Hello there everyone. Here I am again!
Yes, despite everything that the weather has hurled at me, the Corner is warm and snug, the cushions are plumped up and there is a very warm welcome for every single one of you.
This cold snap has been a real step-stopper for many of us. I have still not got a run in, but I did manage a glorious sunshine and snow walk, with Mr OF on Friday. Bundled up against the cold, an essential part of my gear, is my Buff, (there are other neck warmers too), I find the cold air can be a bit too cold , and I like to know I can tuck my nose in, if need be.
After we got home and I was thinking about the Corner, this whole breathing cold air bit, got me thinking even more.
One thing that crops up in posts from our C25K-ers, is that of , how to breathe, struggling to breathe and what is the, right, way to breathe. Folk do worry that they are only in week one or two and they are out of breath... is that the same for us all or is it just them. Help!
Well the good news is , that as we run and the running evolves, we get fitter and our oxygen efficiency increases too ! But what can we do until that starts to happen? Can we do anything that will help?
This is the complicated science bit!
If we are breathing in the correct way, ( for us) it can improve our performance and maybe more importantly, stop us from running out of breath! Our heart rate naturally elevates during exercise, pumping, in response to breath; when we inhale, the heart slows down, and the body registers an increased level of carbon dioxide. This causes the nervous system to call for a change in breath rate to clear carbon dioxide . So we exhale
When you breathe well, you increase your VO2 max. Whoa ! That is the maximum amount of oxygen you can take in at any time. This measures energy efficiency and overall fitness. Our heart rate is affected by the way we breathe, physically and weirdly, emotionally too.
Now there is a heck of a lot that has been written about breathing and running and we do have to make our own choices and do what is right for us. One of the biggest discussion point is nose v mouth ! Oh my goodness, yes!
Well, apparently. If you inhale through the nose, and exhale through the mouth it is a good choice. Depending on speed, ( what's that?) , you might breathe through your mouth, in a quick sprint, but for the most part, it is probably better to try to breathe nose and mouth. Great gulps of air through the mouth none stop may cause a few issues.
Using your belly...( WHAT )!
Yes...you can use your belly...it is your friend.... I love my belly breathing. Belly or abdominal breathing has lots of benefits. Think yoga. Belly breathing uses not just the belly, but all of the lung capacity. Getting that air in and right down to the bottom bit of your lungs... lots of oxygen!
But, ( yep, there is always a but with me), belly breathing means a relaxed core.. uh oh, while I am running...? And hang on, shallow chest breathing is not a great idea either.
So the answer it seems is to find a compromise... find the middle ground... somewhere between the two? To get the right amount in for the run! Easy??? Not sure, but I do know it is a great idea for a warm up or a cool down and I have very occasionally, used it too, if I have had stitch!
Feeling the rhythm.
Match the step to the breath...what is called mindful running... can be really, really beneficial! There is a lot of stuff written about this also, all the many kinds of running and breathing rhythms.
The best one? That is the one that feels natural and exactly right for you. We are all different ! As we move on through C25K and beyond, we do begin to feel what is our own sustainable rhythm. As we move on too, it's a good idea to try out a few different breathing rhythms and find the one that feels most comfortable.
So... quite a bit to think about there... and it is, think, not, as I said earlier overthink. We can get into a flap if we think we are not breathing, 'right' ! The only right, is what is, our right.
Listen and trust.
We are always, ( or at least I am), on here, banging on about listening to your body. Well here we have a perfect example. Listen to it and trust it. It is your very best friend! It will do exactly what it needs to keep you moving. Our body and our lungs and our respiratory system, will do, just what is needed, at the right time.
If you get the chance do, please sit back and read this link. Written by our old friend, iannodaTruffe, there is a wealth of information there too.
healthunlocked.com/couchto5...
So, on your next run... just think how amazing you and your body are! Have a think too, about mindful breathing, it may just impact a lot more than your running !
Okay... your turn... what have you been up to. I know that the weather has slowed a few of us down, illness or accident too, has played its part, but I know too, that we have a fair few new Graduates ready to move on. So, slip off your shoes, grab a cushion, move closer to the fire; take time to just relax and let us know how it is going.
Looking forward to seeing you all,
Floss x
Please do remember, that these are thoughts of mine and things I have read and found out. What works for one of us, may not work for all.
The most important message... just do what comes naturally ... breathe
