The REAL Reason You're Out of Breath Running

Moooorning my mate! Matteo here! Welcome back to The Running Week! 🏃🏾‍♀️

In today’s edition:

1. The REAL Reason You're Out of Breath Running

2. Sub 1.17h challenge update + RACE Recap

Do you like this free newsletter? I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

Let’s go!

The Real Reason You're Out of Breath Running

Do you find yourself constantly gasping for air during your sessions, no matter how hard you try to pace yourself?

Feeling like you just can't catch your breath can be incredibly frustrating and demotivating.

But fear not, you're not alone, and there's a solution.

Understanding the Problem

One common piece of advice you might hear is to slow down if you're feeling breathless. While this can help some, it's not always the complete answer.

The real issue often lies in how we're breathing and managing carbon dioxide levels in our bodies.

Breathing isn't just about taking in oxygen; it's also about expelling carbon dioxide. This delicate balance is crucial for optimal performance.

When carbon dioxide levels drop too low, it can disrupt the release of oxygen from hemoglobin, leading to feelings of breathlessness, even if oxygen intake is sufficient.

The Chemistry of Breathing

To understand why this happens, let's delve into a bit of chemistry.

Hemoglobin, a protein in red blood cells, binds to oxygen and transports it throughout the body.

However, for oxygen to be released from hemoglobin, there needs to be a slight decrease in blood pH, which is facilitated by carbon dioxide.

When carbon dioxide levels are chronically low, this process is disrupted, hindering oxygen delivery to tissues.

Overbreathing: A Common Culprit

So why do some people have low carbon dioxide levels?

Overbreathing, or breathing excessively, can lead to reduced carbon dioxide levels in the body.

This can make us more sensitive to slight increases in carbon dioxide, triggering a feeling of breathlessness, even when oxygen levels are adequate.

The Body Oxygen Level Test

To assess your carbon dioxide tolerance, you can try the Body Oxygen Level Test – Here you can measure your BOLT score.

This involves taking a normal inhale and exhale through the nose, then holding your breath until you feel the urge to breathe again.

Ideally, you should aim to hold your breath for at least 20 seconds, with 40 seconds being the goal for athletes.

Improving Your Breathing

The good news is that you can train your body to breathe more efficiently.

By focusing on nasal breathing and reducing breathing volume, you can increase carbon dioxide tolerance and improve overall performance.

Techniques such as the Oxygen Advantage program offer practical strategies for achieving this.

If you wanna improve your breathing here are the best affordable workshop:

Takeaway

Don't let breathlessness hold you back from reaching your fitness goals.

By understanding the role of carbon dioxide in breathing and implementing strategies to optimize your breathing patterns, you can take your workouts to the next level.

So, take a deep breath, slow down if you need to, and remember, mastering your breath is the key to unlocking your full potential.

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Trivia Question: Who was the first athlete to run a 3000 metre steeplechase in under 8 minutes?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~56km:

• Monday: 4x1k rec. 60” + Gym

• Tuesday: 40min Bike

• Wednesday: 10km progressive + 3km Z3

• Thursday: Gym

• Friday: 50min Easy

• Saturday: 40min Easy

• Sunday: 10km Race 🏁

• Total training time: 06:18:05

What a race! Yesterday I ran the 10km race I mentioned in the previous TheRunningWeek’s issue and… It went amazing!

Unfortunately the route was ~9.5km and not 10km so I can't say I completed my goal (sub 35min) but in any case I'm really happy with my performance!

Doing a bit of math, if the route had been 10km I would have covered it in around 34:40 which for me is incredible! But doesn’t matter!

Yesterday for the first time I felt really good and strong from the first to the last km!

Furthermore, I came 5th overall and, together with my dad, we won the pairs ranking! Here’s the activity on Strava.

Now I need to recover because the pain in my calf hasn't gone away completely.

Next race: May 1st. Half Marathon. Ready for another full send!

Thank you all for the support! I received so many messages from you! ❤️ 

Talk soon

Just for Laughs 😂

Trivia Answer: Moses Kiptanui - Here’s the video.

Latest Editions

• Common Running Mistakes & How To Avoid Them (Link)

• How To Practice Pacing WHILE YOU RUN! (Link)

• The Role of CREATINE for Runners (Link)

• Taper Strategy for Best Marathon Results (Link)

• The Surprising Benefits Of Morning Run (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.