Breathing Tips for Runners

Breathing pic

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.

Three Tips for Running Your First 5K

First 5K pic
First 5K

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.

Three Kitchen Utensil Tips for the Novice Cook

Kitchen Utensils pic
Kitchen Utensils

In 2008, Graeme Queen earned his MBA in finance from Portland State University, graduating with a 4.0 GPA. At home, Graeme Queen is currently teaching himself how to cook.

Cooking your own food can be a challenging yet rewarding experience. If you want to start cooking more, follow these three tips to get the most out of your cooking equipment.

1. Thermometers. Novice cooks are notorious for cutting into their meats to see if they are done. Sure, you will be able to tell if your chicken breast is done, but you will also let out all those wonderfully delicious juices cooking inside the meat and dry it out in the process. A good digital thermometer lets you check the internal temperature of what you cook, which acts as a more precise guide than eyeballing.

2. Knife Maintenance. Harold Dieterle, winner of the first season of reality TV show Top Chef, says sharp knives are likely the most valuable tool in the kitchen. Where a sharp knife would dice through that carrot like butter, a dull one requires much more time and energy for the same result. While home sharpening is fine, consider getting your knives professionally sharpened on a yearly basis.

3. Pots and Pans. Instead of buying a set that contains a pot and pan in every imaginable size, consider instead spending that money on a few high-quality options. Large sets may seem like a bargain, but the individual pieces are often poorly made and of low quality. A big frying pan, a sauce pan, and a large pot are a good starting point, and they will take up far less room than that 10-piece set.