[Jennifermae]

These are pretty lame questions to ask but I'm just wondering. I was wondering, when you're running how are you supposed to breathe? and sometimes when I run I get cramps on the side which really sucks. Also, What types of clothes do you recommend to wear while running?

[maidezsarang]

These are pretty lame questions to ask but I'm just wondering. I was wondering, when you're running how are you supposed to breathe? and sometimes when I run I get cramps on the side which really sucks. Also, What types of clothes do you recommend to wear while running?

Erm, well, make sure to keep your breathing slow and steady. As in, don't breathe once for every step you take. Use your stomach for breathing, as in your diaphragm, not your chest. That way you can breathe deep and it's more effective.

Um, usually wait an hour or two before you run if you just ate. Running jostles everything in your stomach, so it's definitely going to hurt. If you start cramping up, raise both your arms high so that it doesn't press down on your stomach.

And old Tshirts and shorts. Don't wear basketball shorts. Real runners wear short shorts!

[Krn_Track_Star]

hmm well wen u breath u gotta breath in through ur nose n out of through the mouth. itz kinda hard at first but once u get use to it. it helps alot. well for cross country u wear regualr shirt and some running shoes. if u run for a school they should give u a uniform.

[FusionGT2]

On top of what everyone said, you also need good posture. The way you run also effects how well you breath. You must have good form! (keep upright and dont slouch)

[DOVAHKIIN]

Spandex is the way to go for X-Country.

But if you have pride like me, don't wear it.

[Joanna]

the people said above are correct but i breathe normally xD but when you get cramps.. to get rid of them when during cross country a good way is to breathe in and take a big breath out or also some runners stretch their arms out above their heads and lean to one side which apparently gets rid of cramps as well. shirts or singlets are best for cross country and also shorts!! even though i hate wearing short shorts ><

[fallenbroke]

UMMM , I don't really know how to explain the breathing part cos usually I'd just run . LOL ! And it's important not to eat too full before a run . You'll feel extremely sick in the midst of your training . Hmmm . When you say cramps , do you mean stitches ? HAHA ! Do stretching ! It's important too . Helps my muscles warm up a little first .

I dont know but people here wear FBTs to run . They are running shirts & shorts . The nice and comfy ones that are suited for athletes .

[Elee]

These are pretty lame questions to ask but I'm just wondering. I was wondering, when you're running how are you supposed to breathe? and sometimes when I run I get cramps on the side which really sucks. Also, What types of clothes do you recommend to wear while running?

What my friends told me was breathe through your nose, exhale through your mouth. its really hard to keep up with, i just do it because my mouth gets all dry when i breathe through my mouth. do ab workouts do that you wont get cramps on the side. what i usually wear at practice is just a shirt and shorts, but i dont wear my normal bra, i wear a sports bra. good luck

[xoflora]

i agree with what everyone said above,
but for running apparel,
its best to wear "breathable", lightweight clothing.
and during the winter, do layers.
try not to wear bulky hoodies.

[babo_yujin]

for cross country, wear light clothing or layer it up in winter.

or you could try spandex/Skins.


get a mean six pack and a good posture and you can breathe through anything. ;D

[Tae.Yeon]

what usually works for cramps is try to touch your toes slowly while exhaling as much as possible and just repeat a couple times.

[banspurpleboxers]

For me personally, I take a breathe for every step I take and I get nto a rhythm with my steps (this way I can keep my pace at a constant speed too)
I don't really get cramps when I run, but try not to eat anything in at least 2 hours before you run. Plus, it seriously depends on what you eat before you run too. Carbs are really good (like bread, rice, pasta, etc), but don't eat anything acidic like meat or any dairy products.

As for running, I think a regular T-shirt and shorts would do fine. For me, I would go for a pair of nice running shorts that are above the knee and have built-in underwears in them. Those cost more, but they feel a lot nicer. As for the T-shirt, any will work, but just don't get one that's super huge and hangs over your legs. I wear sweaters in the winter, but those get kind of heavy and are not breathable. Maybe you can try wearing more than one layer (of long sleeves) that are breathable but not thick, so you can take it off while you run and start sweating. That's what I heard from somewhere, but for me I think it's a pain to carry clothes around.

[N Dey Say]

i was in cross country for 1 month. I had to wake up around 5-6 am for my first race. man I couldn't take running couples miles and wake up so damed early. So after my first race I never went to any more practices. Coach wrote me off from the team. He got mad and made me pick up trash in the school courtyard. LOL.

as for breathing. keep a constant rhythm. Sometimes when I run and breathing hard. I stupidly swallow my saliva and that really messes you up because when when your swallowing, your cutting off your air cutting off your rhythm and you feel twice as tired after. advice coming from a quitter. I mean "retiree." I'm ok at running, but I don't like doing it. o yea breath safe.

[psylizen]

These are pretty lame questions to ask but I'm just wondering. I was wondering, when you're running how are you supposed to breathe? and sometimes when I run I get cramps on the side which really sucks. Also, What types of clothes do you recommend to wear while running?

Technically there is no specific way you have to breathe. It depends on how you are running and mileage. For me, if I do quick runs (like fartleking or occasional sprints) I try for a quicker, shallow breathing rate, but be warned! Never lose control, because hyperventilating is easier to occur. If you can and are a veteran, you don't have to breathe as fast. When I go for a distance run, say, 8+ miles nonstop, try to keep your breathing rate slower. You can try the one breath per two to four steps. But you'll have to try that out yourself, because stride length also has something to do with that. Be sure to breathe in deep to maximize oxygen intake, because distance runs often have to utilize your anaerobic muscles, therefore you conmpensate the oxygen needed. Oh, and I breathe entirely in and out of my nose, unless I'm finishing up or sprinting, then it's through the mouth, but try not to use too much mouth breathing.

When you get cramps it either means you drank water or ate something too soon. You should eat your heavier meal at least one to two hours prior to a run, and drink constantly but not too much. And during a run, it's best not to drink too much water. Most cases of cramps come from too much water during and before the run. If you are thirsting to death and you really have to drink something, then take a few quick sips and be off. Even though the amount of water isn't necessarily enough, it should sate your dry mouth longer. If worse comes to worse and your side is still cramping, then take deeper breaths. It could also mean your lung is stressing. While you're running, just take in a deep breath and quickly breathe out and repeat if necessary.

Most of the time, your running gear should consist of lightweight breatheable material. During the summer, it is best to stock up on t-shirts and tanktops (spandex or cotton are fine) and the infamous running shorts :] unlike most other athletic shorts, running shorts are much shorter for ease of leg movement and less wind resistance. I would suggest running shorts for the whole year, and during winter you can get some longer spandex to wear underneath. For females, sports bras are more comfortable than conventional bras and don't give you nasty blisters. Long pants and a jacket are good if you are warming up in the morning or running in the winter, but it's better if you wear your normal gear underneath it all, because you get hot easily. Just dress in layers is what I would suggest. A jacket that is waterproof, lightweight, and keeps body heat is good, just look for one that suits you.

Well, that's all I have to say :] good luck!

[ftislandsarang]

when i THINK about breathing too much i get cramps so i just don't
hahaha

and as for clothes i just wear a sports bra, any old shirt and RUNNING SHORTS!
NEVER EVER EVER run without RUNNING shorts!

[WhiteCocoaBunnie3]

I did cross country when i was in 6th grade but then i switched to track for 7th and 8th grade.

no, they're not lame questions!

Breathing While Running
i think your supposed to breathe in and out through your mouth (the easiest way to deliver the most oxygen to your body). make sure your breathing is controlled and deep. there should be a breathing rhythm to your running. never breath really short breaths though, it will make you hyperventilate. breathing is a key element in running and it may prevent possible cramping.
you can also use your nose AND my mouth at the same time to breathe (this is what i usually do bcuz i sometimes feel like i don't have enough air).

Clothes for Running
first of all, make sure you have comfortable and proper running shoes. they will help you prevent injury and will make your running gait more efficient.
on cold days, wear long pants/sweatpants that are flexible and wear a sweatshirt, to prevent your muscles from freezing up.
on warmer days you can just wear a simple t-shirt/sport tank over a sports bra and simple shorts
(it's not that much different than what you would wear to gym class)

i hope i helped! :]

[huudat]

when you breath, its best to breath in and out through your nose only in a rhythm that matches your running

and along with good form/posture, when you run try too look up at the sky a lil...it helps

[miwazawa]

underarmour is best
supposedly so that the sweat doesn't slow u down or st...
i run in shirts and shorts...but tank is the best. less weight= lighter u feel, which is always good
im sure u read is other posts, but good running shoes are a NECESSITY. NOT optional...
bad shoes can give u soo much injuries

[illicitmercy]

Most girls I see on my team wears sports bras, or i don't know what they're called, but tight stuff.
Then they wear short shorts.

About the breathing, i breathe through my mouth normally even when not running so I would say breathe through your mouth.

Good to hear that people are doing this sport. It really really benefits the person mentally and physically (although XC season just ended.)