Last month, before running a 5K I found myself wondering if I was running right. I was previously out of running for 2+ months due to injuries from overtraining and I wasn't sure if there was something more to it.
So, the day before I ran the 5K, I began searching to see if there was something missing or if there was something I was doing wrong. Up until this point in running, I always put on sneakers, stretched, and off I went running into the distance.
It turns out I have been running wrong for the past 8+ years.
‣ Apparently, there is a way that your foot is supposed to hit the ground & the way that most new runners/ oblivious runners (i.e. me) run leads to injuries on the foot.
If I had learned about this before, I wouldn't have been off two months of running due to the injury on my foot. So, rather than placing all the blame on the RunKeeper App, partial of the blame was on me for not to thinking to research the correct way to run. [I'd advise watching the video linked above - it is extremely helpful in visually seeing how your foot should be hitting the ground to prevent injuries!] I can't say I've mastered running correctly- it takes a lot of focus to unlearn something you've been doing your whole life, but I think I'm getting there! Well, I hope I am.
If you thought that was the only thing I was doing wrong (or perhaps even yourself?) feel free to get comfortable - let's talk about the second thing.
‣ Breathing.
Usually, as I ran, I found myself coming short of breath. Not in the way that I was gasping for dear life, but more like there was oxygen coming in but not the amount that I needed for running.
I came across this video on breathing, and I can say that after following this I'm more in control of my breathing and I can go for longer distances without feeling like I'm dying by mile 1.
The main thing for breathing: IN though your nose -> OUT through your mouth.
This takes a lot of focus to do, well for me it does. Previously, I breathed in & out only through my mouth which lead to me not running as fast due to attempting to catch my breath.
And finally the third thing.
‣ Running Form.
In the video on breathing, the person discussed posture. Now, I actually hadn't realized this before, but whenever I ran I always slumped my shoulders. Why is this bad? In the video, the person did an exercise where he asked the viewer to slump their shoulders forward and to breathe in and out. Then he asked the viewer to put their back straight and breathe in and out.
After doing those two things - you'll see why you need to run with your back straight. When your back is straight, more oxygen comes in which means you can run for longer distances without feeling any discomfort.
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The three things I mentioned all take a lot of focus- ensuring your foot is hitting the ground correctly by mile 2, that you're still breathing in through your nose & out through your mouth by mile 3 and that your back is still straight by the last .5 mile.And yes, yes I know you spent a lot of time getting your playlist upbeat for the run but
Breathing Properly = More Time & Distance to run
Yes, that beat of the music is A-MAZING but the only way you're getting through those miles is by breathing properly. And the only way you're making it through those miles without any pain on your foot is by making sure your foot is hitting the ground the way it's supposed to.
Trust me, before I even acknowledged there was a way to breathe while running, my runs essentially went like this:
Ed Sheeran's new song blasting, slumped shoulders & my body is telling me to stop to catch my breath because I was only breathing in & out through my mouth and not enough oxygen was getting into my body. Then my mind would tell me to power through the chorus and essentially this meant that I was taking an intermission to recollect come 02.
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Missed a previous fitness type post?
Here's the one prior to this -> Your Own Pace
