Run A Marathon Before You Die

This week is another step back week. But I have to shuffle my schedule around a bit to accommodate the 5K Race For The Cure this coming Saturday. My original plan was to do my long run on Saturday (i.e. run 2 miles as warm up before the race then continue running after the race to meet my 7 mile target), but I like to keep it simple and just do the 5K and not worry about all the logistics. So here’s my revised schedule for Week 6:

Mon – Cross Train
Tue – 5 mile (Easy w/ hills)
Wed – 7 mile (My long run for the week)
Thur – 3 mile (Easy)
Fri – Yoga
Sat – 5K Race For The Cure
Sun – Cross Train (Upper body workout at home)

Photo Courtesy of: Cristina Nichitus

I have designated my Fridays to Yoga and some form of stretching or balance exercises (If there’s no instructor). To me, it fits perfectly in my schedule because it helps me loosen up all the tight muscles from all the running and training I’ve done during the week and it helps me prepare my body for the long run on the weekend. I always feel like I got new pair of legs after I’m done with the class. Based on experience, I suggest that everyone should integrate this practice or to their training even if it’s just once a week.

Today, Yoga reminded me about something that I often overlook while when I am running: Breathing. After the class, the instructor and a couple of us were talking and I brought up a question about breathing. I always find my breath out of rhythm near the end of the class. I asked if it was ok to hold my breath on some of the hard poses and he said the breathing should be continuous. He said the most important thing about yoga is the breathing and maintaining that constant rhythm throughout the practice. Most beginners, myself included, get caught up trying so hard to get all these crazy poses and forget to focus on the breathing. That got me thinking about my running. Most of the time, when I go out there, I get so caught up focusing on my form, pace and conserving energy, but I never really take much time to check my breathing rhythm. Looking back, most of my bad runs were because of me starting out with my breathing out of rhythm and never bothered to stop to get back in to rhythm. Especially on those hot and humid days when breathing was so much harder.

During our class, our instructor always makes us do the “Ujayyi” breathing technique. It’s like taking a long deep steady breaths and giving it a little bit of sound especially on the exhale, by slightly constricting the root of the throat. For a more detailed description, read this article about breathing. I wonder if I can somehow apply this technique to my running. Probably not the ujayyi entirely but at least focus on long steady breathing rhythm throughout the run. The ujayyi technique requires you to breathe (inhale and exhale) through your nose. As far as running goes, I think the jury is still out on whether you should breathe through your nose or through your mouth. I did some research on this earlier and end up more confused and frustrated because I kept getting conflicting articles. Marathonguide.com article says “it’s the mouth, not the nose” while Runner’ World says “The oxygen will come through your nose and mouth to your lungs.” Some people claim that breathing only through the nose is the right way. Whatever…I’m just going to do what I feel most comfortable with.

This coming week, I will try to pay more attention on my breathing during my runs. The key is I need to have a good consistent rhythm. 2:2, 3:3, 3:2…(The ratios between inhale and exhale based on foot strike), I will play around with those ratios next week and find the most comfortable ratio that will work for me. As usual, stay tuned!