 All right, yeah, thanks Breathing breathing techniques and running. Oh, baby. Here we go. All right going out for an easy Easy 10 today. Yes, I'm listening to a podcast right now about the Barclay Marathon's you better believe it. It's happening right now Basically the we're gonna talk about this at the live stream Monday night where we do the running shoe giveaway in case you're Unaware we're doing the next running shoe giveaway Monday night April 1st. It is not an April Fool's joke Monday April 1st at 7 p.m. Mountain time. That's my time 7 p.m. And we're gonna give away at least 10 pairs of running shoes Some of them brand new anyway That night we're gonna talk about the Barclay Marathons, which I'm listening to Right now as I begin this 10 mile easy day. It's been a big week So we're just gonna go bop along for 10 and get her done. So all right breathing techniques We're gonna discuss that later back in the studio. I hope you're having a great weekend wherever you're at in the world Crushing life doing your thing doing your thing. All right Let's go. Oh Yeah We're we're a little sore from the gym yesterday a little sore little sore Feeling good feeling inspired by the Barclay Marathon going on right now in Tennessee. We'll talk more about that like I said Monday night, so we are heading out for some errands But I did not put this upcoming clip into Yesterday's vlog because it was getting a little long. So I decided to cut the clip But I think it brings a little fire a little motivation. So here you go roll it from yesterday Time to get off that couch. What if someone in your life? Has given up What if they're stuck on the couch? What if they're a little afraid to start that marathon training? What if they haven't been to a track in 10 years guys? You can do this. I honestly I was done at 27 28 years old on 33 now I had given up on the marathon I was like guess I was like that boat has sailed it is gone Guys it is not gone. There is hope out there for you, too. Who knows maybe I don't know I'm just putting it out there. I'm feeling inspired to let you know. I Think you should share this video with someone who really needs it and who is struggling to get off the couch Struggling to put one foot in front of the other struggling to open that front door and just say you know what I'm not Going to even run today. I'm not going to go a half mile run I'm going to go for a quarter mile walk because guess what you can't everyone can start Everyone can start. I think I'm going to make a vlog soon Maybe a series of series of videos about I think Everyone in the entire world Should run I serious Imagine the joy that would be in this world and the health that would be in this world if everyone ran Let's just not even every day. Let's just say four or five days a week every else. What are we at seven billion people now? Oh Got me fired up. You got me fired up. All right. I'm on my way to the gym quick transition into the gym Here we go YouTube family. All right, the boys and I we are off to run some errands Basically, we're picking up an item for the live stream on Monday night to make it run smoother And yes true love is in New York visiting her sister right now. So it's just the boys and I we are on an adventure, right boys All right. All right. Here we go rock-and-roll Oh Here we go So I do apologize the clip that you're about to watch is out of focus Sometimes we do have technical difficulties in the studio. So the auto focus on the camera Decided to focus on the back wall and not on me. So sorry about that I'm just gonna have to deal with it for the next five or six minutes. All right Roll the tape. Sorry about that And we're back in the studio. Okay that two-minute clip I showed you earlier was from yesterday's blog where I did my first track session in 10 years So I hope it lit a little fire inside one person if it lit a fire inside one person out there watching it was all worth it showing it to you and Just getting off getting off the couch getting out the front door and we got the cups today at Target with the boys All right, the blue cups are for the ladies the red cups will be for the guys All right, so for the running shoe giveaway Monday night 7 p.m. So tomorrow wow crazy Monday tomorrow April 1st 7 p.m. Mountain time What we'll do is you'll put your name into the chat. I'll explain more at the live stream so this will be a live stream just so you know it's gonna be live and You'll put your name in and then depending on your shoe size your name will go in each individual cup So thank you to whoever sent out the idea for this for staying organized and we're only gonna get better at this running shoe giveaway Business moving forward. So last time it was a little bit of a crazy crazy time here in the studio But we're figuring it out Together and moving on to today's topic breathing while running air oxygen. It's our fuel It's really important and so I want to hear in a minute How do you breathe and have you ever even thought about your breath while running and just so you know this topic idea? Was emailed to me from a viewer Maybe a couple viewers actually but the most recent email was probably about a week ago Maybe a little more and if you have ideas for me to cover I'd be happy to talk about it if I can work it into the overall Schedule for this YouTube channel. So thank you to whoever I don't remember your name, but thanks for sending this along I think it's a good topic. I'm not saying I'm an expert But I'm just gonna share my thoughts on breathing in oxygen But first I want to run a quick clip from a vlog about a month ago or where we talked about Developing our aerobic engine. You know how I like to do that. All right roll the tape in summary The quicker that our hearts can deliver Oxygenated blood to our muscles the faster and longer we're gonna be able to run Meaning our capillary beds are well developed in our lungs to bring in more oxygen Which is delivered to the heart which then is processed into the blood through the heart and pumped because we've been working our heart So well for months and months without Overtraining without plunging our pH levels too low too often with high intensity interval training Then when then when this is when it's exciting. That's right developing the aerobic engine It's a beautiful thing and so as runners We want to be able to bring in as much oxygen as possible So that we can transfer it as I just mentioned through our lungs into our red blood cells into our bloodstream Which then delivers it out to our muscles in order to push off the lactic acid as pot as long as possible When we are running hard and so often I get the question Do I breathe through my mouth or I do I breathe through my nose? I'll just say right now. I've never ever breathed through my nose I tried it maybe once or twice for like two or three minutes and it just doesn't work for me now I've heard and maybe somebody out there can confirm this but I've heard that Scott jurick the 100 mile Phenom who raced maybe like 10 to 10 to 15 years ago. He was at the top of the ultra running game I believe he has talked about breathing through your nose as a way to slow down your your cadence of breathing and just to Relax more now listen ultra running is totally different than racing a mile as far as Everything it's just like it's just a tour racing a 5k or even a 10k. It's just different different different So I breathe through my mouth I just need more oxygen going into my lungs and that is going to happen through my mouth And as you are running and increasing your pace whether it's in an interval workout Or maybe it's in a threshold run or a race of course You're going to notice your breathing pattern is going to change and it's gonna it's gonna speed up That's just it's just naturally gonna happen so that you don't pass out I'm just I'm just it. I'm just in the studio and you're on camera True love say hello to YouTube All right, there we go. All right true love says hello. She sends her love to all of you Okay, where was I I think I was talking about as our pace increases in a workout or in a race Of course our breathing will have to adapt to that pace if we don't adapt if we don't speed up our breathing We're gonna slow down or we're gonna end up passing out something's gonna happen But one tip is to make sure that you're getting a full breath So you're bringing in as much oxygen oxygen as possible into our lung cavities But also this is my my major tip of the day is what I like to do Think about so you're swinging your arms your arm carriage And this is we focus so much as runners on our lower legs on our but yeah on our lower limbs Basically from our waist down because that's what is actually doing the moving and that's what usually hurts the most in a race Or in a workout is our legs, but Think about this the next time you go out for a hard a hard effort think about your Shoulder blades, that's right. This is what I like to do and I did this yesterday on the track I was focused on not all the time. It's you got it You got to make a mental decision use your willpower to say okay I'm gonna focus on my shoulder blades and wherever your shoulder blades Naturally fall in a in a workout in a race Then what I like to do is I use the half inch rule with my shoulder blades So basically I move them back a half an inch. That's right So I'm swinging swinging and I actually do this exercise. I don't always film it in the gym I did this yesterday where I I I call it we just call it arm swings We used to do it at the University of Colorado is just arm swings with dumbbells like 10 pound weight dumbbells not much weight I just work on arm swings, but I do the half inch rule with my shoulder blades Well, just I'll pop just pop. There you go. Just pop those shoulder blades back a half an inch Why to open up the the chest open up the lung cavity open up that diaphragm Just open it up just a little bit and boom and then fire or trigger your your lower back Your entire back, but especially your lower back and just boom boom boom and then you're good This is beautiful and then your arms are not gonna do this. You don't want to do this Now your kids are probably asking yourselves. Hey, man, how can we get back on the right track? You just don't want to do this and listen to this quick side story I'm gonna steal this from Jorge Torres. He ran for CU and NC double a cross-country champion He ran in the Olympics and the 10k his coach I think it was in middle school when he lived in Chicago His coach gave him and his and his twin brother Eduardo a sticks to hold So they would hold sticks in their hands as they were running and the reason the coach did that was to teach them To make sure that their arms swing was straightforward so that they weren't crossing like this Anyway, I digress that was just a quick side story But that is my rule on my tip of the day throw those shoulder blades back Just a half an inch to open up that cavity and see what it does for you the next time You are trying to go fast to see if it helps you with your breathing and yes Breath that is the keyword for this video and the question of the day How do you breathe if there's anyone who breathes through their nose? Let me know or maybe you do both I've kind of I've heard of that a little bit where you breathe through your mouth and your nose I have no clue. Maybe we all do that a little bit naturally But that would be interesting to hear or another option for the question of the day Have you ever actually Counted out the rhythm of your breathing Whether it's like a three three pattern a three two pattern, etc. Etc. I've heard different theories out there Like Jack Daniels has his own theory about how our breathing pattern should be I frankly don't really think about it I don't overthink it. Anyway, that's just how I approach my breathing But that is the question of the day and the keyword and I hope that made sense half-inch rule shoulder blades boom Boom boom Say beauty work hard and love each other. Whoo. See you tomorrow night Monday 7 p.m. Live stream running shoe giveaway spread the word See you tomorrow