Hi, Could somebody please answer these two questions? 1. How should a runner breathe? Is panting correct? It's feels odd when I do it and I heard you should breathe deeply. 2. Could somebody please share their "checklist" of running form cues they've learned. I really wish I could buy Eric's book but my mom's struggling financially and we just don't have the extra money to buy our wants. But I really want to run correctly because I have anterior shin splints on my left leg, posterior shin splints on my right, and my right knee hurts whenever I run. Moreover high school cross country starts in two weeks. Could somebody please help me by answering my questions? Thank you

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Hey Daniel,

I'm no expert, but I might be able to offer something regarding your breathing. Depending on exactly what you mean by 'panting', it's generally not great unless you're really exerting yourself.

Everyone's different, but a lot of people find themselves on a routine, gentle run (so on smoothish, flat terrain) settling into a 1:2 ratio - one breath in for every two steps, then one breath out over every other two steps.

I might be corrected on this one, but if you find yourself panting or really struggling for breath, then listen to your body and slow down until your breathing comes under control. Exceptions to this might be sprints, or times when you're really trying to push yourself for a certain goal, but otherwise chill out until you can breathe comfortably and you'll run for a lot longer.

I agree with ben on the breathing. Generally your breathing should be relaxed and "normal" as you feel. When I'm running a little harder, sometimes I will use the 1:2 ratio as well just to get back into a rythm and then forget about it. If you will email me through the website I will send you a book, I have an extra copy ;). I think the strength program and the book can help you with your aches and pains.
Thank you for the responses Mr.Brewer and Mrs.Enlow!

I'm not sure where but I read somewhere you should pant as fast as you can even when you're jogging.
Which didn't really make much sense to me and felt really uncomfortable.

Thank you for clearing it up!:)

I agree with the breathing advice. Regarding the shin splints, these are typically a sign of calf weakness. If you are new to running or have taken a significant period of time off from consistent running, then you should ease back into it. Shin splints typically become a problem when you are doing too much too fast. I understand the pressure to get fit by the start of the season, but running too fast too often won't make up for lost time and is more likely to set you back.

Thank you Mr.Garrick for the response!

I tried resting and it goes away completely in like two days. But when I start running again it just flares back right away.

I tried icing, mobility drills, self massage, calf exercises, stretching, and pretty much everything I could find on the internet..Yet I still have them.

My whole summers pretty much been Me vs. Shin Splints. Its really frustrating.

Sounds to me like the shin splints are related to your stride, effort and cadence.  During a very EASY, try shortening your stride, striking the ground under you and increasing your cadence a little in general.

To understand foot strike placement, simply run in place for 30 seconds and see where you naturally strike the ground and then try too mimic this placement while moving forward.

Yeah. If you are getting enough rest, then it shouldn't be a chronic problem. Looks like Eric has some good advice for you below. Good luck, Daniel.

Hi Mr.Orton!

I'll definitely try that out tomorrow.

Thank you for the tips and drill.

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