interesting to hear about your running workshop. What a great thing to do to bring focus on form and running style. I did laugh at your description of M filming/directing/producing ðð I can just imagine the scene! I remember in my early C25K days asking my husband to take a picture of me running and we never got a âgoodâ shot much to my disappointment (and attempts at directing). Time to try again maybe though a video to check my form would be really interesting. Sure my form is nothing as I imagine it to be ð€
Ah, thank you. I hope to have positive things on the breathing to report! I look so different to what I imagined on the video... but that could just be me. Iâm looking forward to hearing the objective observations.
Well done! And well done especially to putting up with running with a partner! I like to decide on my own route, cadence, suicide/podcast, etc. I doubt I could tolerate someone else doing it! And as for a running video - wow! Not for me!
Actually, sometimes we spend our runs chatting away. But we are currently running solo in the same park at the same time. Mâs not into my âobsessionâ (his word choice) with form etc. But then he wasnât into the idea of running a few months ago; and that has turned around ow that he can see the improvements to his blood pressure!
I had a friend wanting to run with me a few months ago. I sort of smiled and agreed, grimacing internally when she said she would need to know the route beforehand. I donât know my route myself even, when I set off!
Haha glad you didn't divorce hubby. I've been thinking of getting mine to video my running technique too. He says my running is 'untidy'. As he's a non runner and I don't know what that means I thought I'd better check it out but.....married for 40 years so farð€£
ð€£ I think M is the last person I want to advise on my running - which isnât to say I donât welcome his views in other situations, or even in running *if* he frames the questions appropriately. But I knew thereâd be trouble when, with the camera rolling, he shouted âI can tell you exactly what the coach will say...â while evidently having not heard /registered that the coach uses the word ânon-judgementalâ... So there I was yelling back (remember, this is all happening across a field with dog walkers and other runners all around) âstop it... itâs supposed to be non-judgementalâ. ð€·ðŒââïžð We love each other, really...
I think itâs great that you are doing these workshops and hopefully picking up some handy hints from them. I started back in May, and doing JuJuâs magic plan.
Having read your post I feel inspired to try something like that when work affords me some more spare time. I have just started W5 and am a little demotivated with the running at the moment. Maybe itâs the cold weather up here in the north east or at the moment the runs seem harder!
Iâm finding both pace and breathing really hard to get right at the moment and not looking forward to the second 8k run this week. I really do think itâs down to lack of experience and technique and the structure going after completing the C25K.
So now I have got to the end of this reply I am even more convinced about trying a workshop ð€£
Sorry to hear that you not feeling so good about your running at the moment. Iâm sure itâll recover, and so many seem to be a bit down this month. I definitely find having something like this helps me, a mix of a project, some playful experimenting and feedback. I know the promo for workshops specifically talks about helping those who have lost their way/ mojo or need something new to refresh their running practice. Might be worth looking for something that appeals to you. (And happy to share link to mine if that helps - just message me.)
180/minute is supposed to be the ideal cadence for most people. I tend to be slightly slower than that, at about 150-160/min. I probably have too long a stride (almost 1m) with my long legs.
In theory, you're supposed to keep the cadence constant, and adjust speed by changing the "lean" of your body.
Thatâs right, although I gather the older idea of the âidealâ has now ceded to a more flexible approach, from what Iâve read. Itâs certainly the case that cadence was constant when I tested across some different paces, all other things being equal. It can change: Tiredness (unmanaged), I think, tends to go with a change of cadence (lower) in the same individual.
Iâve wondered if my listening to a podcast some time ago might have been influential - because it has the sound of the runnerâs footsteps crunching, which I naturally fell in with (I can still âhearâ the rhythm). No idea how long his legs are, though!
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