Breathing is KEY...it sounds crazy but I've noticed sometimes I actually catch myself briefly (for a second) holding my breath. It's nuts but I've noticed it.
@@aletheist2709 i think we get nervous, or the brain interprets the elevated heart rate as anxiety and automatically makes you hold your breath as a response. It sucks! Im very guilty of not noticing it until I feel my lungs might explode aaa
You can even pace yourself with breathing. Breathing out for longer will reduce your heartrate and effort a little bit. Taking deeper breaths and exhale faster, like in the video, will increase rate and potential effort. Slow runs with different breathing will help you with any stitches you might become.
My biggest advice for new runners is always... SLOW DOWN. My wife wanted to train for a half marathon. But in her runs she would always complain she was out of breath too quickly while her legs weren't tired, yet. I kept telling her to slow down until she got to a pace where her legs go tired before she was out of breath. That was her light bulb moment and it worked. It's not a sprint, so don't sprint (unless you're a sprinter). Get used to running slowly and allow your body to build up fitness and efficiency. Then your body will naturally speed up - and you can start to add in interval training. But, you have to crawl before you can walk, and walk before you can run. And whenever I go out for a run, if I am feeling too tired, I will slow down - unless it's a Tempo run or interval training. Just slow down and allow your body to build up it's fitness. It will happen.
Thank you for this trick. I am 60 an started running. And it is like your wife told my legs don't hurt but I have problems with my breath. Today I ran slower and tryed intervalls. Yes. Much better. Thank you a lot. I very apreaciate what you wrote. Edith
I thought about this on my first trail half marathon. So I followed these ladies who had Marathon Maniacs shirts on. I figured I would run their pace since they "obviously" knew what they were doing... But by mile 3 I wanted stretch my legs and had to leave them behind. In the end I learned that I should find my own pace, not anyone else's. I thought if I went my 5k pace I would get exhausted but I underestimated myself.
Did you know that nasal breathing improves performance? And once you’re tired and you start mouth breathing it’s like unlocking an extra gear, when you mouth breathe you get all of the oxygen in, meanwhile nose breathing only lets a certain amount of oxygen in and gets your body used to higher CO2 levels and once you start mouth breathing it allows a flow of extra oxygen your body knows how to use, there’s an actual science behind all of this
@@brandon4391 I certainly experienced this during my runs. Initially when I started breathing through the mouth, it felt godly - a lot of power. But slowly as the distance increases, I can't keep that up. And as I started feeling comfortable with mouth breathing, I started doing it pretty early during my run and ended up spending lot of energy to breathe. Then I tried unlocking mouth breathing only when needed and that has gone pretty well for me! I'm not sure about the science part though.
Great advice on breathing, Mark! The 3:3, 2:1, or even 4:4 (if you want a real challenge to force yourself to slow down) rhythm is massively helpful when it comes to finding a sustainable breathing rhythm tied in with your running cadence. As an asthmatic runner, sorting out my breathing when I was getting started years ago was a GAME CHANGER!!
4 weeks running now and if anything i am getting worse. I did 5.3km last week and had enough energy to go another lap. tried the same run this morning and got 2km, no real energy. Had breakfast 45mins earlier. any advice?
@@gerardkelly7418 depends how big is your breakfast. I tend to go for a run without breakfast if I were to do it in the morning. Just a banana, a glass of water and coffee. But of course different people have different preferences. I'd say you can try a few different light breakfast and see if that works for your run.
Breathing through the nose has shown to stimulate parasympathetic nervous system fibers that are situated in the lower lungs. This aids in maintaining heart rate throughout exercise to decrease spikes that may lead to increased oxygen consumption, decreased endurance, and decreased time to overall fatigue. Breathing in and out through the nose is how I roll. Highly recommended. Just clean your nose.
Honestly I hate working out but I force myself to do 1 hour per day because it greatly improves my mood/mental health and quality of sleep. I also feel proud of myself and a great sense of accomplishment each time I complete a workout.
honestly inspirational. good on you for doing whats good for you in spite of yourself. good thing is, the more you invest in it, the more you grow to love it.
Glad you said something about the breathing. Once I’m up to speed, I find it nearly impossible to NOT breathe through my mouth. I’m also trying so hard not to run every single day just starting out here. I use to be super fit and totally let myself go for fear of ruining my knees. My sister is a runner and already messed up one of hers and she is 10 years younger. Once I learned that I could actually help my crepitus by being active, I tossed my fears aside and tossed on my running shoes and my knees have been fine. I’m 54 and seriously overweight- fibromyalgia and all that. I recover far quicker just running ever other day, for now, and having a mostly vegan diet. This helps with recovery and pain like nothing else. I can’t wait to see how much I’m able to progress back to my previous fitness level
2:00 Mouth breathing makes you feel less tired, because they clear the CO2 in the blood but the thing is that lower co2 levels also mean lower oxygen levels due to the osmosis that our body uses to actually absorb that oxygen. Also the sinuses naturally produce nitric acid that dilates the blood vessels allowing for more oxygen absorption wich the mouth cavity and larynx do not. I suggest nose breathing because even if it feels more suffocating (due to high co2 levels) your body will naturally build a tolerance for that co2 overtime while giving more oxygen.
That's considering you can breathe through your nose perfectly with no issues. Many people can't do that, myself included. I'd rather work on breathing through my mouth as efficiently as possible than struggle to breathe through my nose.
@@LosEagle well when I run and get a little congestion I do what i call 'nose vaccum' wich consists of breathing through your mouth and breathing forcefully through your nose a few times to clean it and it usually works
@@LosEagle You really need to check out the Oxygen Advantage with Patrick McKeown. He has a simple technic to unblock your nose via the so called breath hold...take a soft breath in soft breath out and hold until you hunger for a new breath..besides, by doing this you mimic high altitude training even from living room..
I was always taught to breath in through nose to get all the oxygen from your diaphragm and out through your mouth, again oxygen from diaphragm. We need to breathe from our diaphragm as supposed to our chest that restricts less oxygen from it. In through nose you will feel your belly rise up and rise down. If you try only mouth, ur can feel that breathing only in your chest area. Besides when i used to use my mouth only, i tend to get dry mouth and i did feel the difference of feeling lack of air restriction.
@@LosEagle hmm, check the Oxygen Advantage which will show you how to breath through your nose event hough u think u can't.. A quick method to clean Yr nostrils.. Breath in slowly through Yr nose.. Breath out slowly through Yr nose.. Hold Yr breath by pinching Yr nose with Yr fingers and shake your head side ways until you get hungry to breath.. Yr nostrils will open up n it will be easier for you to breathe.. Do it a few more times.. This BTW a high altitude training.. Good luck
3:31 Regarding pacing, it's been an interesting observation of mine that my pace seems to be pretty darn consistent regardless of distance, unless I'm doing a timed mile and a half for a PT test. Whether it's a short run to shake some stress off or a long run to push my limits, I tend not to vary much in that regard. Mind you, it's not a very *fast* pace compared to a lot of runners I know.
I always breathe through my nose while running, and it feels totally right and natural. In fact, I don't even think about it, I just do it. It keeps me from getting dry mouth, increases my lung capacity, and helps me not to snore when sleeping. I also do a technique with my tongue while running that helps me to go deeper into my meditation groove while opening my throat wider and strengthening my muscles to lessen and eliminate my snoring, which I have had an issue with due to having a small chin and throat passage. I highly recommend getting into the groove of nose breathing.
I’m a freshman in high school doing cross country and my coach has us do 2 mile warmup, a workout, 2 mile cool down and stretch, then we’re done. We practice during the week and do 3 days a running workout and 2 days a different type of workout.(it’s always different depending on our next race). You get used to it and now it’s actually pretty fun.
I’m a new runner. I ran my first 10km running event which took me 1:15. I was happy to not stop and get through it. I would like to do a half marathon this year.
At 52 years old rest is just as important as the running,20 years ago I would have went out every day but it’s not beneficial to long term health at my age now it’s about striking a balance and listening to your body ,also never warmed up for a run ever just start off slowly and work into it...👍
Just want to say thank you so much GTN for continuing to post these videos. I really look forward to them and it's especially great during this time with races being cancelled for the foreseeable future! Also missing Fraser (was that him eating a donut by the way?!)
I am a NJROTC cadet in high school and I have a physical fitness test every nine weeks. I have to pass the PFT in order to promote, but I have to run a mile in 8:45. I hope that this video will help me with the run and normal PT days.
Thank you so much for the breathing advise!!! Especially as a swimmer, where breathing is more obvious structured, this has always been a huge struggle for me
in comparison with swimming, running piece of cake... but swimming... the breathing part is difficult..and require structure.. I started to swim more cause I want to train for mini Marathon s to help me
I applied your comment on breathing through the mouth rather than the nose today. It worked, but I also tried breathing through the mouth and nose simultaneously. My nose gave a slight snoring sound, but I felt more stamina and endurance using both nose and mouth.
Really enjoying the videos I've watched so far. I have only been running for just over a month and I'm a forty year old smoker. I am in training for a half marathon and just ran eight miles on Saturday with minimal problems other than some hip Issues towards the end of the run. I know that being a beginner and smoker make it that much more of a challenge. I look forward to watching more videos and Improving my running capabilities.
Been looking up alot of running technique research. I used to run then stopped for years but i never researched an efficient proper way to do it and this is all helping me. Only thing i'm missing is a running partner. Never did well keeping pace with others but maybe that's exactly what i need.
I have been a competitive runner for 51 years now, since my mid teens. In all that time I have never once actually felt “tired” or wanted to stop a run (or race) due to feeling tired. Not once, stopping only because of sudden injury, illness, a fall, or on rare occasion side stitch. Yes of course, I have often felt completely exhausted AFTER a hard run or a race, especially the longer distances, etc. But not during the run itself. I have always felt that running is 75% mental (psychological) and 25% physical. Once 100% committed to the run the inherent mental state simply takes over and pushes one through all the barriers (Ie: pain, discomfort, motivation, etc) to complete the task at all cost. Inner discipline is the runners greatest asset.
Good explained. This is right. A friend of mine told me: "don't think so much, just start running. Don't think about how you feel when running. Think about how fit and healthy you feel in three Month."
You know what, you are so spot on,I’m very,very, new(I started on 18 May with 2 rest days,ran 3 days rested 1 day and 3 days and rested 1)to the sport of running and I am very guilty of this running,stopping and running again...I have noticed that running is actually largely a psychological game where one has to mentally push themselves...this previous Sunday I ran my first ever 10KM and yesterday rested but my legs/thighs/calves were in so much pain...today I went out again with the intention of going another 10KM but man my legs were just in a mind of their own,I tried so much to motivate myself to push through the pain,tried to motivate myself by telling my brain that it’s just discomfort that I have to get through to be a good and solid runner but really my legs refused outright and I ended up cutting my route shorter and reverting back to the same distance I started with last Monday- 4,3Km. If I may ask,am I pushing myself too hard too soon,should I keep building by running those short 5km session and work myself gradually to that 10KM warrior that everybody seems to master with relative ease...I know I shouldn’t be making comparisons with others but I have that urge to be a consistent good runner like many folks out there. Lastly,I thought I was the only person going through this but I see many runners are experiencing the problem/technique of breathing,just exactly what is the best tip,breathing in through the nose and exhaling through the mouth? One thing I’ve noticed is that when I run on flat roads I generally breathe easier through the nose and out the mouth but as soon as I hit an uphill I lose rhythm and start breathing through my mouth and heavily so...your assistance will be highly appreciated in this as well...Thanks🇿🇦✌🏿
DASHYDASH EYESPOKE The best advice that I can give to anyone just starting out...is to work into it gradually in incremental steps.... IF you are new to running one should not run 10K distances until one has built up the necessary training ground work. This will take 3-4 months of shorter distances, 5K, 6K, and 8K....to ease the body into the zone. Running 10K from almost scratch will do exactly as you describe here simply because the muscles are not conditioned to run that far. Gradual distance increases are so important for new runners...I recommend no more than a 10% increase per week. It’s very important to feel “comfortable” running at one distance level...before moving on up to the next. Follow this strategy, be meticulous, and progress will follow. Often quite surprisingly over the course of the first 3-4 months as your system becomes fitter (aerobic ability) muscles strengthen and overall you are accustomed to running in general. Always time yourself and log “split” times at various points along your course. Get a decent Timex Ironman watch. This is a great personal motivator and allows one to gauge their progress in detail. I have kept daily running logs (with my interval point split times) since the mid 1980’s 🤓 I still do it to this day.
So what technique do you use whrn breathing while running/jogging etc? In through your nose and out your mouth or just your mouth? What do you recommend for beginners 3x3 3x2
Hey everyone! Hope you're all doing great. :) I have been on a diet since June 3rd. I am 5'8 and on that day, I weighed 278lbs. The heaviest I've ever been in my entire life. Today, I am now 241lbs. My goal is to get to 175lbs. Last week I started running with workouts throughout the run with one of my military friends and just from the couples of runs I've had with him, my endurance has really gone up! This video is absolutely fantastic! I took his advice and believe me, it works beautifully. :)
@@mariekey2600 Hey there! I'm running twice a week (Monday and Thursday) with 2-3 workouts durning each run. My fiend likes to switch the workouts up on me. But two of the exercises we do every time are planks, pushups and sit ups. Planks right now for me are about a minute long (or as long as I can go) then we break for about 15 seconds and go right back to it. We do that about 3 times and go straight to pushups. We do as many as I can (at the moment I can only do about 10-15) and go straight to sit ups. I can only do about 20 of those right now before taking a few seconds break. After that we get up, take a few sips of water, stretch and get back to running.
@@mariekey2600 I hope what I wrote wasn't too confusing. I'm honestly rather new to doing any kind of working out so don't know exactly how to explain everything. I know that all I'm doing right now isn't impressive for most people. However, for me, someone who has never been able to stay motivated, to keep pushing myself and actually see resutls. I've been able to do more and more with each run.
Ya I've even noticed my knees, shins, feet or ankle sometimes will hurt and it actually just means I need more water quickly.. I'm still testing this but so far so good. I did just over 3000 miles last year about 7 to 15 per day my first year ever . I run really slow as to not injure myself .. anyways still trying to learn thanks for the tips everyone !
The mouth breathing tip was a shocker to me. Seems like everyone on the Internet advises you to breathe through your nose but my nasal passages just can't get the job done.
I had brain surgery when I was 14 which cut many of the nerves in my right foot. This happened 7 years ago. I just began cardio today for navy pre-training. After running for 3 minutes today, my right thigh felt so heavy that it literally felt like I was dragging the right side of my body. I only lasted 7 minutes before my leg died on me. I will continue doing this everyday and will come back to record my progress.
Been running intensively for 5 months now and everytime I run I try to set a record, always improve upon my time, but it is hard on the motivation. The pacing tips is a really good one. Thx and nice video you just got a new sub !
Have to run 2 miles in 12:30, for soccer/football. It has been 2 years since I last played, so I’m hoping I can make that goal by August. Wish me luck.
I'm an asthmatic patient suffering from chronic asthma since my childhood and I've gained quite a bit of a weight during the lockdown. Weighing in at 80 KG's being 6'3 and today when I first went out for a run. I got exhausted within 1 min of jogging and ngl it was embarrassing to see others not stopping for 5-10 mins at once, hence the need for me to search this up arose and here I am.
By breathing through the mouth you are lowering your co2 levels in the blood, co2 is necessary for keeing the blood vessels and airways open. This gets the oxygen and nutrients to the muscles more efficiently.
Just started running last month doing runs 6 days a week might be why I’m always burnt out as a beginner but to late to change that will take the other things in mind
Welp jumped the border and I outran the two Ford f-150s chasing me and managed to steal a gun and used it as metal and sales to melt it and made a metal bar which went to a pawn shop then collected bottles and then booked a hotel and clothes and worked at McDonald's for about a week until they asked that instead of money they wanted to give me card pay and then they knew I did not have one so they tried finding my id which they should have done at the start and ran off before they called the police and eventually I got to California and got a cheap car which I got through doing small jobs on my journey eventually leading me to finally be able to rent a apartment for a month and worked random jobs and finally had around 9,524.69 cents (no joke on the cents) and then after some years I finally got a green card and now I am owning 2 seven elevens and a wetzel's pretzels which I am now typing this.
My advice would be to not get bogged down in running Apps & YT videos…obsessing over times & distances. You get a good pair of running shoes and you get out there and build up your endurance,times,fitness…at first it will be hard & you’ll want to quit but persevere and within a few weeks you will make progress. I find you get better at things,learn & improve when you’re almost not trying…running is like my medicine✌🏾✌🏾
Your videos are definitely some of the best free videos around. They have really helped me immensely to grow as a runner. Thanks a lot! I watch your videos whenever they’re out because there is always so much to learn 🙂🙂🙂
I’ve always done my breathing through my nose which has limited my speed. It makes sense not to though since I definitely breath through my mouth when powerlifting and weightlifting 😂
Probably has been said already however the best advice i got and also recommend with newbie runners is Slow down Slowly increase your distance ,standard is about 10% per week to avoid injury And i agree hydration is also very important If you start to dehydrate your heartrate and blood pressure goes up fatigue will quickly follow On longer runs i hydrate with magnesium fizzy tabs in my water to stave off cramps Fast fwd many months later ive changed my diet to keto and lchf Also 6 months ago i started training maffs 80/20 low heart rate This along with my weight loss has helped me significantly
I breathe two mid-long breaths on the nose, then one long out to nose. Can run 4km 12kmh without losing breath with 107kg, breathing on mouth makes me thirsty.
All really helpful advice, even experienced runners should still be open to listening to the obvious good advice as a reminder to themselves, very many thanks.
Awesome video and sound advice. Here are my two cents: PATIENCE, that's number one requirement. Some people expect to do in 15 mins what they didn't do for the last couple of years of sitting in an office or at home. It doesn't work that way. Start small, and increase steadily and slowly, if you are in your 40s or 50s, don't expect to perform like a 20 year old (or like the people in this vid). Even if you run slowly, it's still faster than your ass sitting on a couch, if you compare yourself with those people that pass you on the trail, you are just ruining the experience for yourself, patience, that's the key, and you will be improving in speed and endurance before you know it.
I ran 20km for 1:45mins with no water or any energy(food) I didn't have problems with my breathing but my legs is kinda want to giveup , my pace is getting slower since I gain weight . I didn't ran any marathon or what I just do jogging everyday for almsot 3yrs .
Thank you for this. I am training for navy as I ship may 30th and my recruiter wanted me to get in quick and I get a nice bonus so only had 1 month to train and Jeezum crow running was hard. After watching this today, I learned a good pace for me per track lap (2:05) and how to breath and everything. I used to not even be able to do more then one lap cuz I was trying to get 1:40 lap which I don’t need. Today I did 3 laps in a row. Could have done more but shins started to hurt. So I walked 1/4 and ran 1.75 and repeat until 7 laps. Wild stuff.
Gcn and gbmn viewer who decided to pick up running to compliment my fitness. After watching a different video from you guys and focusing on a shorter stride length I set a pb on my next 5k and added an extra mile because I felt way less fatigued than usual.
I try to nose breath on my runs but if I'm pushing myself at all it seems like I always end up mouth breathing at some point. It's like my nose just isn't capable of doing the job.
Thank you,I am really grateful that you made this video, I realised I have been running wrong my whole life😅 The tips helped decrease my timing by 2mins and 30 seconds so they are super useful. Also, sorry english is not my native language so I am not very good at it
thanks for the advice!! today i managed to run 1.6km just because i followed your advice, i did what you said about slowing down and it did indeed help!!
I usually try to only breath through my nose slowly and controlled. If I break the rhythm or cadence of my breathing and begin hyperventilating, I hold my breath a second and begin getting my breathing back in order. Is that normal?
Very good video. My couch to 5k podcast said breathe in for 6 steps and out for 6. That's impossible. Also said to breathe in through your nose. I think as long as you're controlled then do what feels right.
Yeah sounds like it. I've using contact with the floor to kick in a breath and kick out a breath. Don't usually follow this when I'm doing sprints though
Hi , great vid! You talked about activation. Exercise a few films ago. Found that very useful- could you do a bit on that? You may have covered it already
Breathing is KEY...it sounds crazy but I've noticed sometimes I actually catch myself briefly (for a second) holding my breath. It's nuts but I've noticed it.
I’ve had the same thing hah
Yes, in the past I've had to tell myself, "don't forget to breath", lmao. Seems like such an obvious thing, but sometimes the brain is weird.
@@aletheist2709 i think we get nervous, or the brain interprets the elevated heart rate as anxiety and automatically makes you hold your breath as a response. It sucks! Im very guilty of not noticing it until I feel my lungs might explode aaa
same
You can even pace yourself with breathing. Breathing out for longer will reduce your heartrate and effort a little bit. Taking deeper breaths and exhale faster, like in the video, will increase rate and potential effort.
Slow runs with different breathing will help you with any stitches you might become.
Getting good sleep regularly is critical too for endurance performance and recovery.
Sleep, my biggest issue.
@@ampmri2434 avoid sugary food..
@@jenellygarcia8013 I don't eat much sugary foods, only fruit. I'm just a "night owl".
Is that Tom Cavanagh in yo profile pic
This is where I've gone wrong recently!!!! I found that my energy just depleted cause little sleep
My biggest advice for new runners is always... SLOW DOWN. My wife wanted to train for a half marathon. But in her runs she would always complain she was out of breath too quickly while her legs weren't tired, yet. I kept telling her to slow down until she got to a pace where her legs go tired before she was out of breath. That was her light bulb moment and it worked. It's not a sprint, so don't sprint (unless you're a sprinter). Get used to running slowly and allow your body to build up fitness and efficiency. Then your body will naturally speed up - and you can start to add in interval training. But, you have to crawl before you can walk, and walk before you can run.
And whenever I go out for a run, if I am feeling too tired, I will slow down - unless it's a Tempo run or interval training.
Just slow down and allow your body to build up it's fitness. It will happen.
I believe your wife should check out Patrick McKeowns advice of nose breathing and breath holding exercises..
Thank you, Evan. Very good advice.
Thank you for this trick. I am 60 an started running. And it is like your wife told my legs don't hurt but I have problems with my breath.
Today I ran slower and tryed intervalls. Yes. Much better.
Thank you a lot. I very apreaciate what you wrote.
Edith
I thought about this on my first trail half marathon. So I followed these ladies who had Marathon Maniacs shirts on. I figured I would run their pace since they "obviously" knew what they were doing... But by mile 3 I wanted stretch my legs and had to leave them behind. In the end I learned that I should find my own pace, not anyone else's. I thought if I went my 5k pace I would get exhausted but I underestimated myself.
when i start running my legs start hurting after 2 mints,badly hurts i m feeling my legs will blast🥺🥺🥺
1.: 0:51 warm up/down
2.: 1:41 breath properly
3.: 2:44 be healthy
4.: 3:31 pacing
5.: 4:35 running technique
6.: 5:49 take a break
Bonus: 2:51 Frasier
People who make timestamp summaries are life-savers.
I think keeping motivation stops you from feeling tired as well
Thank u
Thank God
Finally. Someone who gives advice and doesn't expect us to breathe through our nose.
I agree I tried breathing through my nose technique and it definetly does not work.
I breathe mainly through my nose, only use my mouth when running uphill
@@ernestoglez6725 , you are lucky to have good nasal airways.
Did you know that nasal breathing improves performance? And once you’re tired and you start mouth breathing it’s like unlocking an extra gear, when you mouth breathe you get all of the oxygen in, meanwhile nose breathing only lets a certain amount of oxygen in and gets your body used to higher CO2 levels and once you start mouth breathing it allows a flow of extra oxygen your body knows how to use, there’s an actual science behind all of this
@@brandon4391 I certainly experienced this during my runs. Initially when I started breathing through the mouth, it felt godly - a lot of power. But slowly as the distance increases, I can't keep that up. And as I started feeling comfortable with mouth breathing, I started doing it pretty early during my run and ended up spending lot of energy to breathe. Then I tried unlocking mouth breathing only when needed and that has gone pretty well for me! I'm not sure about the science part though.
Great advice on breathing, Mark! The 3:3, 2:1, or even 4:4 (if you want a real challenge to force yourself to slow down) rhythm is massively helpful when it comes to finding a sustainable breathing rhythm tied in with your running cadence. As an asthmatic runner, sorting out my breathing when I was getting started years ago was a GAME CHANGER!!
4 weeks running now and if anything i am getting worse. I did 5.3km last week and had enough energy to go another lap. tried the same run this morning and got 2km, no real energy. Had breakfast 45mins earlier. any advice?
Is breathing in from your mouth out through nose helpful
@@gerardkelly7418 depends how big is your breakfast. I tend to go for a run without breakfast if I were to do it in the morning. Just a banana, a glass of water and coffee. But of course different people have different preferences. I'd say you can try a few different light breakfast and see if that works for your run.
You get 20% more oxygen through your nose than mouth. Stop spreading lies.
Google it yourself he's wrong.
Breathing through the nose has shown to stimulate parasympathetic nervous system fibers that are situated in the lower lungs. This aids in maintaining heart rate throughout exercise to decrease spikes that may lead to increased oxygen consumption, decreased endurance, and decreased time to overall fatigue.
Breathing in and out through the nose is how I roll. Highly recommended. Just clean your nose.
I started walking a month ago, then I gradually shifted to jogging n now I can run n I am loving it .I wake up every morning feeling happy
Just back from my 6th run in 2 weeks. Progress is happening.. Breathing routine just nailed.. Super happy 😁
Great to hear 🙌
“Hydration is important”
Me: *gets glass of water*
Every time I’m just reminded *oh yeah... water* and go grab a glads
?
@@quinnbeck3518glads? *noted*
@@quinnbeck3518 😆
Lol yep
“You obviously know how to breathe”
Me: *bold claim......*
haha
Hahahaha 😂😂😂
😂😂😂
Hahaha😂
I followed all of the tips perfectly and I ran for 10 days straight and didn't get tired.
Mark Chavez what
Same
Will the real Forest Gump please stand up?
Thanks to this I am finally able to run from my problems
How far did you run each day
Honestly I hate working out but I force myself to do 1 hour per day because it greatly improves my mood/mental health and quality of sleep. I also feel proud of myself and a great sense of accomplishment each time I complete a workout.
Don't hate it then. Like it. You know the benefits.
honestly inspirational. good on you for doing whats good for you in spite of yourself. good thing is, the more you invest in it, the more you grow to love it.
@@kanjakan This. You have to change your mindset.
Super underrated video
first
Glad you said something about the breathing. Once I’m up to speed, I find it nearly impossible to NOT breathe through my mouth. I’m also trying so hard not to run every single day just starting out here. I use to be super fit and totally let myself go for fear of ruining my knees. My sister is a runner and already messed up one of hers and she is 10 years younger. Once I learned that I could actually help my crepitus by being active, I tossed my fears aside and tossed on my running shoes and my knees have been fine. I’m 54 and seriously overweight- fibromyalgia and all that. I recover far quicker just running ever other day, for now, and having a mostly vegan diet. This helps with recovery and pain like nothing else. I can’t wait to see how much I’m able to progress back to my previous fitness level
I’m in cross country and I have a 2 mile run next Tuesday so this really helped. I only had 1 week of practice so this is really gonna be helpful.
same i’m half way through my 4th year and i’ve only ran 4ks but i raj a 5k race today and it was rough
I have to do cross country too but I was only told today..it’s TOMORROW
😨f the 😭 ,
@@stella-maekid-vids81 I have cross country tm and rn is 10pm!! I’m trying to find tips to run faster when I should be sleeping. Pray for me 😭
@@stella-maekid-vids81 ;;;;;;;;;;;;;;;;;;;;😊;;;;😊😊ᝧ😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊
2:00 Mouth breathing makes you feel less tired, because they clear the CO2 in the blood but the thing is that lower co2 levels also mean lower oxygen levels due to the osmosis that our body uses to actually absorb that oxygen. Also the sinuses naturally produce nitric acid that dilates the blood vessels allowing for more oxygen absorption wich the mouth cavity and larynx do not. I suggest nose breathing because even if it feels more suffocating (due to high co2 levels) your body will naturally build a tolerance for that co2 overtime while giving more oxygen.
That's considering you can breathe through your nose perfectly with no issues. Many people can't do that, myself included. I'd rather work on breathing through my mouth as efficiently as possible than struggle to breathe through my nose.
@@LosEagle well when I run and get a little congestion I do what i call 'nose vaccum' wich consists of breathing through your mouth and breathing forcefully through your nose a few times to clean it and it usually works
@@LosEagle You really need to check out the Oxygen Advantage with Patrick McKeown. He has a simple technic to unblock your nose via the so called breath hold...take a soft breath in soft breath out and hold until you hunger for a new breath..besides, by doing this you mimic high altitude training even from living room..
I was always taught to breath in through nose to get all the oxygen from your diaphragm and out through your mouth, again oxygen from diaphragm. We need to breathe from our diaphragm as supposed to our chest that restricts less oxygen from it.
In through nose you will feel your belly rise up and rise down. If you try only mouth, ur can feel that breathing only in your chest area.
Besides when i used to use my mouth only, i tend to get dry mouth and i did feel the difference of feeling lack of air restriction.
@@LosEagle hmm, check the Oxygen Advantage which will show you how to breath through your nose event hough u think u can't.. A quick method to clean Yr nostrils.. Breath in slowly through Yr nose.. Breath out slowly through Yr nose.. Hold Yr breath by pinching Yr nose with Yr fingers and shake your head side ways until you get hungry to breath..
Yr nostrils will open up n it will be easier for you to breathe.. Do it a few more times.. This BTW a high altitude training.. Good luck
5:58 instructions unclear, got arrested for public indecency
My only method to last throughout long runs is listening to music or podcasts. Great video btw!!!
3:31 Regarding pacing, it's been an interesting observation of mine that my pace seems to be pretty darn consistent regardless of distance, unless I'm doing a timed mile and a half for a PT test. Whether it's a short run to shake some stress off or a long run to push my limits, I tend not to vary much in that regard.
Mind you, it's not a very *fast* pace compared to a lot of runners I know.
I agree with the well balanced diet. When I'm eating awful my runs are awful and slow. My energy just isn't there. Thanks for the great video!
I always breathe through my nose while running, and it feels totally right and natural. In fact, I don't even think about it, I just do it.
It keeps me from getting dry mouth, increases my lung capacity, and helps me not to snore when sleeping.
I also do a technique with my tongue while running that helps me to go deeper into my meditation groove while opening my throat wider and strengthening my muscles to lessen and eliminate my snoring, which I have had an issue with due to having a small chin and throat passage.
I highly recommend getting into the groove of nose breathing.
Who else is watching this in bed
Hahahahaha! Me😂
😮😂😂😂😊
Me
Me too!!😂😂
Me 😊
I’m a freshman in high school doing cross country and my coach has us do 2 mile warmup, a workout, 2 mile cool down and stretch, then we’re done. We practice during the week and do 3 days a running workout and 2 days a different type of workout.(it’s always different depending on our next race). You get used to it and now it’s actually pretty fun.
@@Michael_Domingo sry that was my weird sister commenting on this vid idk what the vid even is
I’m a new runner. I ran my first 10km running event which took me 1:15. I was happy to not stop and get through it. I would like to do a half marathon this year.
I wish u good luck!!! I believe u can do it!)))
Dayum, atta girl! Still trying to accomplish 5k here. Keep on moving!
Where can I run marathons?
@@LilXancheX look up up-coming marathons around your area
Like 1 hour and 15 minutes ?
At 52 years old rest is just as important as the running,20 years ago I would have went out every day but it’s not beneficial to long term health at my age now it’s about striking a balance and listening to your body ,also never warmed up for a run ever just start off slowly and work into it...👍
“You obviously know how to breath”
Me: *forgets for 3 second on how to breath*
Just want to say thank you so much GTN for continuing to post these videos. I really look forward to them and it's especially great during this time with races being cancelled for the foreseeable future! Also missing Fraser (was that him eating a donut by the way?!)
I am a NJROTC cadet in high school and I have a physical fitness test every nine weeks. I have to pass the PFT in order to promote, but I have to run a mile in 8:45. I hope that this video will help me with the run and normal PT days.
Thank you so much for the breathing advise!!! Especially as a swimmer, where breathing is more obvious structured, this has always been a huge struggle for me
in comparison with swimming, running piece of cake... but swimming... the breathing part is difficult..and require structure.. I started to swim more cause I want to train for mini Marathon s to help me
I applied your comment on breathing through the mouth rather than the nose today. It worked, but I also tried breathing through the mouth and nose simultaneously. My nose gave a slight snoring sound, but I felt more stamina and endurance using both nose and mouth.
Really enjoying the videos I've watched so far. I have only been running for just over a month and I'm a forty year old smoker.
I am in training for a half marathon and just ran eight miles on Saturday with minimal problems other than some hip Issues towards the end of the run.
I know that being a beginner and smoker make it that much more of a challenge.
I look forward to watching more videos and Improving my running capabilities.
I've been running for years but this video taught me a lot. Thanks to you.
Been looking up alot of running technique research. I used to run then stopped for years but i never researched an efficient proper way to do it and this is all helping me. Only thing i'm missing is a running partner. Never did well keeping pace with others but maybe that's exactly what i need.
I have been a competitive runner for 51 years now, since my mid teens. In all that time I have never once actually felt “tired” or wanted to stop a run (or race) due to feeling tired. Not once, stopping only because of sudden injury, illness, a fall, or on rare occasion side stitch.
Yes of course, I have often felt completely exhausted AFTER a hard run or a race, especially the longer distances, etc. But not during the run itself.
I have always felt that running is 75% mental (psychological) and 25% physical. Once 100% committed to the run the inherent mental state simply takes over and pushes one through all the barriers (Ie: pain, discomfort, motivation, etc) to complete the task at all cost.
Inner discipline is the runners greatest asset.
very very true. it is mostly mental. when you're running you just tell yourself keep going push push push.
Good explained. This is right. A friend of mine told me: "don't think so much, just start running. Don't think about how you feel when running. Think about how fit and healthy you feel in three Month."
You know what, you are so spot on,I’m very,very, new(I started on 18 May with 2 rest days,ran 3 days rested 1 day and 3 days and rested 1)to the sport of running and I am very guilty of this running,stopping and running again...I have noticed that running is actually largely a psychological game where one has to mentally push themselves...this previous Sunday I ran my first ever 10KM and yesterday rested but my legs/thighs/calves were in so much pain...today I went out again with the intention of going another 10KM but man my legs were just in a mind of their own,I tried so much to motivate myself to push through the pain,tried to motivate myself by telling my brain that it’s just discomfort that I have to get through to be a good and solid runner but really my legs refused outright and I ended up cutting my route shorter and reverting back to the same distance I started with last Monday- 4,3Km. If I may ask,am I pushing myself too hard too soon,should I keep building by running those short 5km session and work myself gradually to that 10KM warrior that everybody seems to master with relative ease...I know I shouldn’t be making comparisons with others but I have that urge to be a consistent good runner like many folks out there. Lastly,I thought I was the only person going through this but I see many runners are experiencing the problem/technique of breathing,just exactly what is the best tip,breathing in through the nose and exhaling through the mouth? One thing I’ve noticed is that when I run on flat roads I generally breathe easier through the nose and out the mouth but as soon as I hit an uphill I lose rhythm and start breathing through my mouth and heavily so...your assistance will be highly appreciated in this as well...Thanks🇿🇦✌🏿
DASHYDASH EYESPOKE
The best advice that I can give to anyone just starting out...is to work into it gradually in incremental steps....
IF you are new to running one should not run 10K distances until one has built up the necessary training ground work.
This will take 3-4 months of shorter distances, 5K, 6K, and 8K....to ease the body into the zone.
Running 10K from almost scratch will do exactly as you describe here simply because the muscles are not conditioned to run that far.
Gradual distance increases are so important for new runners...I recommend no more than a 10% increase per week. It’s very important to feel “comfortable” running at one distance level...before moving on up to the next.
Follow this strategy, be meticulous, and progress will follow. Often quite surprisingly over the course of the first 3-4 months as your system becomes fitter (aerobic ability) muscles strengthen and overall you are accustomed to running in general.
Always time yourself and log “split” times at various points along your course. Get a decent Timex Ironman watch.
This is a great personal motivator and allows one to gauge their progress in detail.
I have kept daily running logs (with my interval point split times) since the mid 1980’s 🤓
I still do it to this day.
So what technique do you use whrn breathing while running/jogging etc? In through your nose and out your mouth or just your mouth? What do you recommend for beginners 3x3 3x2
Hey everyone! Hope you're all doing great. :)
I have been on a diet since June 3rd. I am 5'8 and on that day, I weighed 278lbs. The heaviest I've ever been in my entire life. Today, I am now 241lbs. My goal is to get to 175lbs. Last week I started running with workouts throughout the run with one of my military friends and just from the couples of runs I've had with him, my endurance has really gone up! This video is absolutely fantastic! I took his advice and believe me, it works beautifully. :)
Awesome Benjamin- what was your exercise schedule, reps, rest days etc. TIA (Thanks in Advance)
@@mariekey2600 Hey there! I'm running twice a week (Monday and Thursday) with 2-3 workouts durning each run. My fiend likes to switch the workouts up on me. But two of the exercises we do every time are planks, pushups and sit ups. Planks right now for me are about a minute long (or as long as I can go) then we break for about 15 seconds and go right back to it. We do that about 3 times and go straight to pushups. We do as many as I can (at the moment I can only do about 10-15) and go straight to sit ups. I can only do about 20 of those right now before taking a few seconds break. After that we get up, take a few sips of water, stretch and get back to running.
@@mariekey2600 I hope what I wrote wasn't too confusing. I'm honestly rather new to doing any kind of working out so don't know exactly how to explain everything. I know that all I'm doing right now isn't impressive for most people. However, for me, someone who has never been able to stay motivated, to keep pushing myself and actually see resutls. I've been able to do more and more with each run.
@@benjaminshepard4819 No not confusing. Thank you for sharing.
Ya I've even noticed my knees, shins, feet or ankle sometimes will hurt and it actually just means I need more water quickly.. I'm still testing this but so far so good. I did just over 3000 miles last year about 7 to 15 per day my first year ever . I run really slow as to not injure myself .. anyways still trying to learn thanks for the tips everyone !
The mouth breathing tip was a shocker to me. Seems like everyone on the Internet advises you to breathe through your nose but my nasal passages just can't get the job done.
Do you drink Cow milk?
@@applemunchie4744 Sometimes. Not daily or anything. Why?
Deviated septum gang wys
@@Remington-wl7jp cow's milk tend to cause nasal congestion
@@stylehold Oops. I drink milk daily and my nose gets hard. 🥺
I had brain surgery when I was 14 which cut many of the nerves in my right foot. This happened 7 years ago. I just began cardio today for navy pre-training. After running for 3 minutes today, my right thigh felt so heavy that it literally felt like I was dragging the right side of my body. I only lasted 7 minutes before my leg died on me. I will continue doing this everyday and will come back to record my progress.
wish you the best luck
update?
Hope you're doing well
Good tips. Breathing 2x2, and 2x1 are good. Also do 3x2 for down hill speed.
2x2 is my fav rn
I only breathe through my nose and not my mouth because I've accidentally swallowed flies that way
I almost swallowed a dragonfly. And I also only breath through my nose when running
I can’t 💀💀
same but for me I get cramps while breathing through my mouth
I used to get cramps alot too but I read that if you exhale on your left foot it's supposed to help
How they taste??
Been running intensively for 5 months now and everytime I run I try to set a record, always improve upon my time, but it is hard on the motivation. The pacing tips is a really good one. Thx and nice video you just got a new sub !
I never thought stretching helped me be a better runner. Thank you for supporting that.
Have to run 2 miles in 12:30, for soccer/football. It has been 2 years since I last played, so I’m hoping I can make that goal by August. Wish me luck.
I'm an asthmatic patient suffering from chronic asthma since my childhood and I've gained quite a bit of a weight during the lockdown. Weighing in at 80 KG's being 6'3 and today when I first went out for a run. I got exhausted within 1 min of jogging and ngl it was embarrassing to see others not stopping for 5-10 mins at once, hence the need for me to search this up arose and here I am.
Watching to prepare for navy basic training and buds training🙏🏾
Same here. I put joining the Military on my wish list so i'm always on the treadmill and the road
Got out of bootcamp about a year ago. The 12 min mile is honestly not that tough. Just keep practicing and you'll get it done, trust the process
id suggest read david goggins book cant hurt me if you havent already its awesome
I’m going into the Marine Corps so I’m watching videos like these to help improve my run time
By breathing through the mouth you are lowering your co2 levels in the blood, co2 is necessary for keeing the blood vessels and airways open. This gets the oxygen and nutrients to the muscles more efficiently.
Just started running last month doing runs 6 days a week might be why I’m always burnt out as a beginner but to late to change that will take the other things in mind
The cops still caught up to me
💀
Welp jumped the border and I outran the two Ford f-150s chasing me and managed to steal a gun and used it as metal and sales to melt it and made a metal bar which went to a pawn shop then collected bottles and then booked a hotel and clothes and worked at McDonald's for about a week until they asked that instead of money they wanted to give me card pay and then they knew I did not have one so they tried finding my id which they should have done at the start and ran off before they called the police and eventually I got to California and got a cheap car which I got through doing small jobs on my journey eventually leading me to finally be able to rent a apartment for a month and worked random jobs and finally had around 9,524.69 cents (no joke on the cents) and then after some years I finally got a green card and now I am owning 2 seven elevens and a wetzel's pretzels which I am now typing this.
Skill issue
Hello, I'm from Thailand, making you set goals for your activities that day.
My advice would be to not get bogged down in running
Apps & YT videos…obsessing over times & distances.
You get a good pair of running shoes and you get out there and build up your endurance,times,fitness…at first it will be hard & you’ll want to quit but persevere and within a few weeks you will make progress.
I find you get better at things,learn & improve when you’re almost not trying…running is like my medicine✌🏾✌🏾
Your videos are definitely some of the best free videos around. They have really helped me immensely to grow as a runner. Thanks a lot! I watch your videos whenever they’re out because there is always so much to learn 🙂🙂🙂
It's not the breathing its the tightness in my legs I guess the distance that gets me
yeah me too
Don't think bout the way just look down and run.
Potassium! Drink pickle juice. Bone broth.
@@sunnyson2503 thank you
That’s the lactic acid building up. Try some tempo runs or hill repeats to build up your strength and lactate threshold
Thank you so much. This helped me on my first cross country meet ever!
Thanks for the tips! Starting to run again on Tuesday morning. Will see what happens to my body and mind.
Many thanks 😊
2:46 "You should eat healthy"
Me with my chocolate mousse
👁 👄 👁
🤜 🍫 🤛
Need to watch this before my basic training at the army tomorrow
I’ve always done my breathing through my nose which has limited my speed. It makes sense not to though since I definitely breath through my mouth when powerlifting and weightlifting 😂
Probably has been said already however the best advice i got and also recommend with newbie runners is
Slow down
Slowly increase your distance ,standard is about 10% per week to avoid injury
And i agree hydration is also very important
If you start to dehydrate your heartrate and blood pressure goes up fatigue will quickly follow
On longer runs i hydrate with magnesium fizzy tabs in my water to stave off cramps
Fast fwd many months later ive changed my diet to keto and lchf
Also 6 months ago i started training maffs 80/20 low heart rate
This along with my weight loss has helped me significantly
I breathe two mid-long breaths on the nose, then one long out to nose.
Can run 4km 12kmh without losing breath with 107kg, breathing on mouth makes me thirsty.
Literally watching this WHILE running because I’m dying. 😭😭😭
Excellent info .... My heart beat easily hit 160/mins n whole body heat up so badly (was able to run better in rain but not the hot sun day)..
I'm royal marine under training, we run with 40kg full gear, we run upto 4 miles run and walking to catch our breath.
Thanks for the advice! Really appreciated!
All really helpful advice, even experienced runners should still be open to listening to the obvious good advice as a reminder to themselves, very many thanks.
Awesome video and sound advice. Here are my two cents: PATIENCE, that's number one requirement. Some people expect to do in 15 mins what they didn't do for the last couple of years of sitting in an office or at home. It doesn't work that way. Start small, and increase steadily and slowly, if you are in your 40s or 50s, don't expect to perform like a 20 year old (or like the people in this vid). Even if you run slowly, it's still faster than your ass sitting on a couch, if you compare yourself with those people that pass you on the trail, you are just ruining the experience for yourself, patience, that's the key, and you will be improving in speed and endurance before you know it.
I started training weight to help out with my mental health issues it didn’t work so I tried running and it’s helped so much.
Running got me out of this scaremongering the pandemic nonsense.
Running does clear the head
🙌🏻
Pov:coach said we're running today
I have to run a mile tomorrow and thats why im watching this
@@nutsackjoe4202 a mile is not as much as you think so just don’t overthink it and you’ll be fine trust me
What baffles me as a newbie is why we can’t get my miles by warming to doing some running
I ran 20km for 1:45mins with no water or any energy(food) I didn't have problems with my breathing but my legs is kinda want to giveup , my pace is getting slower since I gain weight . I didn't ran any marathon or what I just do jogging everyday for almsot 3yrs .
Talk about cap
i just started football and we are running half a mile to start. this really helped me be one of the leaders. thanks
Bonus: strength training,
and run long distances or high volume, that makes runs seem shorter and then easier.
Very nice. Also, I thoroughly enjoy your running shirt. Great message! Semper Fi
Great video as always 👍
Thank you..
Thank you for this. I am training for navy as I ship may 30th and my recruiter wanted me to get in quick and I get a nice bonus so only had 1 month to train and Jeezum crow running was hard. After watching this today, I learned a good pace for me per track lap (2:05) and how to breath and everything. I used to not even be able to do more then one lap cuz I was trying to get 1:40 lap which I don’t need. Today I did 3 laps in a row. Could have done more but shins started to hurt. So I walked 1/4 and ran 1.75 and repeat until 7 laps. Wild stuff.
This helped. I joined a track team, and this helped me.
I joined cross country and I’m pretty good
@@lifeuncovered6188 as you should
Gcn and gbmn viewer who decided to pick up running to compliment my fitness.
After watching a different video from you guys and focusing on a shorter stride length I set a pb on my next 5k and added an extra mile because I felt way less fatigued than usual.
Breathing myths busted in the book OXYGEN ADVANTAGE, by Patric Mc Kean, and I really do 18 k at 6 pace with nasal breathing and I'm aged 51
Worst advice was the mouth breathing part. We actually get more carbon dioxide when mouth breathing.
I do nasal breathing too, I really believe it’s the proper way of breathing.
I try to nose breath on my runs but if I'm pushing myself at all it seems like I always end up mouth breathing at some point. It's like my nose just isn't capable of doing the job.
To last during a race of endurance, breathe with your nose...
@@nicholaskoenig3106 how does the ratio of gases in atmosphere change when we breathe through the mouth?
This is awesome 👍🏽 I'm Just starting but with jogging at a slow pace and I'm really happy that I'm slowly picking up the pace everyday 😊
Love this! I needed to hear this advice thank you! I want to get faster 🏃♀️💨
Haha it looks like ur farting on the emoji 🤣
DO SPEEDWORK !
Thank you,I am really grateful that you made this video, I realised I have been running wrong my whole life😅 The tips helped decrease my timing by 2mins and 30 seconds so they are super useful. Also, sorry english is not my native language so I am not very good at it
ur speaking good english tho lol
I know I'm making progress because now when I run full speed I breathe less like Michael Jackson in the kids pool, and more like Darth Vader sleeping.
Thank you for these tips mate.
Simple, easy video and very clean and thanks for not always asking to follow you in every segment.
I will start following you knwo
Whos gonna carry the boats🔥
thanks for the advice!! today i managed to run 1.6km just because i followed your advice, i did what you said about slowing down and it did indeed help!!
I usually try to only breath through my nose slowly and controlled. If I break the rhythm or cadence of my breathing and begin hyperventilating, I hold my breath a second and begin getting my breathing back in order. Is that normal?
Ive been running for a week now before this video i had problems and wasnt comfortable with my runs after watching this is really helps thanks!!
Great tips 👏✌️I learned on the run I wish I had those explained when I started 🤷♀️
Very good video. My couch to 5k podcast said breathe in for 6 steps and out for 6. That's impossible. Also said to breathe in through your nose. I think as long as you're controlled then do what feels right.
I feel dumb but is it hard for other beginners to breathe on the correct strides. Maybe I'm trying too hard to count and breathe.
Next topic : how to run without getting fascitiis please🕊💫🙏🏼
Just realised i'm never aware of my breathing even when running fartlek and uptempo. Must be a good sign i suppose
Yeah sounds like it. I've using contact with the floor to kick in a breath and kick out a breath.
Don't usually follow this when I'm doing sprints though
Watching last minute before physical test for ncc bruuhhh😂💔
Hi , great vid! You talked about activation. Exercise a few films ago. Found that very useful- could you do a bit on that? You may have covered it already
Great advice!! Going to start today!!🙏🔥💖💖💖💖💖💖💖💖
Tip number one, be young!
Good advice to motivate new and experienced runners alike...Greetings from Colombo Sri Lanka with love!🙋👍🌹
I have always struggled with breathing and now I just can’t breathing with a face mask on!
I've been using thin merino wool neck tube - works great as it's thin enough to breathe through and comfortable
Thank you so much