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Hey everyone!

 

Don't forget to check out our blogs for great running tips, from breathing technique, stretching, shin splints and first race tips! Here is the article on breathing techniques to try:

http://www.zenlabsfitness.com/perfecting-your-breathing-technique-during-running/

 

Happy running and namaste! 

Zen Labs Fitness team

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Guest Molly

I've seen reference to breathing through the nose vs mouth.....I'm confused now.  I just can't get enough oxygen when I try breathing through the nose.  I do the deep breaths too (belly) and try to pace them, but, it's hard to slow the count down and breath through the nose...especially on the inhale.   I'm on wk 13 of C210k.

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So. Today. I'm in Week 5, Day 1. Super Cold out (40 degrees), high altitude. Which I am used to. 2nd running session and my right side was killing me. It's from lack of oxygen. I was so stiff running today because of the cold. Major stitch in the Side. Started walking and breathing deep. Not through your mouth. Through your diaphragm. Hold your tummy and breathe through your chest with your mouth closed.

 

Do this a few times a day too and this will help. I set a timer for 3 x a day and breathe deep for a few minutes. At first you will get dizzy but it will subside. Do you you realize how much we don't breathe DEEP????? It will increase your metabolism too. Breathe in , out. Breathe in 3 times, let it out the same way. 3 times in, blow out. keep doing it. Also breathe in, hold, hold, hold, let out. Look up Oxycise. It works. We never use our lungs to capacity.

 

Are you sitting here ? Are you breathing?, not deep enough EH??? Now breathe deep. It oxygenates the blood. Which increased circulation, which increases metabolism. Try it.

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Guest Brian

I've seen reference to breathing through the nose vs mouth.....I'm confused now.  I just can't get enough oxygen when I try breathing through the nose.  I do the deep breaths too (belly) and try to pace them, but, it's hard to slow the count down and breath through the nose...especially on the inhale.   I'm on wk 13 of C210k

Increase cadence to 170 to 180 strikes a minute and shorten stride length to attain that.... this will slow you down and you can breathe through your nose.  use a metronome for the cadence     Concentrate on the nasal breathing...... dont try to run faster,  that will come as you progress..    Do breathing exercise during the day, and yoga is very good.

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Guest Rachel

Great article! I breathe better while.running during cold weather. Looking forward to cooler temps here in SW Missouri.

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Guest Leanne

When I first started running, albeit on an elliptical machine, I was breathing with my mouth. This sounds goofy, but to get my self to stop, I place my tongue on the roof of my mouth just behind my front teeth and it keeps my mouth shut. At first this was a thing that made me focus on proper breathing, but now I just keep my mouth shut without the need to keep my tongue pushed up. Hope this helps.

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Guest jaineka

Hi, i uave just stsrted this app this week. My first day was really hard. I only managed 6 minutes. Then i started reading through the forums and realised i probably wasnt breathing right. I took on board whatt leanne said about putting your tongue at the top of your mouth and it worked. Today i managed to complete day 1 week 1. I am not used to running so i found it tough but proud of myself for doing it :)

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Guest TrishE

Shaa,

when I first started running I really had to concentrate on my breathing because I did the exact same thing. I would time my breathing to my steps. Inhale when the left would stike and exhale when it would strike again. It got to the point the rythem would match up to the beat of my music which helped a lot. Now its second nature to my body except when Im really really tired. I hardly ever breath through my nose because between allergies and cold weather my nose is rarely ever clear enough to use to breath. The mouth breathing helps with cramps if I ever get them. using my core to breath makes running through them a little easier.

Everyone is different though so listen to your body and find what works best for you.

Good Luck!!

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When I first started running with C25k I heard to use your core to run and to concentrate on breathing. In order for me to tighten my core, concentrate on breathing and to run at the same time I used a back support belt. It helped me to run without leaning forward and able to breath when running. Now in 2014 I did 5k's events now in 2015 in already doing 10k's event. My first run was the NewYearRace 10k in Los Angeles 1hr15min due to some hills on the course. I didnt train myself running on hills lol

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Hi Iblu,

 

good for you. It looks like you found something that works for you. Your core is the most important part to work in anything you do in life. Most people don't breathe properly in everyday life. Think about it, how many of us fill our lungs to capacity when we breathe uh, no one. I love to do breathing exercises in the car. Deep breathing through your diaphragm, hold it, let go. I do that a few times. Now in the beginning, I got dizzy, lol. Not anymore. Practice that.

 

You are doing great races. That's awesome. Hill running is so different. I live in the mountains so uphill , downhill is most of my running anyways and high altitude, I'm at 5500 feet here in Nevada. I'm used to high altitude running. It's funny when I go to like Florida and man, can I just keep on running. Like Forest Gump. I love it. I cannot wait to go to Florida in April to see my Mom and go running. Woot woot.

 

Anyways , proud of you, you got this. Keep us posted.

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Hello all today is my first day. I'm really excited as an army Veteran with 2 years of Inactive running. My biggest problem is overcoming my breathing. I do two breaths in and one breath out. Doesn't seem to be working cause I always end up out of breath. Any suggestions?

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How do you use your core is that pulling in and tightening your stomach muscles while you jog and how do you breath with diaphragm. I never been a jogger but I want to start for the heath benefits. To be honest I don't even know if I can jog a full minute straight right now but I'm gonna try!

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In yoga the breathing techniques are called "Pranayama" , and pranayama is the real source of energy. Pranayama  comprises of breathing exercise which provide oxygenated blood to our entire body and its organs. We get 54% energy from Air therefore it is very important to understand the value of Pranayama for healthy existences.

in yoga there are many kinds of breathing techniques such as

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Uh my nose has a deviated septum and I get allergies. I can sometimes run breathing through my mouth but if the air is too cold or too dry, it's just too hard. I've been breathing through my nose when I walk

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I just completed week 2 I really need some help with breathing techniques, for some reason I find it easier on the treadmill that outside part of me thinks it has a lot to do with how I'm breathing.. I've tried breathing in through my nose and out my mouth but it's not always successful! Any suggestions?!

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I just completed week 2 I really need some help with breathing techniques, for some reason I find it easier on the treadmill that outside part of me thinks it has a lot to do with how I'm breathing.. I've tried breathing in through my nose and out my mouth but it's not always successful! Any suggestions?!

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