Learn 2 Run: Week 3

Run: 1:20
Walk: 1:40

On week three, we will focus on breathing.

A running coach was asked by a new runner how he should breathe, in through his nose and out through his mouth, or did it matter?  His answer was, “Breathe through your ears if you can, it doesn’t matter as long as you get the air in your lungs.”

Other questions are do you breathe between steps, every other step, or other complications.  Mark’s first law is, “You don’t to be smart to be a runner.”  Don’t complicate things, just breathe normally or what feels comfortable.

The only other suggestion is to use all your lungs.  I see too many runners panting, or upper chest breathing.  Basically they are just using the top part of their lungs, not using their whole chest.   If you are getting out of breath, chances are you aren’t breathing from your diaphragm.

So for this week’s training tip, I want you to think about deep breaths, breathing from your belly button.  Combine this with last weeks tip of running upright and you’ll be developing the lung power you will need for your 5 km.

L2R Week 3 Workouts

  • Warm Up: 3-5 minutes of brisk walking.
  • Interval Training: 30-40 minutes
    • Run: 1:20 minutes
    • Walk: 1:40 minutes
    • Do exactly the time listed, don’t do more because you feel good.
    • Slow down if you are having trouble completing the run intervals.
    • Focus on breathing from your belly button, not from your upper chest.
  • Cool Down: 3-5 minutes of brisk walking.
  • Stretch: 2 minutes

Learn 2 Run: Basics
Learn 2 Run: Week 1
Learn 2 Run: Week 2
Learn 2 Run: Week 3
Learn 2 Run: Week 4
Learn 2 Run: Week 5
Learn 2 Run: Week 6
Learn 2 Run: Week 7
Learn 2 Run: Week 8
Learn 2 Run: Week 9
Learn 2 Run: Week 10