How To Run Longer?

run longer

So you bought your running shoes, paired with compression shirt and pants with matching pair of socks, feeling motivated but to only last after half kilometer run. I know right?! It's very frustrating, but let's fix that together.

James Clear, writer and speaker, said in his best selling book Atomic Habits, not his exact words, that in order to form a new habit you need to start on the rituals. If you want to start your running routine, you begin by going to the running circuit. And if you've already started running, you've already initiated the essential ritual. Now, we have to make it attractive by making it easier and enjoyable habit. You'll be surprised that small changes on your habits or routine will transcend your results.

I've always believed that I have weak lungs, and I will never be able to run in at least a 5k marathon, not to mention the runner's itch that I have to deal with every time I started to run. We're not going to cover runner's itch in this article, but we'll go through the process on how to last longer on your feet. We'll also cover the steps on how to stay fresh on your calves and feet.

When I started running, I can only do two to three blocks then I'm already gassed out. Upon researching, I learned that a huge part of it was because of my breathing. Runners suggested that we breath-in through our nose and out to our mouth. But how breathing through your nose helps? When you breath through your nose, you are collecting more oxygen for your brain and muscles. This will also result to less oxygen consumption and improved heart rate. But what's the relationship between heart rate and oxygen level? Studies suggest that oxygen levels and heart rate have linear relationship. However, having more oxygen intake alone will not help your situation. Wait what? Dr. Eric Berg, noted about this on his Youtube channel, you may seen his videos. He also tackle a very important topic which is about Chronic Hyperventilation, the lack of Carbon Dioxide. When this happens, our blood cells are unable to absorb oxygen which causes heart stress and fatigue. Aha! It's now making sense, but not until I've tried it, I won't be able to testify for it.

I was in Whistler last weekend, a very beautiful town in North Vancouver, so I thought giving it a try. Here's my results:

Normal Breathing

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1st 5mins. run: 117 BPM

2nd 5mins. run: 118 BPM

Breathing Through Nose

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1st 5mins. run: 112 BPM

2nd 5mins. run: 113 BPM

Yay! My results speaks for it. Although I have to be honest, there are few things to consider. First, I only used my phone to record my heart rate. Smart phones are not meant for this function, so it's likely not the most accurate tool for this intention. I also lack the equipment to measure my oxygen level, which I used to have at the hype of COVID-19. But despite all of these, I actually feel fresher when I was breathing through my nose than my normal breathing. Let me know your output and how much improvement it gave you.

But wait, how about the sore calves when running? There are few steps that you can do to fix that. First, is doing warm-up. You need to prepare your body for the physical activity and let the blood flow. This will also help loosen up your joints and prevent injury. Grab a jumping rope and do few skips or 5mins. jumping jacks or even 3 sets or air squats. Don't forget to do stretching. This promotes flexibility and reduces muscle imbalances through blood circulation. You can also choose to wear shoes with higher heel drop and avoid tight shoes. Changing your workout routine can also aid to your improvement. We've also given a pair of legs and feet, so never run with sore muscles. The goal is to have enough recovery time, so you don't over train your calf muscles.

At the end of the day, your growth can be measured by your discipline and determination. This means that the choices you make daily, from what you eat to how you move your body, reflect your commitment to your goals. Cultivating discipline requires setting clear objectives, creating a structured plan, and adhering to it even when faced with challenges or temptations. Determination fuels your motivation, pushing you to overcome obstacles and stay on track toward achieving your aspirations.

I hope this helps, but please let me know your thoughts, so we can improve together. Your feedback is invaluable, as it allows us to explore different perspectives and refine our approach. By sharing insights and experiences, we can foster a collaborative environment that encourages growth and development for everyone involved. Together, we can identify areas for improvement and celebrate our successes, making the journey toward better health and personal growth a shared and enriching experience.