It’s Friday so I’m also linking up with Fairytales and Fitness for the Friday Five linkup! Join in! Don’t forget to link back to your hostess and visit some other bloggers.

My Topic today is: Breathing.

but NO I don’t wear one while I run

I think that wearing a mask has gotten to me.

Or maybe it’s adjusting to the heat and humidity.

And that awful pollen in the air.

Anyway, I’d had a hard time breathing.

So I got to thinking about Breathing when Running.

I’m not a coach or have any medical expertise.  All I know if what I’ve been told by coaches and what I’ve read so you can take what I say below with a grain of salt.

1.Deep Belly Breathing is better.

Deep belly breathing is also called diaphragmatic breathing. (Here’s how to do it – https://www.verywellhealth.com/how-to-breathe-with-your-belly-89853)

It is said to be more efficient because it uses the entire capacity of the lungs. It helps to increase your VO2 max. (This site will tell you what this is – https://www.cnet.com/health/your-vo2-max-explained/)

2.Breathe Through Your Mouth 

You need to take in oxygen and expel C02 as efficiently as possible when you run.

Obviously, you can’t take in as much air through your nose as you can through your mouth. So it makes sense to mainly breathe through your mouth when running.

I remember when I started running, my coach stressed to us to NEVER breathe through our nose.  He said to keep your tongue against the back of you bottom teeth and concentrate taking in air through your mouth.  I don’t always remember to do that but when I am out of breath, I do and it works!

Yes, of course, you can breathe through your nose but it will slow you down!! (Nose breathing is harder.)

3. Slow Down if you are out of breath (or have a side stitch).

If you are out of breath, just slow down your pace, take some deep breaths and then you can speed up again.

Many times if you have a pain in your side, it’s because you are holding your breath or breathing too shallow. Just breathe in deeply several times and it should go away.

4.Use Proper Breathing Rhythms

I admit that I rarely do this.  I have tried but as with anything else, it takes practice.

• Easy runs – 3:3 (three steps while breathing in and three steps while breathing out)
• Medium-intensity runs: 2:2
• Maximum and high-intensity runs: 1:1  (For me this is only crossing the finish line at the end of a race lol)

5. Do What Feels Natural

In other words, you are more comfortable breathing through your nose, then run that way.  There are many breathing patterns.

Do whatever works for you.

Happy Running! Any other suggestions related to breathing? Do you get out of breath when you run? Do you even think about breathing correctly when you run? Please share.

It’s Friday so I’m also linking up with Fairytales and Fitness for the Friday Five linkup! Join in! Don’t forget to link back to your hostess and visit some other bloggers.

My Topic today is: What To Do When Your Races Are Cancelled

Another post about the pandemic! Sorry! It’s our New Normal.

1.Just Run for Fun.

No training plan!

Just run whenever you want. Wherever you feel like.  And run as many miles as you feel comfortable with and at any PACE.  Leave that watch home!!

2.Sign up for a Virtual Race.

There are so many offered.

Many are FREE!!

all distances and all at no cost

There are also ones that you pay for and it will support an important charity.  They may even send you a shirt and/or medal.

for $20 you get a medal and shirt. use code AMBSS5 at freihofersrun.com

3.Find a New Way to Stay Active.

You had no time before because you were training for a race.

Why not try biking? Spinning? Yoga? Hiking?

4.Explore Locations where you’ve never been.

Again when you were training, you were looking for maybe flat routes and ones that allowed for a certain distance.

Now it is the time to explore places that may never be used for running.  Those beautiful trails!!!

5. Stay Positive and Look Ahead. Plan for those Future Races.

Races scheduled for the fall may not work out because there will be so many re-scheduled races lumped together in the same month.

So look ahead to 2021.

next February in Florida!!!!

** One More.

Just run the races that have been cancelled as “unofficial” virtual races.

You just run the distance on any route you choose.  Definitely is not the same but it will give you a sense of accomplishment.

Happy Running! Have you used any of the above? Any other suggestions that you can add about dealing with cancelled races? Please share.

It’s Friday so I’m also linking up with Fairytales and Fitness for the Friday Five linkup! Join in! Don’t forget to link back to your hostess and visit some other bloggers.

My Topic today is: How To Survive Running Alone.

Another post about the pandemic! Sorry!

I know that due to the social distancing requirement, you are running alone.

For some, it is perfectly natural.  You usually run alone.  You have posted that nothing has changed with your running (other than some races may have been cancelled.)

But for those of us who do enjoy the company of others when we run, here are some suggestions that may help you:

1.Plan Virtual Runs with your friends.

Pick a date and time together and run.  Then afterward, text each other about the run and even send a picture.

2.Run a Virtual Race.

You can sign up for one and wear the bib or just run a race (unofficially). This gives your run a purpose.

3.Focus on Your Scenery.

In other words, run in a scenic location, forget about your watch and look around. Stop often and take pictures.  Be grateful for the opportunity to be outdoors.

4.Take Selfies.

Take those running goofy shots and even try jumping.  Post them or send them to friends.

5.Add Audio Distraction – Music, Podcasts, Audio Books.

When you run with others, you chat. Talking makes the run go by faster. Now… we need to be creative.

One More..

**Focus on YOUR running.

This is the time to work on your cadence, your posture, your foot strikes, etc. Try intervals or HR. Run naked (without that darn watch).

It will keep your mind off that you are now alone.

Happy Running! Have you used any of the above? Any other suggestions that you can add about running alone at this time? Please share.