Filed under: Running
There’s no hard-and-fast rule when it comes to how to breathe when you’re running, but there are a couple points to consider. During light to moderate exercise, people tend to inhale through the nose and exhale through the mouth. Breathing through your nose helps minimize the number of allergens that get into your airway, warm the air before it gets to your lungs (which can be helpful in cold temperatures), and increase the concentration of oxygen in your blood. However, as exercise intensity increases, most people switch to breathing through the mouth because they can inhale more air per breath with less resistance.
Running experts suggest practicing diaphragmatic breathing (“belly breathing”) rather than shallower chest breathing (where you raise your chest and shoulders when you inhale). In the former, your diaphragm (an important muscle in the breathing process) is pushed downward when you inhale, creating space in your chest cavity. You should feel your belly expand as you inhale. It promotes greater expansion of your rib cage and lungs, giving you a fuller, deeper breath. It takes a little practice to learn how to breathe like this while you’re running, but if you lie on your back and breathe, practice yoga, or even play a wind instrument, you’ll know what it feels and looks like.
Finally, remember not to slouch when you run. Lift your torso and chest and lean forward slightly. Form also can affect how you breathe.
The Achilles tendon (on the back of your ankle) is a common site for injury, especially for runners. And many people think running hills increases the likelihood of injuring their Achilles. Hill running provides many health benefits (cardiovascular endurance, strength, performance, etc.), but do the benefits outweigh the risk to your ankles? For the most part, the answer is, yes! The effects on your Achilles tendon while running on a flat surface, uphill, and downhill are all similar, meaning the risk of injury is no greater when running uphill or downhill than on the flat. Achilles injuries usually happen because of a combination of internal (ankle misalignment, muscle weakness, decreased flexibility) and external factors (footwear, over training, humidity, altitude). With movement, however, the Achilles tendon becomes more flexible, so a proper warm-up before exercise will help prevent injury.
What this suggests is that running hills isn’t necessarily a cause of injury to the Achilles tendon. More likely causes include progressing too quickly as a new athlete or not properly recovering from an injury. If you’re recovering from a previous injury to your Achilles tendon, talk to your doctor or therapist about when it’s safe to run again and how much hill running you are able to do. Be gradual in your return to running, especially hills. Don’t try to sprint up or down anything too steep too soon. But as long as you’re healthy, at your next hill encounter, be confident and take it on; your body is more likely to benefit than not.
It seems that just about everyone is a runner these days, and it’s an essential part of being a Warfighter. Since 1990, the number of road race finishers in the U.S. has more than quadrupled. Participation in the largest road races has increased 77% in 14 years! More runners means more who need to learn about running injuries. Check how injury savvy you are with the infographic below, courtesy of the Sports Performance and Rehabilitation Department of the Hospital for Special Surgery, educational partners for the New York City Marathon.
Running provides an inexpensive and effective way to get your child or adolescent excited about physical fitness for a lifetime. Beyond the physical health benefits, running can also lead to improvements in classroom behavior, self-control, self-esteem, alertness, enthusiasm, creativity, and maturity.
For children of all ages, running is one of the most versatile and natural physical activities. In younger children, running should be encouraged through fun activities such as tag, capture the flag, the fox and the hound, and red light green light. By keeping running fun, your child may learn to enjoy exercise at an early age, helping him or her maintain those habits as he/she gets older.
For older children interested in the sport of running, there are some additional ways to help your child become a strong, healthy runner. Learn more about proper running form, training, hydration, diet, shoes, and safety, which may help your child’s performance and may also decrease his or her risk of injury.
Barefoot-style, or minimalist, running shoes are still growing in popularity in the military, and the debate continues over whether this style of running prevents injuries or just causes different injuries. There is new research on minimalist running shoes (MRS) and their impact on lower leg and foot injury. After a 10-week study, runners who transitioned to Vibram FiveFinger minimalist running shoes showed signs of injury to their foot bones, while the runners who used traditional running shoes showed none. The types of injuries the MRS runners demonstrated were early signs of inflammation, which may or may not be associated with pain or joint dysfunction. If they are, it might be difficult for the runner to know he/she is actually injured until it is too late and the injury has progressed. More research is needed to determine if other factors (weight, running form/style, mileage, running surface) contribute to injuries associated with barefoot-style running. At least one recent study suggests running style may be a factor. For more in-depth information, read
If you exercise regularly—or plan to start an exercise program—chances are you’ll experience shin splits at least once. That sharp, achy, sore, and/or throbbing feeling that runs down the front of your shin, also known as “tibial stress syndrome,” is a common condition among athletes, especially runners. The pain of shin splits can come from any number of underlying causes, such as overuse injuries, “flat feet,” or a more serious injury—stress fractures—usually from excessive and/or repetitive force on your legs. Usually shin splits will heal on their own with rest and basic self-care treatments, but it’s important to recognize the symptoms early on and to give yourself time to fully heal before easing back into your usual workout. See a doctor if the pain does not seem to improve with rest, if your shin is hot and inflamed, or if the swelling gets worse. To prevent shin splits, make sure that you wear the appropriate shoes for your type of foot, warm up before working out, vary the types of surfaces you run on, and address symptoms of pain early.