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HEALTH Tips for mini,[link widoczny dla zalogowanych]
Sadly, I won't be participating in the West of Ireland's Women's Mini Marathon in Castlebar myself, as motherhood takes priority. But for people who're running, jogging or walking,[link widoczny dla zalogowanych], try get it done mindfully - meaning stay in tune together with your body throughout the 10k.
Before beginning, take a few seconds to breathe and plant each of your feet in the ground,[link widoczny dla zalogowanych], this will help calm your mind and ground your body before the run or walk ahead. Don't forget this posture while you navigate through the 10k.
Keep the shoulders down and raise your chest, this will stretch out your spine and reduce all-over tension, keeping you free of injuries and insuring adequate circulation to any or all of the muscles.
Before getting going, try standing with your feet hip distance apart, and spread your toes around you are able to inside your running shoes. Keep the legs straight and contract your quadriceps with your hips kept in a neutral position,[link widoczny dla zalogowanych], your tailbone pressing toward the floor.
Focus on grounding your feet and legs while lifting up through the spine and the sides of the body.
Think about stacking all your weight-bearing joints,[link widoczny dla zalogowanych], shoulders over hips, hips over knees,[link widoczny dla zalogowanych], and knees over ankles.
Next,[link widoczny dla zalogowanych], press your shoulders down, together with your arms because of your sides. Feel the crown of your head lifting up with your neck long. Hold for 3 full, deep breaths.
You may also help release tension in your shoulders by lifting your arms straight above your face, at the same time try flick your fingers in quick succession for Thirty seconds.
When you are breathless, check your posture - are you hunched over?
You can increase your lung capacity up to 30 % if you simply correct your posture. Try checking your posture at every kilometre marker along the route. If you find yourself breathless, maybe it's not because you aren't breathing in enough - it may be since you aren't breathing out enough! Belly breathing can certainly help here - concentrate on big exhales,[link widoczny dla zalogowanych], clearing air out for fresh oxygen to penetrate.
Try putting you over your navel,[link widoczny dla zalogowanych], after an inhale, purse your lips and blow out while pulling your belly in toward your spine. Then, breathe in through the nose. If you are uncomfortable breathing through your nose while running,[link widoczny dla zalogowanych], that's fine too, but try it for both to have the difference.
This information is not a recommendation for your own personel practice but can serve as interesting reading for anybody thinking of seeing a yoga class. Just like any form of workout, please talk to your family doctor beforehand.
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