I actually breathe 3 steps in, 2 steps out, and I've noticed this helps with running shorter races like 10k's, and the arhythmic 5/4 time signature keeps my brain from focusing on any pain or exhaustion.

9 years later and still one of the best training video thanks sage

I would like to see a video discussing your personal recovery techniques before and after a training run or race. Covering these topics for example: when to do dynamic vs static stretching (if at all), compression socks, ice baths, massage and foam rollers, when and how much you sleep, and how you rest (stretch/yoga, cross training, couch potato) during your taper mesocycle before a big race. I feel these critical topics don't get discussed enough and everyone just wants to hear about the workouts. Post workout recovery is where all the improvements are made!

Thanks for the advice, Sage ~ Really appreciate it & will put these techniques into practice :) Have a good one!

Great ! Thank you for your accute advice ! Helpfull and inspiring.

Great insight, thanks coach sage!

Great video Sage! Thx for the education.

First video that i watched tht actually helped

I was confused with breathing and was hyperventilating. I came here and found clarity. Thank you, Sage.

thank you! great tips

great advice thanx

you're the man, big fan

Thank you Sage. Informative talk on breathing technique. A couple of things that I felt you could have added was to mention what a stride is - 3 on one foot or 3 on each foot. Another thing is that I personally tend to droop my head downwards while I am running, towards the end of a run when the shoulders and back are a bit exhausted. It feels easiers on the shoulders and neck but it tends to restrict airflow as compared to holding the chin higher. And lastly, since your channel is vo2max, I figured you could mention something about how to increase vo2max through efficient breathing. Cheers.

Congrats on the terawera 100k. Watched that today on the vibrum channel. I know it's belated but great job man! Proud of ya:)

@Vo2maxProductions

10 жыл бұрын

hey thanks so much! I'm actually about to head back over there (now a year later) to try to defend my title. Best of luck with your training and racing as well!

Excellent video! Yeah I found that if I try to coordinate exhale on alternating steps, I can get a nice breathing rhythm going. So, assuming my average runs are about 8:30-9:00 minute/ mile pace. I'll breathe in for 2 or so steps(?), and begin exhaling at the fall of my right foot and complete it by time my right foot lands the second time, and repeat. When I need more oxygen, I'll deepen my inhale all the way to the bottom of the stomach, which works out to be a 3-4 step inhale process, and exhale a little longer, and use that time to alternate my exhale to my left foot, which works out to be a 3-step cycle for just that one instance(I might do it twice, if really needed, but this will put me back onto my right foot), then start the 2-step cycle again. I consider those deep breaths a "reset." I found that when racing a 5K, when I needed 02, I could take a very long deep breath for a little more control over my breath. Theoretically, alternating your exhaling is also supposed to help disperse what legs are receiving the unhealthy impacts, since your diaphragm relaxes upon exhale and your core weakens and stops providing ample support. This way, not one particular leg is receiving all the abuse. This practice happens to take my mind off of the pain and fatigue of running, and focus more on remaining efficient and dragging it out in a less exhausting manner.

Thanks Sage...

Thanks Sage! My tempo pace breathing is 2-3. Odd meter respiration.

When I was a teenager (at a military school - lot's of sport), I hated running, was bad at it, got stitches all the time etc..my PE teacher tried to help me by teaching me a breathing techniques removing as much CO2 as possible. It was to exhale the normal volume in 3 steps, and then one more, forcefully. At that time I did not care because all I wanted was not to run! Now 30 years later, my daughter got me running. Initially, I was suffering, running 50m and stopping etc. Then I remembered my teacher. I started running slow, exhaling as he said. Bye bye stitches. After a while, the rhythm of exhaling became synchronous with my steps. After 3 years, I now run half-marathons. Still suffer from stitches when reaching VO2max though. I might try your methods. And thank you for all the vids by the way. Great fan.

I love these 'vintage' Sage Canaday videos. I think this one is in black and white. 😂

revisted, thanks

Thanks Sage, good video. A lot of people appreciate your training talks. I would like to see you speak on recovery after a race or hard workout. Thanks

@VFella

10 жыл бұрын

I don't think he would be like speaking too much after a hard race, LOL XD

The 3-3, 2-2, and 2-1 are exactly what I have experienced to work for me, even before watching this video. Very nice. 3-3 at relax pace. 2-2 at strides/sprint pace. 2-1 when amping up during second half of my 5k races.

Nice video!

Proper rest and how much to rest and recover would be a good one. This one on breathing is excellent!

Mine is pretty simple. Easy (140ish HR) = 5in/5out, sometimes 6 on either side of that Tempo (155-160 HR) = 5in/4out Threshold (170ish HR) = 4in/4out, sometimes 4in/3out or 3in/3out if I need to "catch up" after a harder push. 5k race (180-190 HR in 2nd half of race): 3in/3out or 3in/2out, finishing with 2in/2out for the last half mile where I'm really pushing it. First half of race I can maintain 4in/4out and 4in/3out pretty well.

Well i did the breathing what you recommend & i must say it helps it really helps, especially when you start lagging a bit just go back to the breathing it pics you up . Thanks for the video it helped .

Thanks for the vid. 2-in-2-out is the only pattern that seems to work for me. I want to try breathing faster as a way to increase my max output towards the end of a race but haven't figured out how yet. One for the blooper reel at 1:20 :)

Never thought about breathing after the first few months. Maybe my technique is OK (no idea what pattern I use) and it must be because despite my huge nose my turbinates are narrow and I broke my nose bone several times. I guess that this made me learn to breath better (using both nose and mouth). Well, I did some yoga a lot of time ago too. But thanks for posting I will give your tips a try.

Great video man! Just a quick note on when you said that you should take very big exhales to get rid of the carbon dioxide, this actually won't be very beneficial in the long run, it is actually much better to have a build up of carbon dioxide in your body during physical exercise, and it's because when you run, co2 (carbon dioxide) starts to build up in the blood and your body reacts to this by releasing more red blood cells and haemoglobin into your blood to allow more oxygen to be transported around the body, thus, expelling carbon dioxide actually reduces the amount of extra red blood cells and haemoglobin your body produces during activity and thus resulting in a lack of speed/energy/endurance. So what I would recommend is breathing through your nose normally on long easy runs, because breathing through your nose reduces the amount of oxygen you take in, that is why most people feel as though they have a need for air after breathing though their nose for several seconds.

@Thewolf_365

6 жыл бұрын

Sam O' Neill the oxygen advantage is a great book I do breath holds & nose breathing during my training & have seen huge improvement since starting nose breathing

@joeypchajek

5 жыл бұрын

Need for air feeling is triggered by a buildup of CO2. It happens with nose breathing easier when running because you can't breathe out enough co2. As far as EPO goes, those red blood cells will get created if you mix in some hypoxic running to simulate high altitude training. EPO release is triggered by the kidney detecting low O2 in the blood. You are corrrect nose breathing would accomplish it. Another method could be just to do consecutive exhales and not inhale for awhile. I think this approach is fine because one it gets rid of the air hunger feeling and two it will trigger that EPO release. I think the low O2 levels need to be maintained for about 200 sec before the EPO release happens. Anotther strategy could be to do wim hof breathing, yhen go for a run or do belliws breath or breath of fire and pair it with a complete exhale and breath hold. Then go for a run with your regular breathing pattern.

"Running up a mountain" Now that is impressive. I have walked up mountains and that is tough enough.

Great explanation. Belly breathing is much easier than chest breathing

Sage, what is your training suggestion for moving up in distance, 5k to 10k or 10k to half and so on?

im a cyclist (road+mtb) and runner, how do you feel about cycling influencing running performance ?

Interesting i do a 10 k in 4 days i will try this as i do struggle at times with my breathing i am a novice runner so any tips will help .

I know this seems weird but I noticed that creating a restriction in my mouth (more closed) on the exhale causes a longer slower exhale which seems to help me.

Thanks for this video and for all your videos. I suffer from anxiety, and tend to hyperventilate when anxious. Breathing technique is key to managing both hyperventilation and anxiety. They tend feed off one another. So thanks for sharing breathing technique tips when running. It should apply as well to stress situations, other than running too. And thanks for the other videos. It's super relaxing to watch. You have a great attitude in all your videos and the scenery that you show is breathtaking. (Even this video had an interesting background although it was not too clear.)

New camera? Nice

I liked the unedited surreal version.

Just breathing deeply puts me out of breath

great material, maybe a little editing...

Nice video. 2 Questions : When you're getting O2 in, do you expand your belly to the max (think about a bear belly lol)? Are you using your lungs to the max that way ?

@Vo2maxProductions

10 жыл бұрын

not quite to the max, but close to it. once every 5min or so you could expand all the way to help relax

Run with the Best is $80.00 on Amazon!!! Ouch.

Sage, can you talk about the nuisances of running and how to wing it when you encounter them? For me, it is getting a side stitch, I tried everything and it won't go away.

Next topic, what the heck are you saying in the beginning of every video? New viewer here

@RieserDav

6 жыл бұрын

Hello there, sage canaday here of vo2maxproductions

funny how running and swimming have similar breathing pattersn

Holy shit my parents have the same lamp what the hell haha!

@tiarnan76

9 жыл бұрын

No way, my Granny uses a very similar "Y" as the one on the poster (behind him on the right) when writing out the menu in the local soup kitchen - except its more green in color, and actually looks like a "T" or a sideways "V" sometimes she'll erase it and write out a different word that may not have a "Y" or indeed may still have a "Y" - it all depends on the ingredients that.s available on the day. PS - Do I now move into first place on the "nothing to do with video" leaderboard of comments?

.

ur out of focus

you can't just say "belly breathing" and expect people to just be able to do it, or even know what it is.