Breathe properly to maximise race potential – Couch to 10kms
While race pace is an important factor for those running against the clock, breathing properly is also an integral part of maximising your race potential and ensuring a comfortable, enjoyable race.
The clock is winding down fast towards one of the most popular races on the annual Benoni running calendar, the Rowlin Glow Run on October 30.
The colourful, fun night race starts and finishes at Benoni Northerns and features a 5km fun run and 10km and 15km timed races.
Watch this space for the next two weeks for expert tips on how to conquer the 10km race at the Rowlin Glow Run.
Running a 10km race is not impossible, even for those attempting the feat for the first time.
Here are this week’s tips from the BNAC captain, who is adamant it is possible to go from the couch to a 10km finisher!
ALSO SEE: Photo Gallery: BNAC honour Comrades ‘Green number’ recipients
So, take a deep breath and get geared up for the race with this great advice:
Many new runners find themselves becoming quickly out of breath while they are running. Sometimes this is because they are running too fast for their ability, but more often than not it is due to inefficient breathing. When you don’t breathe efficiently, you will gasp for breath, become flustered and running will be uncomfortable. Improper breathing is also believed to contribute to side stitches.
First off, slow down. When you are training, there is no need to race. Find a comfortable pace where you are able hold a conversation. While you are running, avoid shallow chest breathing because you won’t be using your lungs’ full capacity. The air you breathe in stays in your lungs for a short time which means you do not get sufficient oxygen.
Instead, focus diaphragmatic breathing. This is when you breathe from your stomach. It allows you to use your lungs’ full capacity, pushes air down to the lower part of your lungs, and increases oxygen uptake. Make sure that you exhale all of the air out of your lungs completely. If you don’t, you will revert to shallow chest breathing again. Breathing from your stomach is much more efficient and far more comfortable. You won’t find yourself gasping for breath and your running performance should improve.
It is also important to avoid hunching over and shuffling your feet. Rather, keep a good upright posture and keep your chest lifted. It is much easier to use the deep stomach breathing when you lift your chest.
Rowlin Glow Run online pre-entries (www.enteronline.co.za) close on October 24. Race day entries will also be taken at the start from 5pm.
Contact the race office on 083 657 8885 for further details.
Keep an eye on the City Times and social media platforms for more exciting news about the event.
