I did six one minute hill intervals using this breathing technique during and between reps - felt ridiculously fresh on my last interval, and got faster and faster each one. This really works. Thank you Andrew!
Welcome :) that’s one of the techniques that I reference in the book. If you like this, the other hacks in section 3, you’ll like quite a bit.www.amazon.com/dp/B0CFCZF65L
@@runelitecoach Thanks Andrew for all the great tips! It’s so cool to learn new techniques after 35 years of running. I just picked up your book on Amazon. Blessings, and happy running!
Hi. I am 58 and through the years I have done holding breath trials every now and then and I have reached 4 min. just by repeating time after time. Normally I can hold my breath by more than 2 min. the first time, but I didn't believe starting a race in a high 02 state could help me for running. Today I tried the purge c02 technique in a 15 km. run and I felt breathing ridiculously easy for the fist 12 km. (and from km 1, 10 bpm lower at the same speed). It's amazing!!
Upfront: WH breathe irregularly, just for fun. Fully in, letting go.. CO2 is needed by erythrocytes to be able to load O2. By that reasoning a hyper-ventilating individual may breathe into a paper bag, in order to rise CO2 and to regain breath. Couldn't it be, the "pain" originates from other metabolic products, e.g. lactate? Also differ the situations of an apnoe breath-hold challenge in comparison to a running athlete with high demands. While the alkaline O2-saturated, CO2-depleted status benefits the apnoe activist that isn't necessarily applicable 1:1 to the runner. What do you think?
Good question! The pain doesn't originate from lactate though. Lactate is a valuable FUEL source. There's something called the CO2 tolerance test which accurately shows the discomfort of a build-up of CO2. it's basically intolerable. In fact there's a GREAT video by VSauce on "what's the scariest thing" where he shows that the most universal pain among all humans, no matter race, up-bringing, conditioning, etc, is the build up of CO2. Lactate levels return to 1mm within just a minute or two of stopping even the hardest run. But pain can still persist for longer. It's the acidity of the blood (i.e. hydrogen ions) doing it. in an acidic environment, the muscles cannot contract anymore. Great job doing the Wim Hof breathing! Haha "fully in....letting go!" Thanks for following
@@runelitecoach Many thanks, always thought of lactate as kind of just-waste. Seen after a quick lookup, there's a lot of long-reads I can be nerding-over. Wim Hof, yeah, legendary. I like the rounds narrated by himself. Used to practice before going to (then peacefully) sleep. Keep it up, very interesting topics here, appreciated.
This is great. I'm actually a powerlifting and just getting into running. And you are absolutely correct. I have done this technique for about 2 minutes every time I try to do a PR. I didn't know why, it just felt better naturally and it always helped. Thanks for the great content. The question is do you need more recovery than usual after this ? Because you go beyond your normal capabilities.
I don't know this technique but I forcefully exhale or slowly let my air out of my lungs whenever I practice to hold my breath, I do free diving and 5K (I know my body tells me it's the natural way to hild my breath longer) From 1 minute , I can do 2 and a half. It really works. After hearing your explanation, I'm sure I'm gonna do it regularly and test it with my athletes.
Awesome! I love that you have some experience with breath control. The slow acceleration has a different effect with purging CO2 from your blood. So it’s actually really good for a diver. There’s another breathing technique that I teach called the CO2, purge, and when you combine it with this Wim Hof technique, you’ll get the best result for a breath hold
Good video. Just wanted to comment on the Frank Shorter cover in your shelf. The week that came out, i joined the XC team and became a runner. The slowest on the team, but broke the school records by graduation.
High school distance runner here (1600m up to 10 miles), I'm definitely gonna give this a go on my tempo this week thank you so much! I actually initially saw this (since I lift as well) from a fitness influencer, kevdog, during leg extensions and decided to implement it into my lifts (didn't know until now it could also be used for running), being able to get like 6 reps instead of my normal 5 at the same working set weight. I know that 20% isn't quite the same as double, but hey I'll take it if it means a 10k feels now like a 5miler or a 1600m only 3 laps. Just one question, should I do this for like regular training runs like long runs or should I just breathe normally, since breathing normally/not as efficiently might (?) cause more strain on the cardiovascular and thus more hypertrophy? The only reason I'm asking this is because in the past my coach implores us to actually talk with each other instead of focusing on breathing often since it will actually improve our breathing for races in the long run?
Great question. And I love that you’re studying this stuff already in high school. Very nice job. This particular breathing technique is best used immediately before and anaerobic or relatively short aerobic race. So this will help you a lot in your 1600 m and your 3200 m. During the run itself, you want to breathe normal. This is to be done between intervals, or before a race or hard effort. But you can use this technique in order to do more intervals, which will enhance your training, which will make you faster in your race as well And your coaches right that you should definitely be able to talk with each other while just out on an easy run.
I don't understand how this could be done during a race, like in the marathon. 22:18 Are you saying we should do that when running to be able to push? How do you do that but when you're running?
OK. I've got 8x 800m interval workout coming up tomorrow morning. Will give this a go during the recovery section just before taking off for the next interval run.
I did it. Seemed to make my intervals much easier and I felt very much more energised. I also checked on my breathing during the run to make sure I was taking in deep breaths rather than the shallow ones I normally do. It's good. I'll stick to this new way of breathing.
Way to go testing it out and getting rapid results. There's another technique you can use called the CO2 purge as well. You can learn about it in my FB group "Run Elite weekly facebook live.." or you can also find some good info on David Blaine's channel Keep it up
Smoke and mirrors when studied in house at Ivy League universities? When submerged in ice publically in NYC for over an hour with an internal thermometer? What smoke and mirrors man?
I also have a question for you. Is it worth to forcefully exhale when you are running, or to exhale what your body tells you?. (I tried to forcefully exhale while running and it felt uneasy, but I don't know if it can pay off through the run).
Question: my husband has a narrow noise and can’t breath through his nose. What do you recommend to help mouth breathers (other than surgery 😅). He wants to run but he finds it very hard to get enough air.
I do have a theory I want to share with you; you did me one, so I will attempt to return the favor. When we humans excel in footwear, we have or should keep in mind that an enhanced move is not a natural move; while we rely on footwear, it weakens our natural state. For example: A Body builder can be built and strong but you’re only as strong as how you can do barefoot 🦶 So if you try to play Pickleball for example, barefoot, you can’t do enhanced moves like with shoes but the caveat is that your foot weakens, ergo your muscles weaken and your enhanced movement then can lead you to injury. IT is important to understand that enhanced level movements require rigorous natural aptitude; if your aptitude while barefoot 🦶 is enhanced, naturally your performance is increased while enhanced, and the matter of the fact is that it is never ever the other way AROUND!! 😇😇😇😇😇😇😇
Fair enough, Running is not an enhanced movement. It is what we were designed to do. So many things about our anatomy are optimized for low motion. A running shoe should not get in the way of this, that’s why I recommend a zero drop, and a Foot ship toolbox. Because our foot is in fact, zero drop, and Foot shaped!
this is very interesting but does it translate to the running performance? i mean it would be helpful to do a test let's say a 3 or 5 k .. with and without these breathing techniques..
My Runners have used it from the 2 mile through the 50 K and it’s worked very well. It works best for short distances, all of the track distances. And it works well for trail runs when you have long uphills and can hike and do the breathing pattern. Less relevant for a flat marathon, but definitely doesn’t hurt
@runelitecoach your technique is getting rid of co2 but co2 is important to transport oxygen in tissue by lowering pH.Reverse Overbreathing technique forces to bear a certain amount of c02. It seems to clash with your thesis. Hyperventilation can lead to difficult running. Thanks
That's insane how it works..did the wimm Hoff one and this one immediately after and went from holding my breath for 1:05 to 2:30 my first time doing it
amazing! Yes it can change that quick. There are breathe coaches who have their students get to 5 minutes in one day learning these techniques. David Blaine even taught a bunch of students to do that in one session.
![Optimal Training Intensity To Get Faster [Elite Training Breakdown]](http://i.ytimg.com/vi/jlv8vsZI7HQ/mqdefault.jpg)
Just did this today and got a 28 second PB for the 5k 17:57. Last one was a 9 second PB just last week. Awesome Vid, Really works! XD
That’s incredible! Nice job!
I did six one minute hill intervals using this breathing technique during and between reps - felt ridiculously fresh on my last interval, and got faster and faster each one. This really works. Thank you Andrew!
Welcome :) that’s one of the techniques that I reference in the book. If you like this, the other hacks in section 3, you’ll like quite a bit.www.amazon.com/dp/B0CFCZF65L
@@runelitecoach Thanks Andrew for all the great tips! It’s so cool to learn new techniques after 35 years of running. I just picked up your book on Amazon. Blessings, and happy running!
Hi. I am 58 and through the years I have done holding breath trials every now and then and I have reached 4 min. just by repeating time after time. Normally I can hold my breath by more than 2 min. the first time, but I didn't believe starting a race in a high 02 state could help me for running. Today I tried the purge c02 technique in a 15 km. run and I felt breathing ridiculously easy for the fist 12 km. (and from km 1, 10 bpm lower at the same speed). It's amazing!!
You’re right this is my breathing in the last 400m of a timed mile. Can’t wait to retest my mile time
In a mile race this will help so much. The shorter the race the more it helps.
Very happy to see this video. I have already been doing Wim Hof breathing and now am eager to add this. Thanks
Wonderful!
Thanks for the gem!
You bet!
This is a great technique, but it is not a new idea. I learned this in a college sports nutrition class in 1995. It does work!
Yup physiology isn’t new. It’s new for most people
This Guy Is Awesome!!!! 👌🏻👌🏻
Thank you. You’re awesome too for learning this stuff. Thanks for watching
Upfront: WH breathe irregularly, just for fun. Fully in, letting go..
CO2 is needed by erythrocytes to be able to load O2. By that reasoning a hyper-ventilating individual may breathe into a paper bag, in order to rise CO2 and to regain breath. Couldn't it be, the "pain" originates from other metabolic products, e.g. lactate?
Also differ the situations of an apnoe breath-hold challenge in comparison to a running athlete with high demands. While the alkaline O2-saturated, CO2-depleted status benefits the apnoe activist that isn't necessarily applicable 1:1 to the runner. What do you think?
Good question! The pain doesn't originate from lactate though. Lactate is a valuable FUEL source. There's something called the CO2 tolerance test which accurately shows the discomfort of a build-up of CO2. it's basically intolerable. In fact there's a GREAT video by VSauce on "what's the scariest thing" where he shows that the most universal pain among all humans, no matter race, up-bringing, conditioning, etc, is the build up of CO2.
Lactate levels return to 1mm within just a minute or two of stopping even the hardest run. But pain can still persist for longer. It's the acidity of the blood (i.e. hydrogen ions) doing it. in an acidic environment, the muscles cannot contract anymore.
Great job doing the Wim Hof breathing! Haha "fully in....letting go!"
Thanks for following
@@runelitecoach Many thanks, always thought of lactate as kind of just-waste. Seen after a quick lookup, there's a lot of long-reads I can be nerding-over.
Wim Hof, yeah, legendary. I like the rounds narrated by himself. Used to practice before going to (then peacefully) sleep.
Keep it up, very interesting topics here, appreciated.
This is great. I'm actually a powerlifting and just getting into running. And you are absolutely correct. I have done this technique for about 2 minutes every time I try to do a PR. I didn't know why, it just felt better naturally and it always helped. Thanks for the great content. The question is do you need more recovery than usual after this ? Because you go beyond your normal capabilities.
This will be even more impactful for lifting
I don't know this technique but I forcefully exhale or slowly let my air out of my lungs whenever I practice to hold my breath, I do free diving and 5K (I know my body tells me it's the natural way to hild my breath longer)
From 1 minute , I can do 2 and a half.
It really works.
After hearing your explanation, I'm sure I'm gonna do it regularly and test it with my athletes.
Awesome! I love that you have some experience with breath control. The slow acceleration has a different effect with purging CO2 from your blood. So it’s actually really good for a diver. There’s another breathing technique that I teach called the CO2, purge, and when you combine it with this Wim Hof technique, you’ll get the best result for a breath hold
Good video. Just wanted to comment on the Frank Shorter cover in your shelf. The week that came out, i joined the XC team and became a runner. The slowest on the team, but broke the school records by graduation.
Blast to the past! I’m glad it stirred up a nice memory for you.
High school distance runner here (1600m up to 10 miles), I'm definitely gonna give this a go on my tempo this week thank you so much! I actually initially saw this (since I lift as well) from a fitness influencer, kevdog, during leg extensions and decided to implement it into my lifts (didn't know until now it could also be used for running), being able to get like 6 reps instead of my normal 5 at the same working set weight. I know that 20% isn't quite the same as double, but hey I'll take it if it means a 10k feels now like a 5miler or a 1600m only 3 laps. Just one question, should I do this for like regular training runs like long runs or should I just breathe normally, since breathing normally/not as efficiently might (?) cause more strain on the cardiovascular and thus more hypertrophy? The only reason I'm asking this is because in the past my coach implores us to actually talk with each other instead of focusing on breathing often since it will actually improve our breathing for races in the long run?
Great question. And I love that you’re studying this stuff already in high school. Very nice job. This particular breathing technique is best used immediately before and anaerobic or relatively short aerobic race. So this will help you a lot in your 1600 m and your 3200 m.
During the run itself, you want to breathe normal. This is to be done between intervals, or before a race or hard effort.
But you can use this technique in order to do more intervals, which will enhance your training, which will make you faster in your race as well
And your coaches right that you should definitely be able to talk with each other while just out on an easy run.
great content
A little bit of brevity please
1.5x speed if you like. But then you’re not actually doing the breathing correctly…
Thanks!
Thank you! I’ll give you a shout out on our next video. Let me know your first name if you like. Thanks so much!
@@runelitecoach You're welcome! My name is Chris*.*
I don't understand how this could be done during a race, like in the marathon. 22:18 Are you saying we should do that when running to be able to push? How do you do that but when you're running?
Exactly my thoughts.
what's the title of the first video
OK. I've got 8x 800m interval workout coming up tomorrow morning. Will give this a go during the recovery section just before taking off for the next interval run.
I did it. Seemed to make my intervals much easier and I felt very much more energised. I also checked on my breathing during the run to make sure I was taking in deep breaths rather than the shallow ones I normally do. It's good. I'll stick to this new way of breathing.
Way to go testing it out and getting rapid results. There's another technique you can use called the CO2 purge as well. You can learn about it in my FB group "Run Elite weekly facebook live.." or you can also find some good info on David Blaine's channel
Keep it up
@@AncoraImparoPiperrespect
Try it before you judge
The guy with the ‘world records’ is an illusionist, it’s old fashioned smoke and mirrors magic.
Smoke and mirrors when studied in house at Ivy League universities? When submerged in ice publically in NYC for over an hour with an internal thermometer? What smoke and mirrors man?
Don't do these while driving or near water. People have passed out and crashed their car, and they have drowned while doing this.
Sure. Needless to say don’t hyperventilate and hold your breathe while driving near water. lol
This is why Tennis players exhale with every stroke and seem refreshed whilst playing, except Federer, Federer is Alien!! 😇😎
Tennis players, or any athlete, who is striking or hitting, will do well to exhale because it’s stabilizes the core
@@runelitecoach I Aim to improve in this aspect and play on an empty stomach cause all that stabilizing unstabaliezes Me!! 🏃♂️💨
I also have a question for you. Is it worth to forcefully exhale when you are running, or to exhale what your body tells you?. (I tried to forcefully exhale while running and it felt uneasy, but I don't know if it can pay off through the run).
Question: my husband has a narrow noise and can’t breath through his nose. What do you recommend to help mouth breathers (other than surgery 😅). He wants to run but he finds it very hard to get enough air.
I do too. Nose strips work a charm if you haven’t found them yet.
I do have a theory I want to share with you; you did me one, so I will attempt to return the favor. When we humans excel in footwear, we have or should keep in mind that an enhanced move is not a natural move; while we rely on footwear, it weakens our natural state. For example: A Body builder can be built and strong but you’re only as strong as how you can do barefoot 🦶 So if you try to play Pickleball for example, barefoot, you can’t do enhanced moves like with shoes but the caveat is that your foot weakens, ergo your muscles weaken and your enhanced movement then can lead you to injury. IT is important to understand that enhanced level movements require rigorous natural aptitude; if your aptitude while barefoot 🦶 is enhanced, naturally your performance is increased while enhanced, and the matter of the fact is that it is never ever the other way AROUND!! 😇😇😇😇😇😇😇
Fair enough, Running is not an enhanced movement. It is what we were designed to do. So many things about our anatomy are optimized for low motion. A running shoe should not get in the way of this, that’s why I recommend a zero drop, and a Foot ship toolbox. Because our foot is in fact, zero drop, and Foot shaped!
this channel is educative 💪
this is very interesting but does it translate to the running performance? i mean it would be helpful to do a test let's say a 3 or 5 k .. with and without these breathing techniques..
My Runners have used it from the 2 mile through the 50 K and it’s worked very well. It works best for short distances, all of the track distances. And it works well for trail runs when you have long uphills and can hike and do the breathing pattern. Less relevant for a flat marathon, but definitely doesn’t hurt
Great thanks!
Thanks.Do you think it is applicable for 400 meters. Thanks❤
Yes. Even more applicable for shorter runs
@runelitecoach your technique is getting rid of co2 but co2 is important to transport oxygen in tissue by lowering pH.Reverse Overbreathing technique forces to bear a certain amount of c02. It seems to clash with your thesis. Hyperventilation can lead to difficult running. Thanks
Do you do this before a run or during? I feel like id faint during a race
Before for sure
@@runelitecoach Thanks I'm glad I got this response before trying it 2 miles into my 5 k race lol
That's insane how it works..did the wimm Hoff one and this one immediately after and went from holding my breath for 1:05 to 2:30 my first time doing it
amazing! Yes it can change that quick. There are breathe coaches who have their students get to 5 minutes in one day learning these techniques. David Blaine even taught a bunch of students to do that in one session.
I end up spitting. Do you hold your tongue down? The noise is from the throat or the mouth? Thanks
From the mouth
Could you pin the part one video please
It’s a private video. DM on IG if you want it
Total nonsense,,,,,
Red poo? Interesting…