Running is a part of who I am. I love it! However, I haven’t run consistently since having my son two years ago. I’m ready to get back into it again.
Join me as I work myself back into condition! In this four-part series, I’m breaking down the beginner’s advice I shared from my previous post about learning to run. Starting with the concern I hear most often, feeling out of breath, I’ll briefly explain how you can overcome this common hurdle.
Just breathe. It seems simple to say. However, as beginning runners, we tend to do this incorrectly. I find this most common when running outdoors in comparison to running on a treadmill. You may feel more anxious while running outdoors and a rush of adrenaline just as you begin your run. Remind yourself of your pace and breathing will become easier.
Here is the formula. While you are running your breathing should be rhythmic. To find your rhythm, count to yourself while breathing in through your nose, “1, 2, 3, 4” and out through your mouth, “5, 6, 7, 8.” Keep your breathing comfortable and controlled. It may take a few runs to get used to this step. If you cannot inhale to the count of 4 then try a count of 3. For example, breathe in through your nose, “1, 2, 3” and out through your mouth, “4, 5, 6.” As you build up your cardiovascular health, you’ll be able to breathe more deeply which will result in a longer count.
Find your rhythm. To make it easier, set your music to the tempo you need at this beginning stage. It’s a technique to help with your pacing and breathing. When you find your steps per minute it translates to beats per minute which will help you find the songs to match. LifeHacker has this simple chart to figure it out here.
What’s your pace? What are your favorite songs to run to? Are those songs right for your pace? Share your thoughts with me here!
Here’s a little Boomerang breathing fun before a run >>