💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You! Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge
Good day, thanks for all you share on here. I just tried the whole range of breathing exercises. Each I did for 5 minutes with rest periods in between. By the time I got halfway through exercise number three (forced breathe-in & out) my hands were vibrating and by the end, it was quite vigorous, almost to the point of immobility. I hope to get better with time, my first ever marathon is in 20 days. My longet run to date is 27km at 6:49 per km. That'll put me at 4:47 across the marathon, hoping to shave of about 27-30 minutes by race day. I've gone through lots of your video, but will now start implementing your advice daily.
Thank you! Perfect timing as I broke my wrist two weeks ago, (a dog crashed into me from behind, not my fault), and the orthopedist says no running, hiking or sweating until the pin comes out and the incision heals over so I don’t get an infection under the cast. It’s killing me not being able to do any cardio; so thank you for this. Your previous podcasts on pain have also been a big help. I have been using guided meditations on pain management and just believing they work helps.
This is super interesting! I've heard a lot about breathing exercises but never really viewed it through the lens of athletic performance. Makes total sense that you can exercise that system in this way but somehow that's revelatory. I'm training for a marathon in 6 weeks and I'm going to give this a shot!
Really nice video - thanks. I've always been a runner but have struggled with my breathing while running since a bout of Covid. I'm definitely going to try this out. One note of guidance/caution is that the description of the techniques is (understandably) somewhat concise and incomplete. If you're going to invest 30 min per day for 3 weeks then I'd urge going to the source study and then use the links and youtube searches to get fuller guidance on what is involved to do these techniques properly.
I've been doing that 4-7-8 breathing method for 12 reps each morning. No idea if it has any beneficial effects, but it feels good to do. The short rapid breathing makes your blood hypercapnic (higher levels of CO2) which causes the HR to rise. Other supplementary stuff that can help shave off your PB times are anterior tibial exercises and gentle plyometrics for the achilles tendon, both of which reduce the risk of injury and increase your running speed.
@@TiloSchlimbach No, higher levels of CO2 when doing the rapid shallow breathing, which you do in the morning if you want to raise your HR for whatever reason. The 4-7-8 is the one that increases O2 levels. Sorry for the confusion with my wording.
@@RunSmarterwithBrodieSharpe so just this mourning I did a session of Wim Hof Breathing and an hour later the Pranayama exercises. My Bolt score was 58 seconds. Amazing stuff. Just to let you know.
I have a marathon coming up in two weeks and have started putting this into practice today. Thank you for sharing these tips. It was really interesting to learn about the study. I especially liked the demonstrations as it was easy to understand and put into practice.
Completed my first marathon on Sunday and the breathing tips were great. Lungs didn’t give me a hard time during my run. Though, the second half of the run was gruelling. Still happy to have managed to cross the finish line. Looking forward to continue running
Anecdotally, my sleeping respiratory rate dropped 5 breaths/min over the last five days of trying this. There might be something to better recovery here too. 🤔
Amazing info on breathing. Currently I'm putting together a 16 week training block for a fast 10k. Would you advise to do the three breathing exercises regularly or use a breathing device such as the Airofit. Thank you for all the well explained information on your channel it really helped me put together a better running plan. You might be interested in the Easy Interval Method from Klaas Lok.
Would it not make sense to test everyone at the same speeds they initially ran? We could hypothesize that the breathing exercises would result in a lower HR at the same speeds and eliminate the subjective nature of RPE as a variable. The V02Max increases, however, are very interesting.
Hey Nancy, it’s hard to say if it’ll have the same effect, but there is research pointing to those devices increasing athletic performance. I mention those devices in the video I point to at the end of this one, so maybe you’d like to check it out.
Seems like this test should be ran through again with a bigger testing pool, with different groups of runners (elite and non-elite, etc) - then it would be much more intriguing. That said, it's still an impressive initial result.
Seems like an interesting routine in preparation for my marathon in late May, and a couple half marathon warmups prior. As opposed to sitting down, can this be done on an easy run? By the way, I like the product placement of that book I happen to have. :D
Haha subtle placement 🤣 I have been doing 3 part breathing (without the holding the breath part) biting my easy runs this week 🤫 might just work. Good luck with your marathon training!! 💪
I do wonder if they're not getting tired though and in fact it's just the perceived effort that has changed. Looking at the heart rates, they were significantly higher in the second tests, which would suggest they are working harder, even if they don't feel it immediately. I'd like to see how their race results would change
The paper did mention the yogic name for all three but I didn’t want to complicate things and also didn’t want to embarrass myself with the pronunciation 🤣
Good pick up. I noticed that but makes sense if they are running a lot faster. The focus was on the perception of effort but I’d be revolutionary if they ran that much faster without an increase in HR in only 3 weeks 😅
Don’t want to be a party pooper but I don’t see this study showing anything else than placebo effect. Basically second time around people were running at an effort that they would have classified as 5 but now says it was 4. Considering other studies on the topic have shown no performance improvement.
I appreciate you commenting. It keeps me accountable for future videos. There will always be a placebo effect in these non-double blinded studies and I agree this one in particular has major limitations. I’ll point out that the treadmill speed was hidden from all participants but that only helps somewhat. I’d be curious to look into these other studies you’ve mentioned if you wouldn’t mind sharing. Once again, appreciate your input 🤜🤛
@@RunSmarterwithBrodieSharpe You can actually see the lack of physiological adaptation of the intervention group in this study. They run faster post, VO2 consumption increase’s accordingly but so did heart rate. In fact the heat rate, relatively speaking, increased more the post run in the intervening group than it did in the placebo group. Basically meaning the placebo group see a tendency to improved cardiovascular fitness where the intervention group don’t see this. In general the yoga or breathing studies I’ve see. In the past on cardiovascular fitness is running studies where the prescribe yoga for the placebo group. This way both groups believe they are in the intervention group which is smart to equate any possible placebo effect. But I’ve never seen any improvement from base line in the yoga group. A disclaimer, I’m no against yoga exercises in any way but find them useful. Still, in the aspect of enhancing VO2 max I find no support for this. This study wasn’t about that but it can easily be misinterpreted as there is physiological adaptation done with regards to cardiovascular fitness which I simply don’t see in this study.
I can attest that this works, even before watching this video. I was doing the Wim Hof method before, and I had more endurance. I stopped doing that for almost a year and has sucked since. I am now back doing it and ab exercises too and I can see the positive results. Breathing is very essential.
This is the ancient Indian excercise called (pranayama) . people achieved tremendous results. If done right , it could even cure chronic diseases @RunSmarterwithBrodieSharpe
If you tell me that I will run 48 seconds faster per kilometre, I would say you are mad. That would let me set a world record for 1500 meters and 5000 meters.
@@MrSergecj haha I know. It’s just an obvious catchy hook that helps. I feel like it’s not exactly click-bait as this is what the subjects in the research experienced. But I do expect these comments to come my way 😅
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge
Good day, thanks for all you share on here.
I just tried the whole range of breathing exercises.
Each I did for 5 minutes with rest periods in between. By the time I got halfway through exercise number three (forced breathe-in & out) my hands were vibrating and by the end, it was quite vigorous, almost to the point of immobility.
I hope to get better with time, my first ever marathon is in 20 days.
My longet run to date is 27km at 6:49 per km. That'll put me at 4:47 across the marathon, hoping to shave of about 27-30 minutes by race day.
I've gone through lots of your video, but will now start implementing your advice daily.
@@nathyjegs amazing 🤩 keep up the good work and thanks for watching
Thank you! Perfect timing as I broke my wrist two weeks ago, (a dog crashed into me from behind, not my fault), and the orthopedist says no running, hiking or sweating until the pin comes out and the incision heals over so I don’t get an infection under the cast. It’s killing me not being able to do any cardio; so thank you for this.
Your previous podcasts on pain have also been a big help. I have been using guided meditations on pain management and just believing they work helps.
Oh no! I hope you recover swiftly. Another pain episode coming out tomorrow so keep an eye out
I have race in 5 weeks, its perfect time to test this
Looking forward to hearing the results 👏 good luck!
Did it work?
This is super interesting! I've heard a lot about breathing exercises but never really viewed it through the lens of athletic performance. Makes total sense that you can exercise that system in this way but somehow that's revelatory.
I'm training for a marathon in 6 weeks and I'm going to give this a shot!
Amazing! Looking forward to hearing how things go.
how did it go?
Really nice video - thanks. I've always been a runner but have struggled with my breathing while running since a bout of Covid. I'm definitely going to try this out. One note of guidance/caution is that the description of the techniques is (understandably) somewhat concise and incomplete. If you're going to invest 30 min per day for 3 weeks then I'd urge going to the source study and then use the links and youtube searches to get fuller guidance on what is involved to do these techniques properly.
That the difference was so stark is intriguing. Would love to see what the dose-response curve for these exercises looks like.
Great video! What are the yogic terms for the three types of pranayama. I know the second is Kapalbhati. What are the other two?
Dirgha, Kapalabhati and Bhastrika
I've been doing that 4-7-8 breathing method for 12 reps each morning. No idea if it has any beneficial effects, but it feels good to do. The short rapid breathing makes your blood hypercapnic (higher levels of CO2) which causes the HR to rise.
Other supplementary stuff that can help shave off your PB times are anterior tibial exercises and gentle plyometrics for the achilles tendon, both of which reduce the risk of injury and increase your running speed.
Amazing 🤩 thanks for sharing
you mean higher levels of O2, dont you?
@@TiloSchlimbach No, higher levels of CO2 when doing the rapid shallow breathing, which you do in the morning if you want to raise your HR for whatever reason.
The 4-7-8 is the one that increases O2 levels. Sorry for the confusion with my wording.
48 seconds per km would put me right into the Olympic 5k final, cant wait :D
@@PHRfunmusic I’ll keep an eye out 🤣
I keep you posted on my BOLT score after this training block...
Please do! Good luck
@@RunSmarterwithBrodieSharpe so just this mourning I did a session of Wim Hof Breathing and an hour later the Pranayama exercises. My Bolt score was 58 seconds. Amazing stuff. Just to let you know.
I have a marathon coming up in two weeks and have started putting this into practice today. Thank you for sharing these tips. It was really interesting to learn about the study. I especially liked the demonstrations as it was easy to understand and put into practice.
You’re welcome 😇 good luck with your marathon!
@@RunSmarterwithBrodieSharpe Thanks so much 🙏
Completed my first marathon on Sunday and the breathing tips were great. Lungs didn’t give me a hard time during my run. Though, the second half of the run was gruelling. Still happy to have managed to cross the finish line. Looking forward to continue running
Anecdotally, my sleeping respiratory rate dropped 5 breaths/min over the last five days of trying this. There might be something to better recovery here too. 🤔
Love it!
This activates the Parasympathetic nerve system. It calms and indeed recovers.
Swimming really helps with breathing. I haven't had a hint of asthma symptoms since I started swimming semi-regularly for exercise about a decade ago.
Amazing info on breathing. Currently I'm putting together a 16 week training block for a fast 10k. Would you advise to do the three breathing exercises regularly or use a breathing device such as the Airofit. Thank you for all the well explained information on your channel it really helped me put together a better running plan. You might be interested in the Easy Interval Method from Klaas Lok.
Would it not make sense to test everyone at the same speeds they initially ran? We could hypothesize that the breathing exercises would result in a lower HR at the same speeds and eliminate the subjective nature of RPE as a variable.
The V02Max increases, however, are very interesting.
Agreed! That would be very interesting 🤔
What do you think of using an inspiratory/expiratory exercise breathing device? Would that help just the same? Thanks
Hey Nancy, it’s hard to say if it’ll have the same effect, but there is research pointing to those devices increasing athletic performance. I mention those devices in the video I point to at the end of this one, so maybe you’d like to check it out.
Seems like this test should be ran through again with a bigger testing pool, with different groups of runners (elite and non-elite, etc) - then it would be much more intriguing. That said, it's still an impressive initial result.
Seems like an interesting routine in preparation for my marathon in late May, and a couple half marathon warmups prior. As opposed to sitting down, can this be done on an easy run?
By the way, I like the product placement of that book I happen to have. :D
Haha subtle placement 🤣 I have been doing 3 part breathing (without the holding the breath part) biting my easy runs this week 🤫 might just work. Good luck with your marathon training!! 💪
@@RunSmarterwithBrodieSharpe additional thought, do you feel there any benefit of doing these breathing exercises after a run training session?
Is the 3 part breathing exercise done in 1 breath cycle or 3 breaths?
1 breath cycle
I do wonder if they're not getting tired though and in fact it's just the perceived effort that has changed.
Looking at the heart rates, they were significantly higher in the second tests, which would suggest they are working harder, even if they don't feel it immediately.
I'd like to see how their race results would change
@@peadarr totally agree! Good pick up.
Second one is called kapalbhati technique in yogic language
The paper did mention the yogic name for all three but I didn’t want to complicate things and also didn’t want to embarrass myself with the pronunciation 🤣
@@RunSmarterwithBrodieSharpe its ok bro 👍👍👍
Hold on, heart rate was higher on post yoga than pre yoga runs ,so that doesn't say much . Although vo2max improvement looks impressive.
Good pick up. I noticed that but makes sense if they are running a lot faster. The focus was on the perception of effort but I’d be revolutionary if they ran that much faster without an increase in HR in only 3 weeks 😅
You might be interested in BOLT Score as it pertains to running
Yep! Love the bolt score, hence mentioning it at the end of the video.
Consistency could help get faster
@@marathonnierbagino6490 absolutely 💯
Run FARTHER!
Oh goodness 🫣 my English teacher would be so bad at me 😅😳
Don’t want to be a party pooper but I don’t see this study showing anything else than placebo effect. Basically second time around people were running at an effort that they would have classified as 5 but now says it was 4. Considering other studies on the topic have shown no performance improvement.
I appreciate you commenting. It keeps me accountable for future videos. There will always be a placebo effect in these non-double blinded studies and I agree this one in particular has major limitations. I’ll point out that the treadmill speed was hidden from all participants but that only helps somewhat. I’d be curious to look into these other studies you’ve mentioned if you wouldn’t mind sharing. Once again, appreciate your input 🤜🤛
@@RunSmarterwithBrodieSharpe You can actually see the lack of physiological adaptation of the intervention group in this study. They run faster post, VO2 consumption increase’s accordingly but so did heart rate. In fact the heat rate, relatively speaking, increased more the post run in the intervening group than it did in the placebo group. Basically meaning the placebo group see a tendency to improved cardiovascular fitness where the intervention group don’t see this.
In general the yoga or breathing studies I’ve see. In the past on cardiovascular fitness is running studies where the prescribe yoga for the placebo group. This way both groups believe they are in the intervention group which is smart to equate any possible placebo effect. But I’ve never seen any improvement from base line in the yoga group.
A disclaimer, I’m no against yoga exercises in any way but find them useful. Still, in the aspect of enhancing VO2 max I find no support for this. This study wasn’t about that but it can easily be misinterpreted as there is physiological adaptation done with regards to cardiovascular fitness which I simply don’t see in this study.
Also a very small test group. I'm open-minded about the subject, though, and would like to know more about it.
I can attest that this works, even before watching this video. I was doing the Wim Hof method before, and I had more endurance. I stopped doing that for almost a year and has sucked since. I am now back doing it and ab exercises too and I can see the positive results.
Breathing is very essential.
@shadowwarrior2030 same, used to do WHM before runs. When I stopped my times suffered and running felt harder.
Exercise 2 feels strange . I exhale and my stomach just wants to come out feels very unnatural trying to pull it in . Or am i doong it wrong
I am not trained in these exercises so it’s hard to say. Maybe do your own research. These 3 exercises are called Dirgha, Kapalabhati and Bhastrika
This is the ancient Indian excercise called (pranayama) . people achieved tremendous results. If done right , it could even cure chronic diseases @RunSmarterwithBrodieSharpe
This is YOGA. Being specific this is Pranayama. Really yoga is a boon for mankind in every aspects of life.
Instead of kilometers we should run miles I assume! ☝😅
@@Raucherbeinknacker whatever floats your boat 🛥️ 😅
You are a comedian.
Thank you 🤩 🥰
If you tell me that I will run 48 seconds faster per kilometre, I would say you are mad. That would let me set a world record for 1500 meters and 5000 meters.
@@MrSergecj haha I know. It’s just an obvious catchy hook that helps. I feel like it’s not exactly click-bait as this is what the subjects in the research experienced. But I do expect these comments to come my way 😅