Focus on Breathing
Hard to believe it is only six weeks to go until the City2Surf. Where has the year gone!
This week we will continue doing runs with increased focus on performance. There is a fartlek run on Tuesday and you should start to concentrate on our breathing.
One of the things I’ve noticed is that many social runners take very shallow breaths when exercising. Your body needs oxygen as you run so deep breaths help to reduce the stress on your body. You want to get the oxygen deep into the diaphragm, not in the chest.
Just like in swimming, a good breathing rhythm is very important. And when running, it is generally considered good practice to breath through both the mouth and nose.
A common practice is to breath in a 3:2 ratio for jogging (that is, 3 steps inhale and 2 steps to exhale) and a 2:2 for running and a 2:1 ration for fast running.
This week I’d like you to concentrate on your breathing. What is your breathing ratio? Try altering it and be aware of how your breathing alters your performance.
Time to look at your shoes
Now is the time to have a good look at your shoes. If you are thinking of buying new shoes before the City2Surf, it is better to get them early so you can wear them in.
Good shoes are very important as they can help prevent many injuries, such as joint problems as well as muscle problems, such as the ones I have now!
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City2Surf Training Plan – Lifting Your Game – Overview
- City2Surf Training Plan Stage One
- City2Surf training plan ‘“ Stage Two
- City2Surf training plan ‘“ Stage Three
- Week 11 – Introduction to a routine (Rest Day) (First gym day)
- Week 10 – Start off Nice and Easy
- Week 9 – Continue at an easy pace
- Week 8 -Â Noticing changes in yourself
Jogging and Running : what’s the difference? - Week 7 – Step it up a notch
Calculating your Ideal Training Level - Week 6 – Focus on Breathing
- Week 5 – Arm Power
- Week 4 – High Effort
- Week 3 – Steady as She Goes
- Week 2 – Focus on Endurance
- Week 1 – How to Cut minutes of your City2Surf time with 24 Hours to go
- City to Surf 2009 – We are off
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About the Author
Chris Edwards is a Leadership Coach and Communication Strategist. He is a City2Surf Legend who applies the same focus and dedication to his clients that has powered him over the line year after year.
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