Breathing Tips for Runners

Breathing pic
Breathing
Image: active.com

A senior director at an Oregon-based application development and support services company, Graeme Queen oversees budgeting and handles setup and management of offshore development. An avid runner, Graeme Queen has competed in multiple marathons as well as 5K and 10K races.

In addition to proper form and appropriate footwear, proper breathing is key to success in any running endeavor. Running coaches recommend that runners employ deep belly breathing while running instead of chest breathing. Belly breathing allows for deeper breaths and ensures the body gets the oxygen it needs to stay active. On the other hand, lung expansion and therefore oxygen intake is limited with chest breathing.

To practice belly breathing, begin by lying on the floor and placing your hands on your stomach. Take a deep breath, making the belly expand, then exhale all the air in the lungs until the abdominal muscles contract. As you breathe in and out, you should see your hands rising on the stomach. Over time, you can consciously employ this breathing technique during short walks, jogs, and eventually runs.

In addition to breathing through the stomach, runners should breathe through the mouth instead of the nose. The mouth is capable of taking in more air and helps runners achieve maximum oxygen intake during a run.

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How to Qualify for the Boston Marathon

Boston Marathon pic
Boston Marathon
Image: baa.org

Graeme Queen is an information technology professional who has mentored several coworkers into leadership positions in his capacity as a senior director. An avid runner, Graeme Queen is training to qualify for the Boston Marathon.

Because the Boston Marathon’s field size grew significantly throughout the 1960s, organizers instituted an official qualifying time in 1970. Interested participants were required to submit certification from their district or college coach or the Amateur Athletics Union’s long distance running chairman that they trained enough to complete the marathon within 4 hours. The qualifying time was shortened to 3 hours and 30 minutes the following year and continued to fluctuate for men and women of different age groups throughout the next few decades.

For the 2018 Boston Marathon, men between the ages of 18 and 34 must achieve a qualifying race time of 3 hours and 5 minutes, while men 80 and over are given a time of 4 hours and 55 minutes. The qualifying times vary by 5, 10, and 15 minutes for ascending age groups, which, starting at 35, are grouped by five-year periods. Women, meanwhile, receive an additional 30 minutes in each age group.

Newport Marathon Prepares for 2017 Race on June 7

Newport Marathon pic
Newport Marathon
Image: newportmarathon.com

A graduate of Portland State University’s MBA program, Graeme Queen is an avid runner. Graeme Queen has competed in numerous races, including the Newport Marathon. He ran the race and finished with a time of 3:19:13 in 2014 and a time of 3:22:01 in 2015.

With its first race in 1999, the Newport Marathon has grown in number of participants over the years. It started with 318 registered participants, and it now caps the number at 1,000. Beginning at Yaquina Bay State Park, the Newport Marathon winds its way along the shores of Yaquina Bay. The race starts approximately 60 feet above sea level and includes a short steep hill at mile 4. Certified by USA Track & Field, the course is a Boston Marathon and Olympic Marathon trials qualifier.

The 2016 race, which took place on June 4, saw 502 runners completing the race, with 256 women crossing the finish line. Daniel Kinsella finished with a time of 2:27:42 while on the women’s side, Katie Wolfe ended with a time of 2:58:20. The 2017 race is scheduled for June 7, 2017.

Three Tips for Running Your First 5K

First 5K pic
First 5K
Image: active.com

Graeme Queen works in Portland, Oregon, as the senior director of IT solutions delivery for an insurance company. In addition to his professional work, Graeme Queen is an avid runner who has completed multiple 5K, 10K, and marathon runs.

If you are getting ready for your first 5K run, these tips will help you do your best on race day.

1. Arrive Early – Race events are often packed with spectators, runners, and staff. Getting there early ensures you will have enough time to make it to the starting line before the race starts. It also helps to know which streets are closed for the race, something the race organizers will be able to tell you.

2. Have Fun – You have trained hard for this day and your nerves may be firing, making it hard to calm down and just enjoy the event. Do not worry about how you will perform. At your first race, you should not expect to come in first place. Work hard and push yourself, but do not be too hard on yourself or let nerves ruin your day. Wherever you finish provides a milestone you can improve upon next time.

3. Volunteer for a Race – Before you run your first race, consider volunteering at one to get a close look at how they operate. You will learn about the whole event and process more deeply than you would simply as a spectator. This can help you avoid novice mistakes by giving you an inside look at the process before your actual race.