REPOST: 60 minute session: Endurance run with nasal breathing

Improve your cardiovascular system while you run by doing this nasal breathing workout featured in the article below:

Image Source: triathlete-europe.competitor.com

Every Friday we’ll feature a different coach’s workout you can complete in 60 mins (or less!). This week’s running workout comes from One-Hour Workouts: 50 Swim, Bike, and Run Workouts for Busy Athletes by Scott Molina, Mark Newton, and Michael Jacques. Excerpt from the book:

The respiratory system works to provide your body the oxygen it needs. You may be astonished to know that we breathe more than 20,000 times a day, so any respiratory problems are going to be exacerbated when you’re training.

As a percentage of your body’s energy expenditure, breaths can reach double digits under heavy effort loads. Amazingly, we pay more attention to training the muscles that demand oxygen and little to no attention to the respiratory system that delivers it.

Endurance Run With Nasal Breathing Time – Description

10 min. – Easy running RPE 1

4 × 5 min. Nasal breathing (NB) intervals RPE 3

5-min. running recovery (Take a break from NB work and run at a moderate effort.)

10 min. Easy running RPE 1

Nasal breathing workouts are ideal during the base period as you are focused on improving your cardiovascular system. You can mix NB intervals into your normal base runs. Here’s a good progression to get you started:

Week – Interval – Recovery

1 – 4 × 5 min. NB – 5 min. normal run

2 – 4 × 6 min. NB – 4 min. normal run

3 – 4 × 7 min. NB – 3 min. normal run

4 – 4 × 5 min. NB – 5 min. normal run

Steven Rindner is a marathon runner. For more articles on running, visit this blog.