Important Breathing Exercises For Running A Marathon

Are you having trouble breathing when running long distances? Training for a marathon can be difficult if it’s something you’ve never done before. The key is to start slow and gradually work your way up to a high level of endurance. It doesn’t happen overnight, and it’s important to remember that no one can just jump into good health.

You need to find a pattern when actually running. The right rhythm. For experienced runners, you should be taking long, slow breaths instead of hyper-frenetic short breaths. The idea is to relax. If you’re too stressed or running too hard too soon, then it’s difficult to find the right pattern for your pace. Try experimenting with different songs. If you listen while you run, your body will more naturally fall into a rhythm.

Breathing exercises will help improve your lung capacity, which in turn will help you increase your pace for more extended periods of time. One good method is to work on your diaphragm. While lying down, place a hand beneath your rib cage and another across your chest. Breathe in slowly, and then strain your stomach muscles as you breathe out.

If you require a warm-up, then try belly breathing exercises. While lying down, place your hands on your stomach. Try to notice the difference between taking air into your lungs and your stomach. For the purpose of this exercise, your stomach should be filling. Do it a few times, and you’re ready for your run!

When you’ve got those exercises down, you need to work on breathing while running. In order to reduce the opportunity for injury, you should try to avoid exhaling when you land on the same foot over and over. Breathe into your belly while alternating exhalations with each foot-strike. You might find inhaling and exhaling every three strikes will help you drift into a relaxing pattern. If you’re not experienced enough, you might have to reduce the pattern to every two strikes.

Each time you land, the force of three times your bodyweight hits the ground–and your feet. That force is increased when you land during exhalation, which is why experts believe that alternating feet with rhythmic running can help you avoid injury.

If you’d like to try something else, then yoga is a great option. Not only is yoga all about breathing, but you’ll work all sorts of underused muscles that are helpful for safe running.

What You Don’t Know About Running An Ultra-Marathon

Running events can take many different forms. You’ve heard of a 5k run or walk, a 10k, a half-marathon (13.1 miles), and a marathon (26.2 miles). If you haven’t run one, then you’ve probably at least heard about an ultra-marathon, which is any event that covers a distance of more than 26.2 miles. These marathons sometimes require runners to cover dozens, even hundreds of miles. Here are the things you don’t know about running an ultra-marathon.

  1. You get to EAT. When you compete in an ultra-marathon, get ready for a buffet table like nothing you’ve ever experienced before. They’re lavish and expansive, and the best ones even include beer and coffee (not that those substances will help you finish). Your body will need as many calories as it can get in between long bouts of exercise, so eat up!
  2. You WALK. If you’re going fifty or a hundred miles, then guess what? You won’t be running them as often as you think. Your body needs to conserve as much energy as possible to manage that kind of distance, so you need to be careful when deciding when and where to run. If you’re headed uphill, you’ll be walking at a leisurely pace. Other times when you need a rest, you’ll be jogging as slowly as possible. And eating. Did we mention the eating?
  3. It’s MENTAL. If you’ve ever gone without your eight hours for an extended period of time, then you know what we’re talking about. Everyone needs sleep to thrive, but an ultra-marathon isn’t about thriving. It’s about surviving. Wait until you reach the finish line, and you’ll be shocked to find how much you could achieve on so little fuel. It’s an effort worthy of a giant, and you are one.
  4. It’s SOCIAL. These events draw quite a few people, and not all of them will be killing themselves at the front. The adrenaline rushing through you–or the lack thereof, at points–will turn you into a chatterbox if you let it. Talk to the people around you, find out about their journeys, and use the overall sense of euphoria to fuel your own.
  5. It’s EASY. Well, it’s easier than you think. Most ultra-marathons occur on soft terrain over pavement. That can make a huge difference on your feet and joints after a huge number of miles, making this experience easier than the traditional marathon. Then again, when you’re ready for a 100-mile test of endurance…well, you get the picture. Good luck!

The Worst Advice You Could Possibly Give A Runner

Here at Hunter Valley Marathon, our goal is to provide all of our readers with safe and sound advice so they can make the most of their marathon experience. Unlike us, there are other websites that think they are helping but in fact, the advice that they are given is detrimental. We are going to bust some myths. 

Myth 1: You Shouldn’t Drink Water

When you run, regardless if you are running a marathon or on a treadmill, you will sweat. The more you sweat, the more your blood volume decreases. The more your blood volume decreases, the harder your heart has to work to deliver oxygen to your working muscles. Therefore it is imperative to stay hydrated and drink over the course of the marathon. There are other beverage options such as Gatorade and Powerade but good old-fashioned water is just as good a choice. Also, some blogs claim that you can become overhydrated if you drink water the entire race. While we recommend that you only drink water when you feel thirsty, we still recommend that you drink water. 

Myth 2: Carbo Loading Doesn’t Actually Work

Although the Keto diet is on trend right now, runners not only need to carbo-load but they need to carbo-load correctly. We have to talk a little about science. When you eat carbs, glycogen gets stored in your liver as well as your muscles. Glycogen is what our body uses to give us energy. However, at some point during the marathon, our body runs out of glycogen and has to resort to burning fat for energy. This is commonly referred to as “hitting the wall” by marathon runners. Therefore, carbo-loading works, it’s just choosing the correct combination of carbs to avoid hitting the wall. Carbs that do not have a lot of fiber are the best option because too much fiber can cause tummy troubles midrace. Also, to fully maximize the amount of glycogen in your muscles, you should begin carbo-loading 2-3 days before the race. 

Who Is Shalane Flanagan?

Shalane Flanagan Winning NYC Marathon

She might just become a verb.

Her name might just be describing the ending of a drought or some other stretch of time when an American didn’t’ have success.

After all, Shalane Flanagan, last year, became the first American woman to win an American marathon race – specifically, the New York Marathon – in about 40 years.

She shalaned the drought.

A very American marathon race, once of the largest and most revered distances races in the world, before 2017 had not been won by an American woman since the Carter administration. Achieving that feat by itself is impressive enough – but to realize that it was achieved by a woman who was 36 years old at the time?

Now that takes ageism to a whole other level of absurdity.

Shalane Flanagan has been regarded as one of the best American distance runners for a number of years, even dating back to her days as a standout distance at the University of North Carolina at Chapel Hill. She was on the verge of retirement when she won the New York Marathon, and was on the precipice when she finished seventh in her most-beloved race, the Boston Marathon (she grew up in the Boston area and considers the Boston race the one she most wanted to win).

However, she has found new life and is looking forward to defending her New York Marathon title in November. Her guide in this journey is her newly created team of female runners, whom she calls the “Bowerman Babes,” named after the track club where they train. These women are especially recruited by Flanagan and her coach to be training partners – and they are among the best rising stars in distance running in America –and all of them are at least 10 years younger than Flanagan.

And that Boston Marathon? While Flanagan finished seventh, one of her Bowerman Track Club teammates, Des Linden, wound up winning the race – so American marathon dominance remains in the “family,” so to speak. 

A woman, who was so close to hanging up her running shoes for good, is now training as if the best is still yet to come. Could a 37-year-old woman win the New York Marathon? Could an American woman win it for the second straight year – the first time that has happened since Miki Gorman in 1976-77 (the last American woman to win, by the way)?

Now that last year happened, who can say for sure that it’s impossible? Flanagan ran the third-fastest winning time since the course record was broken in 2003. Flanagan’s performance just means that some of us are Flanagan just shalaned any ageist beliefs. No reason to doubt her now.

The Hardest Marathons In The World

You’d think running 26.2 miles is difficult but there’s a major difference between running 26.2 miles on flat land straight and then running 26.2 miles on mountains through curves. Now take something called the Ultra Marathon – 135 miles through breathtaking (figuratively and literally) scenery.

Badwater Ultramarathon

In July, The Badwater 135 is a challenging 135-mile race that starts in the middle of Death Valley and finishes in Mount Whitney. The race entails 3 different mountain ranges, 14,600 feet uphill and 6,100 feet downhill. But not just anyone can participate in this race. You must prequalify by being the Badwater Salton Sea Race – 81 miles from below sea level uphill to the top of Palomar Mountain.

The Jungle Ultra

This marathon is 142.6 miles through the Peruvian rainforest where the average temperature is 90 degrees and humidity is at 100%. The race also includes 70 river crossings and 9,000 feet downhill. Since the race is in the middle of the rainforest, it’s mandatory to carry supplies on your back throughout the entire race. The good thing is that this race is in 5 stages.

Marathon des Sables

This event started in 1986 and has grown in popularity year over year. This 156-mile race that lasts 6 days (also requiring you to carry everything you need on your back) is done in the 100-degree heat through the Sahara desert. The only materials provided to you are water and a designated tent area.

Grand to Grand Ultra

This race is the longest at 170 miles but the good news is that you have 1 week to complete it. Similar to the others, all the supplies for the marathon are up to you and must be carried throughout the journey. Its moniker comes from the fact that is starts at the Grand Canyon in Arizona and finished at the summit of the Grand Staircase in Utah. Luckily you do not need to go up the staircase.

What do you think? Are you ready to handle these types of marathons?

Is Pre Workout Helpful For Cardio?

Pre workout supplements are a common staple for bodybuilders, weight lifters, and often just young teenagers looking to get a pump. It is extremely popular, and is said to produce some great results. But how does pre workout really work, and is it helpful for other fields? Well, pre workout typically contains caffeine, BCAAs, protein, beta-alanine and carbohydrates. Thus, when you take pre workout you will likely feel stronger, get more visible muscle pumps, and have an increased stamina. All this sounds great for those looking to maximize their results in the gym, but what about for those looking to their exercise from cardio, such as running?

First, let’s define the exact meaning of cardio, and how it differs from weight training. Cardio broadly refers to any physical activity that causes your cardiovascular system, the heart and blood vessels, to go to work. Thus, cardio increases your heart rate for an extended period of time, increases body temperature, and increases the volume of air taken in by your lungs. Cardio is also known as aerobic activity, and includes running, cycling, swimming, dancing, sports, and more. There are two types of cardio: HIIT cardio and Steady State cardio.

Pre workout can help to enhance both types of cardio. For HIIT cardio, or high-intensity cardio sessions, studies show that pre workout improved runners’ maximum oxygen consumption, maximum running speed, and lean body mass. Further, another study found that taking pre workout before a run increased stamina, in particular, perceived feelings of fatigue. This make sense, as HIIT cardio requires a lot of energy, and pre workout provides just that. However, it is important not to over indulge, as this could cause heart issues and end up being detrimental to your cardio workout.

For those interested in taking pre workout before Steady State cardio, you are in luck as well! Although Steady State cardio isn’t as intense, pre workout can still help out in other areas. The other ingredients aside from caffeine help to increase duration, productivity, and focus during your work out. Further, pre workout has been show to work hand in hand with an LISS workout. More specifically, LISS cardio is typically used to burn fat — a byproduct of taking pre workout. The caffeine in pre workout boosts lipolysis, in turn increasing your metabolic rate and burning more fat.

Thus, although pre workout supplements are often thought of only being useful for strength and weight lifting, they can also be used for cardio too. After all, they are designed enhance your sports performance, boosting fatigue and your overall conditioning.

History of the Marathon and Why It’s 26.2 Miles

In 1896, the first modern Olympic was held in Athens and this is where the first organized marathon took place. Even the Olympics occurred in ancient history between the years 776 B.C. to A.D. 393, long races such as the marathon was not documented to be included in the games. So where did the marathon come from and why was it part of the first Olympics?

The marathon race is actually based on a Greek myth. The legend states that a messenger named Phedidippides ran from the ancient Greek town of Marathon all the way to Athens to deliver the news of the Greek victory over the Persian Army in 490 B.C. The distance is approximately 40 kilometers. The legend also states the messenger delivered his message and collapsed and subsequently died. The first marathon race in 1896 was in honor of this messenger. Out of the 25 participants, only 9 of them crossed the finish line.

For those who are not great at conversion, 40 kilometers is roughly 25 miles. So how did the marathon become 26.2 miles? It all started in the 1908 London Games. Queen Alexandra requested that the start of the race begin on the Windsor Castle lawn and finish at the Royal Box at the Olympic Stadium. And this distance happened to be 26.2 miles. This ended up sticking and in 1921 the 26.2 miles became the standard length of a marathon race.

Originally the marathon race was only open to athletes. In the late 1970s, several city marathons opened the doors to female athlete participation. K.V. Switzer, a female runner, won the NYC marathon in 1974.  When the 1984 Olympic games were held in Los Angeles, since female marathon runners were popular in the United States, the Olympic Committed allowed female athletes were allowed to participate in the Olympic games.

List Of Common Injuries Suffered By Marathon Runners

With so many marathons coming up, a lot of enthusiasts are spending their time running and preparing for the next event. Whether you’re running alone or with friends, you need to be prepared for the injuries you might sustain during of the marathon. Here are some of the common injuries suffered by marathon runners and how you can prevent them.

Blisters: They are formed when fluids collect under the upper layer of the skin and the affected area is damaged. When you’re running the friction between your feet and your shoes will result in blisters. Before the day of the marathon, try wearing your shoes to make sure they fit. You can also add some plasters to commonly affected areas.

Shin Splints: Here, you will experience pain in the lower part of your legs and might reoccur because you are putting weight on your legs when running. The best way to get rid of them is by resting and icing your shins to reduce swelling.

Sprains: They occur if ligaments in your body are stretched further than necessary. Sprains are very painful making it hard for you to put any weight on the affected area. You’re likely to experience sprains on your knees, wrists and ankles. To prevent them, wear the right footwear when running. Also, don’t forget to rest, ice the area, and bandage it for faster recovery.

Nipple Injury: You might suffer some injury to your nipples because of the friction between your shirt and your nipples. It might not sound as bad as the rest of the marathon injuries but it might become too painful if you’re running for many hours. To prevent this, you can apply some lubrication to your nipples before you start running or add some bandages to them to avoid chaffing.

Dehydration: When running your body will sweat a lot to cool you down. As a result, you will become very dehydrated if you’re not taking the right amount of water. Some of the symptoms of dehydration include extreme thirst, dry mouth, exhaustion and dark or smelly urine. That’s why you need to take a lot of water and fluids to prevent dehydration.

Joint Pain: If you’re running a lot more than you’re used to, you’re going to experience some pain in your joints, especially the knees. Make sure you’re not overexerting yourself and rest properly. You can also use cold compresses to soothe the area and prevent inflammation.

Following these methods should help defend your body from common marathon injuries.

Should I Lift Weights When Training For Marathons?

If you are thinking of running the New York City, Boston, or the Hunter Valley Marathon, you want to begin training with enough time to get your body in shape. It is quite common for people training for marathons to abandon weight training along with the assumption that all they need is endurance training. In this regard, they focus solely on building the miles they run to increase their endurance. It is true that endurance is a critical training component if you are going to succeed in a marathon. However, there is more than meets the eye.

You need to condition your body to be efficient in marathon training, let alone the marathon itself. This calls for weight training in a very particular manner that allows you to condition your body to produce powerful strides without expending a great deal of energy. Anaerobic training allows your legs and, in general, your body to produce power more efficiently and more consistently over the course of the marathon.

Secondly, your body also needs to be conditioned to take the punishment that comes with training for a marathon. While training, you will strain your muscles and quite often exceed the threshold of what the muscles and connective tissues can handle, thus leading to injuries such as “runner’s knee”, splints, and even stress fractures. This negatively impacts your training and performance in the marathon. Keeping this in mind, you need to train your body to better handle the tremendous strain, stress, and load that it will go through. This is best achieved by incorporating weight training in your marathon preparation.

However, you should be cautious to not bulk up. This will yield negative effects to your marathon efforts. You should note that in marathons, the main focus is to get rid of lactate that builds up as effectively as possible, which can build up easily as you gain muscle.

As such, you should not solely focus on weight training this will negate your chances of achieving the best results during your training phase, as well as during the marathon itself. Therefore, focus on achieving a balance between the anaerobic and aerobic training that will particularly meet the needs of long-distance running.

Importantly, do not over-strain your body by engaging in both weights training and long distance running on the same day. Focus on each type of training on different days and make a point of giving your body some recovery time as needed or adviced by a trainer.

The History of the Boston Marathon

One of the more prominent athletic events in the United States (along with its unfortunate modern history) is the Boston Marathon, attracting participants from around the globe to compete in the race. One of the reasons is its prestige which has earned it a reputation as a standout among marathons due to the fact that it actually invokes standards in order to enter the competition at all, along with a prize purse for the victors.

But how did the Boston Marathon become such a prestigious event? When was it that it set itself apart from other races of its kind and draw the sort of crowd and competition that it does year after year?

It begins shortly after the first modern marathon held at the Olympic Games in Athens, Greece in 1896, in commemoration of the Greek soldier Pheidippides who ran the length to Athens by which the marathon was originally measured (fun fact: history states he only ran 24.8 miles as opposed to the 26.2 under the modern-day marathon regulations). John Graham was the manager for the U.S. marathon team during those 1896 games, and he found a deep passion for the sport – so deep that he was moved to establish a similar event in Massachusetts. With the assistance of local businessman Herbert Holton, Graham established several routes by which such a marathon could be run. The final decision was a 24.5-mile course that ran from Metcalf’s Mill in Ashland to Irvington Oval in the city of Boston. Fielding only 15 runners on April 19th in its inaugural year of 1897, the B.A.A. (Boston Athletic Association) Marathon saw its first champion in New Yorker John J. McDermott, with a time of 2:55:10.

The Boston Marathon would be run consistently every on April 19th (except when that day fell on a Sunday, in which case the marathon was held the day after) from 1897 all the way to 1968, when the official observance of Patriot’s Day was changed from a dedicated April 19th to the third Monday of April, whichever day that happened to fall upon. During this period, the Boston Marathon had undergone some small changes, most notably its route. While the route maintained most of its similarities, the marathon itself was extended by about 1.7 miles in 1924 (for an exact total of 26 miles, 385 yards), to accommodate new Olympic standards set by then-King Edward VII and Queen Alexandria in 1908 due to the convenience of the route from Windsor Castle to the Olympic Stadium. Thus, the modern length of the marathon was born, and with it came a new starting point to the Boston Maraton. Since 1924, instead of Ashland, the marathon has now begun in Hopkinton.

Since 1970, the Boston Marathon has made several other changes to its event. Qualifying standards were set to determine if a participant would even be allowed to race at all, and this standard has become measured by performance in other races. The competition regarding even receiving a chance to participate has become so great that some sources indicate that hopeful racers need not only to meet the standard for their appropriate age and gender, but also to better it by at least 2 minutes. By this condition alone, nearly 3,000 time qualifiers were still unable to enter the event due solely to the competition and the premium of participant slots in the marathon.

The Boston Marathon has also expanded to include female participants as of 1971, with the race’s first female victor coming just the year after as Nina Kuscsik finished the race in 3:10:26. Three years later, in 1975, the Boston Marathon also included a wheelchair division, and in 1986 the race began awarding prize money (as if the incentive of running in the marathon in the modern day was not enough in itself). To this day, the most accomplished Boston Marathon runner remains John A. Kelley, who started 61 different Boston Marathons, completed 58 of them, and won two (1935 and 1945). Kelley also raced up until he was 84 years old, participating in the Boston Marathon as recently as 1992.