The Running is dependent a lot on the way you breath. These are the things that you MUST do before you get into long distance run:
1/ Warm Up : At Least 20 minutes before you start your run. This helps you to get your muscles into action. They send signal to your heart that they need more blood and your heart warms up too. It is always good to get into a run with a slightly elevated heart rate ( Around 110-120 BPM).
2/ Initial pace should be a tad slower than the normal pace. Assuming you want to do a kilometer in 6 mins, you should look at 6:10 as the starting speed. Remember that the first energy that the body uses is anerobic and then transits to aerobic. Aenerobic energy is provided by the muscles and the latter by the heart. So if you start too fast then you are putting too much load on the heart to transit hence you feel out of breath. Once you have done about 1.5km to 2 km you would get into a rhythm and then you can easily run at your normal pace.
3/ Breathing: Some people love to breath with open mouth ( I Do that All the time). Avoid any kind of chewing gums etc cause you are giving one more exercise to your body, while you should be concentrating totally on running. You need to develop your own breathing technique. You need to breathe in and out along with your strides. So you could do 1-1 ( two strides breath in) 2-2 (two strides breath out). This will help you mentally, your heart, your strides and your breathing into a nice harmonious rhythm. Continue like this and do not alter the breathing pattern as it will affect everything.
4/ Nothing works better than practise: Give yourself a challenge everytime you run. Slow down but do not walk! Eventually you will triumph!
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The Running is dependent a lot on the way you breath. These are the things that you MUST do before you get into long distance run:
1/ Warm Up : At Least 20 minutes before you start your run. This helps you to get your muscles into action. They send signal to your heart that they need more blood and your heart warms up too. It is always good to get into a run with a slightly elevated heart rate ( Around 110-120 BPM).
2/ Initial pace should be a tad slower than the normal pace. Assuming you want to do a kilometer in 6 mins, you should look at 6:10 as the starting speed. Remember that the first energy that the body uses is anerobic and then transits to aerobic. Aenerobic energy is provided by the muscles and the latter by the heart. So if you start too fast then you are putting too much load on the heart to transit hence you feel out of breath. Once you have done about 1.5km to 2 km you would get into a rhythm and then you can easily run at your normal pace.
3/ Breathing: Some people love to breath with open mouth ( I Do that All the time). Avoid any kind of chewing gums etc cause you are giving one more exercise to your body, while you should be concentrating totally on running. You need to develop your own breathing technique. You need to breathe in and out along with your strides. So you could do 1-1 ( two strides breath in) 2-2 (two strides breath out). This will help you mentally, your heart, your strides and your breathing into a nice harmonious rhythm. Continue like this and do not alter the breathing pattern as it will affect everything.
4/ Nothing works better than practise: Give yourself a challenge everytime you run. Slow down but do not walk! Eventually you will triumph!
March 20, 2015 - 1:56amThis Comment
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