Friday, August 14, 2015

Just Breathe!

1. After Lacey ran the Boston Marathon in 2013 we talked about the course, the tough parts, the easy parts, the Newton hills and the infamous Heartbreak hill which she said wasn't all that bad. At the end of the conversation I asked Lacey if she stopped at all along the way to walk any of it. She said "No". Just to make sure she heard me correctly I asked the question again another way. "So you ran 26.2 miles without stopping?" I said. "Yes" she replied. I was floored! I couldn't imagine running that far without stopping (at least to walk).

2.I tell you this anticdote not brag about my sister, but because I realize everyone runs differently and as I get back into it post injury, I've been struggling. I don't ever strive to run 26.2 miles straight or even 13.1 for that matter. I will share that in the past I have ran 10 miles without stopping and to tell you the truth it wasn't even a struggle and it was at a good pace too! But I digress. Let's get back to NOW!

3. During the time I was not running I thought I was keeping my cardio up by riding the exercise bike. Little did I know that was not enough! I am catching myself taking more walk breaks during my running and even during a bike ride the other day out on the road I was struggling.


Runner's world festival
Budd Coates doing a demonstration at the Runner's World event.

4. When running I was trying to remember the breathing pattern that I learned from Budd Coates when I attended his seminar at the Runner's World blogger event. It was something about breathing in and breathing out during different foot strikes. How can something so simple as learning how to breath end up being so complicated for me? ..lol. I spend my time concentrating on when to breath and when to step that I don't enjoy the run.   I tell ya people, this injury has really messed me up and I feel like I am learning to run all over again! It is quite the process.

5. So tell me, what is your best breathing tip? What do you do to help with cardio?  -M

We're linking up with the gals from the Friday 5 where the topic is Running Tips.

34 comments:

  1. Injuries are SO frustrating - hope you're back to running at 100% soon!

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  2. Injuries are SO frustrating - hope you're back to running at 100% soon!

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  3. i've been really trying to focus on my breathing this training cycle and the best tip i got was to try to breathe out for the same amount of time i breathe in. i've found that it really keeps me from gasping for breath (at least for short runs). another great tip is that if you are struggling for breath, don't hesitate to take a walk break.

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  4. I love taking walking breaks- it gives me time to adjust, grab some water, fix my floppy pony tail! To each their own!

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  5. Yup, breathing and form are what I struggled with at the beginning. My breathing test was hiking last week in RMNP, but I felt fine. It was encouraging since this is such a slow process.

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  6. Oh my goodness - I can't even run 2.6 miles without stopping!

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  7. My cardio is martial arts -- definitely not ideal for a runner, seeing as how it pretty much brutalizes my legs, lol. I used to have issues with breathing in the beginning, too, and I'd constantly have annoying side stitches that would. not. go. away. I know it feels like you're starting all over again because of your injury, but you've accomplished SOOOOOO much -- never forget that! Fingers crossed that you're back to "normal" ASAP. In the meantime, sounds like you're doing all the right things!

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  8. I am terrible with my breathing! I know I need to focus on it more, but I just sort of let it happen the way it happens.

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  9. Breathing is something that I really struggle with, which looks strange when I see it written down. But I don't have any kind of pattern I try and stick to and it gets a bit erratic.

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  10. As always, I wish you a speedy recovery! Injuries are so frustrating. =(

    Someone once told me to breathe in through your nose, then breathe out from your mouth. I'd love to hear more about Budd Coates's suggested pattern!

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  11. I read the RW article from Budd Coates on breathing and have used that technique to this very day! You do an odd count inhale and even exhale (for example, three steps while inhaling and two exhaling) so that you always land on a different foot. It is supposed to reduce the chance of injury because you're never putting too much stress on any one side of your body. It works for me!

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    1. Yes! That is exactly the pattern he explained. Perhaps one of these days i'll get it!

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    2. Yes! That is exactly the pattern he explained. Perhaps one of these days i'll get it!

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  12. It's amazing the breathing can do to help running. I know I've learned a lot since my wife started running and dealing with some allergy and asthma related issues. It's amazing what I've learned about breathing to help that, but running in general. Thanks for sharing this great reminder.

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  13. I read once to bring the breath all the way down below my belly button so I try to think about that when I run. It seems to help me slow my breathing down. Also, the more consistently I am running, the better my breathing pattern. I hope that you get up and running injury-free soon! It is somewhat like starting over after the time off which stinks but soon, it will be a thing of the past and you'll be back!!

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  14. I felt the same way you do. When I severely cut back my mileage over the course of a couple months, the thought of running 4-5 miles straight seemed so DAUNTING to me! I did some walk runs. Then over time I just tried to run MORE and soon it didn't seem so daunting anymore. You will get there, you just have to get over this one hurdle.

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  15. Everyone does run differently and I think too often people compare themselves to others and get discouraged. I hate that! For me, Hal Higdon's advice works for me...walk through every aid station. It has helped me! Rhythmic breathing is terrifying. I've been focusing on belly breathing and it has helped, but I'm with you. All that thinking will make a girl go crazy!

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  16. When I feel my hr is too high, I try to breathe in 2 times through my nose then exhale through my mouth. Seems to help me.

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  17. I can completely relate. I feel like I will never have the desire to run continuously. I enjoy my walk breaks.

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  18. It's craaaaazy how many details go into running "properly." I feel like I have to relearn how to run again, too, but my reason is needing to improve on form. Focusing on all those tiny details can be surprisingly complicated!

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  19. Running 26.2 miles without stopping?! Impressive! I usually use water stops as a walk break.

    I try to breathe in deep and low. I spent years in choir, so I'm used to doing that. It really helps. Instead of breathing in and expanding your lungs outward, try to think about breathing all the way down into your stomach and let your stomach expand.

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  20. I really struggled with the breathing while running at the beginning. It seems like such a little thing but it really helps once you get in in control. If I'm struggling, I try to match my breathing to my footsteps like you mentioned above and it really does make a difference.

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  21. Getting back into running is tough after taking time off. Great perspective to keep it simple and focus on breathing!

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  22. I'm a fan of the breathing the alphabet approach! Inhale abcd exhale efg... Like how you would sing it with the ups and downs!

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  23. I struggle with breathing - definitely something I have to work on. Over the last 2 months I've tried using the stairclimber. It's a good cardio challenge for me.

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    1. I would like to start using a stair climber!

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  24. It's hard to try to change your breathing or form. I try to breathe in through my nose, out through my mouth.

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  25. It helps to have easily breathable air to begin with...low temp, low humidity. If the air is too warm & moist, I find myself taking a lot of walk breaks.

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  26. So my marathon training this time around is all based on breathing. It definitely took me a few weeks to get used to it, but now it's like second nature!

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  27. Breathing is a struggle for me when it's super hot and humid! Usually when I find myself out of breath I will focus on taking a few deep breaths and make sure I expand in my abdomen, not my lungs!

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  28. Breathing is totally something I have to work on! Even when I'm doing weight training, I find that I am holding my breath. I have started to count to 8 over and over again when I'm running which somehow tricks my brain into getting into a rhythm breathing. Good luck with your injury recovery!

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  29. I hear you when you say it's hard to come back after an injury!
    I have found with myself doing weird things that I never would have before.
    I do this weird thing to help break in my lungs, and usually it needs to be done several times, I do it each time I break into a new distance so like 6, 13, 16 & 18... I go up to the mountains around 8000-10,000 feet so the elevation kicks my butt and run, LOL
    I am huffing and puffing each time like I haven't ran a day before. But I know if I do, even as exhausting as it is to run in higher elevation it actually works to break my lungs in and get my breathing back to where when I drop down to lover elevation in the valley to run, I don't notice it much anymore.
    At least your back though, and it will come eventually. I think we forget how hard it is to start from scratch again, thats why I say it's always okay to stop and walk if needed!!! Good luck getting it back, it will come and probably sooner than you think!

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  30. Lacey is really strong :) I want to run 26.2 and not stop one day, but I bet I will walk some if it lol
    When I catch my self having a hard time or breathing shallow, I try to to do two deep double pull-ins through my nose as deep as I can, so I feel it in my belly, and blow out. I try to focus when I do it and it seems to get me back on track.

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Fairytales and Fitness is a personal blog authored and edited by us, Meranda and Lacey. The thoughts expressed here represent only our own and are not meant to be taken as professional advice. Please note that our thoughts and opinions change from time to time. We consider this a necessary consequence of having an open mind in an ever changing society. Any thoughts and opinions expressed within our out-of-date posts may not be the same, nor even similar, to those we may express today.