Make Aberdeen’s longest-running road race your latest challenge!
Welcome to your 10 weeks to 10K training plan.
Whether you have run the race before or are looking to set yourself a new challenge, Sport Aberdeen’s health and wellness team will be on hand every Saturday to offer you training advice to help keep you motivated and get you ready for the race on Sunday May 20.
There will be two plans available every week, one for beginner runners to follow to get you ready for the race and one for people who have run before but are looking to set a new PB.
For more information on the race and how to sign up, please visit the Sport Aberdeen website: www.sportaberdeen.co.uk/bhge-10k.
Week 8: Keeping yourself relaxed on the run easy as breathing
This week, Sport Aberdeen health and wellness adviser Michael Watson explains how to keep yourself relaxed in your running and, most importantly, how to breathe:
Breathe in confidence, exhale doubt. You’ve done most of the work, now it’s time to settle into your pace.
These last few runs should be chilled out with some tempo work to help those legs remember that you’re the boss.
Focus on breathing and having a relaxed posture – chest up, shoulders back and down and one foot in front of the other.
Words to remember on your breathing rate is “breathe like the hunter, not like prey”, you must be in control of what’s happening in your own space.
Leave this week with power and positivity, knowing there is two weeks of training and you’re over the line.
Here are some tips for understanding how to breathe to boost your running:
Let’s start with how your breath is controlled – when you inhale, your diaphragm contracts, which allows your lungs to expand. To exhale, your diaphragm relaxes and your lungs release what air is there.
Now you know this, here’s how to use it – to calm your breathing and, in turn, your heart rate, focus on breathing in through your nose and out through your mouth, as this causes a deeper contraction from the diaphragm, allowing the lungs more room to expand.
The focus now shifts to pace – the “box breathing” drill is a fantastic pre-race drill.
Direct your breath into a box, inhale for four counts, hold for four counts, exhale for four counts, hold for four counts and then repeat, completing these “reps” for three to six minutes should centre you and prepare you for any challenges ahead.