From Panting To Powerful Breathing For Runners
Do you gasp and pant your way through workouts and races?
Does breathlessness keep you from enjoying yourself and performing as well as you’d like?
Could you use more stamina?
Your mission, should you choose to accept it, is to build respiratory strength and capacity with a customized breathing conditioning plan, so within 12 weeks you can run a 5K or longer without huffing and puffing.
When you join From Panting To Powerful Breathing for Runners, you get personal coaching through the four modules of the program over 12 weeks. While the details of your specific breathing-coaching program will be customized to reflect your individual level, here's a birds-eye view of the process.
The first order of business is Module 1: On Your Mark: How much are you panting? to discover your baseline breathing pattern. Explore whether you're unknowingly panting when you're not even moving, as the first step toward stopping panting when you exercise. Learn how to measure your breathing stats so you can improve them.
After assessing your breathing fitness level in Module 1, in Module 2: Get Set: Build a foundation of healthy breathing habits you start developing your stamina from wherever you are now, using the three principles of the Corrective Breathing Formula (Breathe with your nose. Stop breathing with your mouth. Breathe less.) Learn and practice breathing skills while you’re sitting and standing still before you incorporate them into exercise. Essentials include clearing your nose when it’s stuffed, and breathing in a gentle, relaxed manner throughout your daily activities -- from sleeping to eating and talking. When the 1968 U.S. Track and Field Team wanted help conditioning themselves to prepare for the high-altitude Mexico City Olympics, they hired a famous vocal coach, underwent a similar basic program first, and ended up ranking in first place with 28 medals including 15 Gold!
When you’ve practiced breathing well at rest, you’ll be much better able to observe and track your breathing when you exercise. In Module 3: Go: Use your breathing foundation to start running easier and faster we will together develop a daily action plan for how to ramp up your respiratory and physical capacity to nose breathe through longer runs and greater distance over several weeks. All-nasal breathing will become easier as you practice scientifically-validated but seldom-shared sports-breathing techniques that will place you ahead of where you've previously been in the pack, You will also learn the secret weapon of sports performance: warming up and cooling down your respiratory system before and after workouts and events, so you will start with your breathing already "broken in". If you've ever felt like you were just getting into the zone as it was time to stop, this technique will amaze you!
In Module 4: Prepare to cross the finish line without panting, you will realize the joys of having more stamina. Increase your ability to need less breath for physical challenges by practicing advanced sports-breathing exercises such as simulated high-altitude training. Whiz past younger, more experienced, more-fit looking runners who don’t know the breathing techniques you just learned.
How It Works
We will start with a three-hour kickoff, preferably at the Breathing Retraining Center office in San Rafael, CA to cover Module 1, then set a schedule to connect twice a week for a half-hour of virtual training and coaching for the following 12 weeks. It will take approximately a month to cover the foundations of healthy breathing habits for runners in Module 2, and we advise participants who are already active runners to plan to run less or slower during this period so your lung power can catch up to your muscle power. In Modules 3 and 4 you will more than make up the speed and power through what you learn about breathing control.
For students without a pre-existing training regimen, we use a popular seven-week 5K run training schedule tailored for beginners or anyone who wants to complete a 5K race as the basis of the physical-preparation portion. It incorporates a mix of running, walking, and resting so you don’t need to be able to run a 5K now to join and successfully complete From Panting To Powerful Breathing For Runners.
Plan to spend an hour and a half a day over 12 weeks, which includes your exercise time, to get full benefit from the program.
Lisa Bowen, breathing educator and director at Breathing Retraining Center LLC.
To register, see the blue box on the top right.
Our courses offer an alternative approach and are not the practice of medicine, psychology, or a form of psychotherapy, nor do we offer a substitute for seeking medical or psychological advice from an appropriate professional health-care provider. We want to make the important distinction between using the Buteyko Breathing Technique, the BreathSlim Device, relaxation strategies and healthy breathing habits for health and well-being and the practice of medicine, psychology or any other licensed health-care profession.
Birds Eye View of the Program
To Powerful Breathing
1:1 training and coaching program over 12 weeks
- A VIP three-hour kickoff, preferably in-person at the Breathing Retraining Center office in San Rafael, CA
- Online live and recorded trainings (21 lessons)
- Twice-weekly half-hour laser-coaching sessions for 12 weeks.
- Daily accountability support through the HabitShare app for 12 weeks
- Anytime e-mail/text access to your breathing coach for 12 weeks