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36

Having guided a group of 'Start-to-Runners' (similar to Couch to 5K), I'm convinced anyone can get started with running (except those who can't walk properly). A couple of things you should keep in mind: Don't overdo yourself, because if you get injured, you can't run at all and you'll lose any progress you've made. Also, you'll get less muscle soreness, ...


33

I stumbled onto a great resource of swimming information: Swimsmooth.com that happened to have a couple of great tips I'd like to share: 1. Focus on exhaling rather than inhaling. The reason you want to breathe is not because you have a lack of oxygen. You only consume a couple percent of the 20% oxygen you breathe in, no the reason you breathe is to get ...


18

Mouth vs nose Some exhale through the nose, some through the mouth and some through both at the same time. Both is somewhat better (it's faster, deeper and prevents water coming in) but maybe needs more practice to be done properly. Rhythm Anything from 1:1 to 5:1 is very common but 3:1 is considered the most efficient* (3:1 is 3 strokes for 1 breath). ...


14

Although I'm not a smoker and can't comment on that(but here's an interesting link that may apply), I have found though, that if I don't keep up on running, I get the same feeling. Two years ago, I was able to run 10 miles no prob. After getting married and in school full time I haven't ran for a while. I went running the other day, and had the same ...


14

A very well thought out question. First, the technical term for holding your breath is called the Valsalva maneuver. In the world of weight lifting it has a distinct purpose: to increase the body's ability to protect the spine under heavy load. The Valsalva maneuver does not work alone. There's a pretty fair treatment of the subject on a Rebock Crossfit ...


12

Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common ...


10

I run only as fast as I can breath through my nose. Our respiratory system is designed such that for any level of aerobic activity in which we regularly participate we can obtain sufficient oxygen by breathing through our nose. I don't know what kind of pace you want to run at, or how long you mean by long distance, so there's considerable room for ...


10

As an ex-smoker (I smoked for 10 years, 10 years ago) and runner I can remember the feeling of being breathlessness and it was actually one of the motivators to quit smoking along with watching videos of people with emphysema. The way I got into running was first of all having a goal (a half marathon) and initially concentrating on sprinting short distances ...


10

Nose has natural air filters for all sorts of things; temperature regulating filters for example. Nasal breathing is very important at cold weather. However, there is a lot of debate concerning the general advice to breath through the nose during cardio workouts. You need a lot of oxygen and maybe nose is too small to deliver enough. Many runners breath ...


9

When you say breathe in, L, R, L, R; breathe out, L, R, L, R we like to call this 4:4. That is 4 steps on inhale, 4 steps on exhale. This study tries to analyze some of the breathing dynamics of humans during running. While it's pretty long and technical, it's been written about in more layman's terms here. The gist of it suggests that a 2:1 pattern ...


7

For any breathing under load, the best approach is to use the same technique singers, cheerleaders, and martial artists use: breath from the gut. Look at yourself in a mirror, and if your shoulders are rising and falling when you breath you are breathing from your chest. Your stomach should be moving in and out, almost as if your diaphragm is being moved ...


7

Slowing down your pace might help, too. I used to have the same problem and hated running. Then I tried treadmill on the gym. At first with very slow speed and then gradually increasing. With this I can keep a pace slow enough to be able to run for 40 minutes without feeling out of breath. It might just be that my "running" is closer to jogging or walking, ...


7

I would suggest working up to running by running very small distances at first during your walks. Walk a mile, run a block, repeat. Gradually increase the distance that you run, but stop if you feel you're overexerting. The goal is to gradually build up your endurance when running and you don't have to be able to sprint the whole 8 miles on your first go. ...


7

Holding your breath is common, standard, well-accepted powerlifting practice. Hold your breath throughout each rep of squatting, deadlifting, and pressing. Holding your breath helps keep your chest locked. Breathing during the rep encourages you to move your chest, meaning you lose the tightness in your abs, upper and lower back. This invites injury. For ...


7

Growing up surfing, I'd get water in my nose constantly. When stuffed up I'd splash some up in there and snot rocket all the junk out. Even a "saline nasal spray" is just a fancy way of blowing salt water into your nose. If there's a problem I'd venture to guess it has more to do with whatever badness is in the water (chemicals, pathogens, etc). You can ...


5

You should always breathe in through both your nose and mouth and out through your mouth. you cannot get enough of the needed oxygen only using your nose or mouth by itself. You should allow air to enter through both your mouth and nose when you're running. Your muscles need oxygen to keep moving and your nose simply can't deliver enough. Make sure ...


5

Congrats on your weight loss and quitting smoking! I do think your smoking history has something to do with your lungs burning. Your body isn't used to your new lifestyle (you pretty much shocked it by quitting smoking and losing 50 lbs I assume was the same time as quitting?) and it's adjusting. I would suggest letting your lungs heal and letting your body ...


5

I had read to use both mouth and nose, but found that whereas the nose is good at filtering air, it's not very good at filtering the water droplets splashing around. Water up the nose isn't nice. I ended up buying Total Immersion's "O2 in H2O, A Self-help course on breathing in swimming" and it teaches in with the mouth, out with the nose.


5

If humans run, their breathing is not connected to their stride. Why don't you just breath the way it is comfortable with you? Especially when you just started to run, you shouldn't worry about anything like breathing patterns. Just try to find the "fun" in running!


4

I recall learning that breathing in through the nose actually warms up the air you breath before it reaches your lungs, more so than when you breathe through your mouth. This in turn keeps your body temperature better regulated. You could try to exercise when it's warmest outside. However, as long as the air is cold, I don't believe the stinging sensation ...


4

Don't run constantly... I smoke occasionally (definitely not a regular habit but rare occasions like when I drink) and have sports induced asthma (you may suffer from the same). Don't worry, it goes away when you get into better shape. I know how it feels because I have to go through it every time I decide I'm going to start getting back into shape. What ...


4

Here is a very interesting thread for you where “Star Queen” explains how your breathing pattern during swimming can cause excess air to go into your stomach as you inhale. This can occur especially if you hold your breath followed by gasping or gulping for air, such as in turns and while pushing off the wall or when trying to increase your speed. So the ...


4

You have something called the Eustachian tube inside your head: This tube is connecting your middle ear to your nose and throat. When you fly, and the pressure inside your midlle ear is different from the pressure around you, you can feel this difference in pressure as... well... pressure in your ear - either under- or over-pressure. This pressure is ...


4

I don't think it would be possible to hold your breath through a set, so I'll assume you mean whether or not to hold your breath throughout one complete rep. Keeping your lungs full of air helps create intra-abdominal pressure, which stabilizes your core and adds support for a weight above you. I find this to be most crucial when doing squats, but certainly ...


4

Neither way is "just wrong", although if you breath out completely every time your face hits the water, you can start hyperventilating. Breathing in swimming is just like any other sport, you breath in or out as much as you need to. If you are swimming at a slower pace, you may not need to breathe every single stroke, so you can exhale over a longer period ...


4

Is there a correct way to breathe? No. If you are doing heavy compound movements such as the squats and deadlifts, the valsalva maneuver is used to ensure a tight core so that you protect your lower back and able to power through when doing the movements. With that said, even the valsalva maneuver has its pros and cons. As for running/jogging, I would go ...


4

It depends why you're running. If you're running to build your general aerobic and cardiovascular fitness, the rule of thumb I learned in the US Marine Corps is not to follow a particular breathing pattern, but to aim for a certain level of exertion. You should be breathing in a way that allows you to talk, but not sing. If you can sing at a normal tempo, ...


4

You might be interested in reading this about the research of the late prof. Buteyko: @MR04: "controlling your breathing and taking in large breaths increases blood flow and provides oxygen faster to your brain and the rest of your body." Not necessarily. If you lose too much CO2 by breathing too much, you'll actually reduce available oxygen for the ...


3

It might be that you're getting your lower body in shape, with the focus on aerobic, but not your upper body - the difference between doing jumps/running and pushups is that you're using your upper body chest, arms, back. Sounds like you need a full body workout plan and one that includes more weight training to increase strength as well as your endurance ...



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