So after my very motivating dinner with Danielle on Friday I went for my first run in FOREVER on Saturday! Seriously, its been years! All in all it went ok. I only attempted 3km (which I had mapped out the night before) and I was surprised how quickly it went by. The first 15 minutes back were stiff but seemed to get into my groove right before the half way point. I need to remember to focus on my breathing to help me get into a rhythm quicker but it wasn't as bad as I thought it would be! Also, listening to book of morman sound track may not be traditionally running music but soooo good!
Worked Sunday and tonight, so second run will happen tomorrow!
Awesome work!!!! Starting is the hardest part! Keep it up :) :)
ReplyDeleteHey Kelsey! Nice to meet you in cyber space! I haven't been running for that long so I know I have a lot of information and technique to learn. What do you mean breathing rhythm? I know breathing is so important so any tidbits would be helpful!
ReplyDeleteHI Laura! Nice to meet you too :)
ReplyDeleteSo when I used to run x-country my coaches would yap on and on about breathing. To be honest, while it annoyed me at the time they were totally right. Your breathing rhythm can totally make you more tired, work harder, be stiff/choppy/get side splints and cramps. You want to match the pace that you are running to the pattern that you are breathing (this can be hard when your starting or getting back into running because your body isn't used to the excertion). The best example I can think of to explain this would be think of a sprinter, they are moving quickly and with force and their breathing pattern matches that, in comparison to long distances runner where it doesn't appear they are "huffing" as hard.
I finding that because I haven't ran in so long my pattern isn't as smooth as it should be, Im huffing too much and its not in line with my running rhythm. My old coach used to say that best judge if your breathing was ok on a distance run, is if you are able to comfortably hold a conversation with some else while running. I also need to focus on maintaining my posture while I run to help my breathing. I find when I get tired I sloche my shoulders forward and bend my neck so I am looking at the ground. I have to remember to keep my chest open and look forward, as this helps the chest expand and keeps easy airway. In pacing breathing, I am trying to focus on matching to my run by incorporating a purse lip breath every few breathes. Purse lip breathing slows down your exhale and help to regulate your breathing (less huffing). If I notice I am huffing I do a few purse lips breaths too. By doing this I am letting my lungs fully expand and fully deflate, which allows oxygenated air to actually enter the lung and be used by the body instead of breathing it out too quickly, which prevents the gas exchange from occuring.
I got a little wordy, hope this makes sense! A lot of this become second nature (or at least what I remember it does lol) over time.