hi I'm coach Joe here on behalf of Roadrunner I'm here to tell you about
how breathing can improve your performance while you run first let's
talk about how you currently breathe you might be breathing in through your mouth
out through your mouth in through your nose out through your mouth you may not
be breathing much at all or you may never have thought that breathing is
important while you run next we're going to connect the dots on how the brain
plays a pivotal role in how long you can run in an elite-level and how long you
can sustain so how should you breathe we are wired to breathe in through our nose
out through our nose with a tongue position that is very specific towards
increasing signals into the brain the resting tongue position is pressed to
the roof of the mouth with the tip of the tongue just off the front teeth the
middle and the back of the tongue press lightly as well while your nose
breathing in and out we have the most activation into what is called the
insular cortex the insular cortex is supposed to take all of those signals
happening inside that you don't want to think about heart rate blood pressure
how your oxygen is being used how co2 is being released and connecting it to what
you're doing so if you want to run longer your physiology needs to maintain
a level that can maintain your running without injury and at the performance
that you desire so how do you put this information into your next run first
start with nose breathing in and out with that resting tongue position for as
long as you can as soon as that starts to get too challenging
then you've regressed to nose in mouth out breathing and then as soon as that
becomes challenging you're going into mouth in mouth out breathing knowing
that you can switch between that spectrum as much as you need to during
the run that you're performing now you have some drills to practice on your
next run I'm coach Joe and we'll see you next time
you