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In a nutshell, the breathing process works like this: When you inhale, you’re filling the air sacs inside your lungs, which then fill the small sacs (a.k.a. alveoli) where that incoming oxygen is exchanged with carbon dioxide in the blood at the cellular level, explains William Roberts, MD, director of the Sports Medicine Program at the University of Minnesota Medical School.

That oxygen is then pumped into the blood and distributed throughout the body, including to the muscles activated by exercise, while the carbon dioxide is expelled when you exhale. The lungs can’t execute this process on their own, either; breathing requires the assistance of the many muscles, including (and most critically), the diaphragm.

Despite its many moving parts, this is a natural process that usually takes care of itself, even when you’re running, says Dr. Roberts. “The brain has sensors that detect reductions in blood oxygen and will respond by ‘telling’ the body to breath faster and deeper,” he explains.

Lowered oxygen levels may account for the feeling of breathlessness early in your run, Dr. Roberts explains. This will be especially notable in those who are novice runners and/or who don’t exercise much. “You’ll [also] see people at the end of a race who are panting because they’re trying to make up for their [oxygen] losses,” he explains.

Generally, running coach Rebeka Stowe says that the best way to remedy this is to work for deeper breaths. “[Breathe] from your diaphragm and fill up your whole rib cage, 360 degrees,” she says. “Avoid shorter, shallow breathing from your chest.”

In fact, cultivating a specific “centering” breathing technique can be helpful, explains Stowe: “It gives you a focus you can dictate within the run. This practice can influence your feeling of control of your environment. In addition, breathwork can actually engage the parasympathetic (think, calming) branch of your nervous system.”

Why can it feel like such a struggle to breathe while running?

Runners tend to take shorter inhales and exhales when they run (versus when they’re at rest or walking), says Heather Milton, CSCS, an exercise physiologist at NYU Langone’s Sports Performance Center. “This actually decreases the amount of oxygen that fills the lungs,” she says. “And we want our lungs to fill with oxygen with each breath, as this oxygen is needed to pump to working muscles to have energy available to continue running with ease.”

The diaphragm is a muscle that sits at the base of lungs, she explains, and we need that muscle to contract in order to inhale fully, and to relax in order to exhale fully. “Often, we see people who do not utilize this muscle to the fullest,” she says. “This limits how much CO2 (a byproduct of running and other exercise) we expire, thus reducing the amount of oxygen that can enter the lungs and get to the bloodstream.”

It may also feel like a struggle because technically, explains Stowe, it is. “When you are running versus, say, walking, you are asking for greater strength from your body—to stabilize through the core as you move between strides,” she says. “This greater strength requirement also asks more of the respiratory muscles that help us breath. The faster pace you work at, the less oxygen your muscles are going to be operating with as well. It may feel like a struggle, because it is, but the good news is the more you work, the greater strength you will build and your body will adapt”

But difficulty breathing while running isn’t only physical. Sometimes, Stowe says it can have psychological causes, too. “Often when we run, we are pushing ourselves outside of our comfort zone,” she explains. “And this feeling and experience that we are operating at a limit can create some anxiety, which can result in that feeling of struggle as the physiological reactions to the stress response occur,” she explains.

In some cases, struggling to breathe while running can also be a sign of asthma (a common cause of chest pain while running). It could also be due to vocal cord dysfunction—a condition that can be caused by anxiety wherein the vocal cords close instead of open when someone breathes in—and should be checked by a physician, adds Dr. Roberts.

Is it better to breathe through your mouth or nose while running?

The experts generally agree that there’s no one prescriptive way to breathe, even when pounding the pavement. “When running, you want to have relaxed, rhythmic breathing,” says Milton. “This means breathing through your mouth or nose, as long as you can maintain slow, rhythmic breathing.” She adds, however, that for most, this means breathing mainly through the mouth once they’ve broken into a solid pace.

Dr. Roberts, however, still recommends using both the nose and mouth to breathe, as this approach aids in the goal of moving as much air as possible into and out of the lungs.

5 Breathing Techniques To Try While Running

That said, there are specific breathing techniques designed to help runners achieve more efficient, effective, and comfortable breathing during their runs. Rather than being prescriptive about who should do which, and when, Stowe recommends playing with them to see which make you feel the strongest and most successful in your training system. “You will use different techniques for different sessions,” she says.

1. 4:4 box breathing: “I often incorporate 4:4 box breathing—in for 4, hold for 4, out for 4, hold for 4—into my easy [running] sessions,” says Stowe.
2. 2:2 rhythm: Take two steps (one with the right foot, and one with the left) while breathing in, and then two steps while breathing out. This approach, and those that follow below, is known as locomotor-respiratory coupling (LCR), where a person syncs their breathing patterns with their footstrikes. LCR may help reduce conflicting demands placed on the diaphragm and other muscles needed for breathing, thus enabling more efficient inhales and exhales, according to research published in the journal Plos One.
3. 3:3 rhythm: Inhale for three steps or strides, and then exhaling for three steps or strides.
4. 2:1 rhythm: Breathe in for two steps and out for one. This breathing pattern is naturally favored by most runners, according to research published in Science. It may also minimize the work of the respiratory muscles, thereby making running feel easier, and that it’s most optimal during intense endurance runs, per study findings published in Plos One.
5. 5:2 rhythm: Some runners instead prefer an LCR method that requires them to inhale for three steps and exhale for two. This may work best on slow runs.

How To Breathe While Sprinting And Running Fast

“For sprints, best to check with your coach,” says Dr. Roberts. “I was coached [to take] ‘one breath in 100 meters’—beyond that it was breath as needed.”

Whatever your pace, you may want to pay particular attention to the depth of your breaths while sprinting and try to employ, as Stowe recommends above, breathing that starts deep in the belly rather than up at the chest—even if it feels counterintuitive to the pace of the run. This will help to increase the amount of oxygen you inhale and carbon dioxide you exhale, which prevents you from tiring as quickly. It may also eliminate the abdomen cramping caused by diaphragm spasms.

The post How To Breathe While Running To Boost Performance And Just Feel Better appeared first on Travel My Day Blog.

What’s better than ’80s style? ’80s style merged with today’s technology. Based on adidas’ first reflective runners launched back in 1980, these Nite Jogger Shoes capture the throwback vibe of the original but add a cushy midsole for amazing comfort and energy return, step after step.

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At first, a Louis Vuitton shoe that is actually made to be skated in — not just made to look like a skate shoe for aesthetic purposes — seems wrong. After all, what does a luxury French fashion house know about a sport that is defiantly anti-fashion? In fact, the appropriation of skate culture by luxury brands is nothing new, and neither is skating in (and, as a result, destroying) absurdly expensive sneakers.

It’s all part of an on-again, off-again relationship between the sport and a fashion world that, for decades, excluded skaters such as Clarke, but is now clamoring to have them sitting front row in Paris. Clarke and Virgil Abloh’s Louis Vuitton skate shoe is the marriage proposal we’ve all known to be coming for quite some time.

On one side of the aisle, you’ve got brands such as Lanvin and Louis Vuitton putting ’00s skate shoe-inspired sneakers on their runways at Paris Fashion Week. On the other side, you’ve got skaters posting videos of themselves on Instagram skating in expensive Off-White™ x Nike or luxury Louis Vuitton sneakers. A lot of these videos are being reposted by Virgil Abloh, who, having skated himself, acts as a bridge between the two worlds.

Add the fact that one of the most popular skate silhouettes, the Nike SB Dunk, is back in the mainstream limelight and is now seemingly more popular with non-skaters than those the shoe was actually designed for, and it’s easy to see why skaters are attracted by shoes not made for them.

Skateboarding culture is deeply rooted in anti-establishment and anti-fashion — which is not to be confused with not caring about fashion or looking cool, but rather not buying into the hype and values the fashion world peddles to consumers too willing to part with their hard-earned cash.]

The post Louis Vuitton’s Skate Shoe Is the Latest Chapter in Fashion & Skate’s Weird Love Affair appeared first on Travel My Day Blog.

In recent years, we’ve seen the ‘dad shoe’ go from daggy to designer: chunky, comfortable sneakers like the New Balance 990 line or the Nike Air Monarch. Once considered the pinnacle of poor taste, ‘dad shoes’ have become cool now – although if you try and explain that to a real dad, you’ll get met with incredulity. Even high fashion brands like Balenciaga, Versace and Gucci have gotten in on the ‘dad shoe’ trend.

Now it seems like the next big trend is trail shoes worn as casualwear. In the same way that dad shoes’ functional aesthetic is so appealing, the minimalistic technical nature of trail runners or hiking shoes has attracted the attention of the young and beautiful. And Nike’s noticed.

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Nike has come out guns blazing with a new trail runner-inspired shoe as part of their new ISPA line. Enter the ISPA OverReact Sandal: a shoe that might just be so ugly it’s actually beautiful.

Not quite a sandal, not quite a sneaker, these chunky monkeys are certainly divisive, to say the least. Like anything limited Nike puts out, they’re sure to sell like hotcakes, but not everyone’s on the ISPA hype train: commenters on Instagram coming up with gems like “if throw up was a shoe“, “love the treading in chewing gum look” and “who made these – Robinson Crusoe?”

Nike already has a technical trail running imprint called ACG (All Conditions Gear) but they’ve decided to really push the boat out with ISPA (Improvise, Scavenge, Protect and Adapt). Where ACG is focused on the great outdoors, ISPA is focused on “improving an athlete’s interaction with the built environment.”

ISPA’s sneakers combine aggressive styling with some of Nike’s latest product innovations, such as their new React foam technology that forms the OverReact Sandal’s chunky midsole. Nike should be applauded for pushing boundaries, but we’re not entirely convinced of the technical superiority of some of their gimmicks – take a look at their Road Warrior hightop, for example.

Techwear and outdoor gear have long had a place in mainstream fashion: Patagonia, The North Face, Arc’Teryx, Moncler, Kathmandu, Napapijri… The list goes on. Anoraks, pullovers and fleeces are all de rigeur in streetwear these days, but trail runners have historically been eschewed. Now, technical footwear brands like Salomon, La Sportiva or Danner are coming into vogue, and the sportswear giants want in on the action.

Nike’s not the only offender when it comes to apeing trail style like this: Adidas has been riding the gravy train that’s been Kanye West’s Yeezy sub-brand for years, which regularly puts out shoes that look like a bizarre combination of trail runners and alien vomit, like the Yeezy Boost 380 ‘Blue Oats’ that dropped last week.

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Let’s not be so quick to dismiss these experimental offerings, however. These radical sneakers play an important role in the development of fashion as well as athletics: these limited models are testbeds for new technologies that diffuse down into more mainstream runners.

Nike’s React foam is commonplace on their ISPA and high-end sneakers, but will eventually filter down to more accessible models. Adidas’ Boost foam was first showcased in Yeezy models before appearing in shoes at lower price points. What seems outlandish now might become commonplace in a few years’ time: sure, the OverReact Sandals might be ugly to some, but to others, they represent an exciting look at the future of footwear.

Strange times indeed.

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As fashion’s biannual roadshow continues, international showgoers are hitting the streets of London in search of inspiration. On the agenda for autumn/winter 2019? Riccardo Tisci’s sophomore collection for Burberry, Vivienne Westwood’s return to the runway with a joint womenswear and menswear extravaganza, and Victoria Beckham, who stays on the schedule after relocating from New York last season for her 10th anniversary show.

There are landmark designer anniversaries this year too – Zandra Rhodes celebrates five decades in the industry and Hussein Chalayan marks 25 years since his London debut – as well as fashion favourite Grace Wales Bonner’s first formal showcase of womenswear (she launched a dedicated capsule collection for women in June 2018), alongside her menswear designs.

In keeping with the capital’s anything-goes approach, the street style on show is eclectic to say the least. Expect to see innovative layering, acid-washed denim and acres of Burberry’s neo-beige – the shade to be seen in when sitting front row

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Although New York Fashion Week once leaned towards the commercial, over the past year both established and emerging brands have been resetting the agenda with a mix of contemporary Manhattanite cuts and whimsical shades. This season’s proceedings are set to continue that trend: The Row launched its menswear line in October 2018, and it remains to be seen whether both collections will be on the runway this week; while Longchamp’s creative director Sophie Delafontaine will show for the second time in New York. Two big brands return to the schedule: Helmut Lang, after a 2018 hiatus; and Proenza Schouler after a sabbatical year in Paris. The notable absence of Calvin Klein – following the departure of creative director Raf Simons in December 2018 – will leave a politically potent gap in the lineup.

Away from the catwalks, a cold New York winter makes fashion even more interesting for showgoers – as was the case during a snowy couture season in Paris earlier in January. How do the fashion set style it out? Think furry teddy coats and hero hiking boots, layered knits and oversized puffers. When warmth becomes a priority, it means dialling up the volume on accessories too; with a dynamic mix of vibrant scarves, bucket hats and beanies, and grab-and-go bags – it’s all in the detail.

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Τα adidas Originals παρουσιάζουν το Nite Jogger, ένα sneaker με πρωτοποριακό design που συνδυάζει iconic στοιχεία του παρελθόντος με τη σύγχρονη αισθητική. Αντλώντας έμπνευση από την ανακλαστική τεχνολογία του brand, ο σύγχρονος σχεδιασμός του sneaker αποτυπώνει μια εξελιγμένη προσέγγιση του ρετρό style, ειδικά διαμορφωμένη για τους creators του σήμερα που ακόμα και η νύχτα δεν μπορεί να τους σταματήσει.

Σχεδιασμένο για να ξεχωρίζει, το Nite Jogger εμπνέεται από το παρελθόν και οπλίζεται με την ανακλαστική τεχνολογία, δίνοντας έτσι ένα street style twist που σίγουρα θα εμπνεύσει τους creators & την sneaker κουλτούρα. Η ανακλαστική τεχνολογία κυριαρχεί στο νέο sneaker και ενισχύει την λάμψη του στο σκοτάδι. Ανακλαστικές λεπτομέρειες βρίσκονται στα κορδόνια, στις τρεις χαρακτηριστικές ρίγες της adidas, στη φτέρνα αλλά και στις επενδύσεις του παπουτσιού, συνδυάζοντας την τεχνολογία με το πρωτοποριακό design για όλους τους creators που γνωρίζουν ότι ποτέ δεν είναι αργά για να κυνηγήσουν το όραμά τους.

Το επάνω μέρος είναι φτιαγμένο από νάιλον ripstop, μαλακό mesh και σουέτ επενδύσεις. Η χαρακτηριστική τεχνολογία BOOST της adidas βρίσκεται στη σόλα του παπουτσιού, η οποία είναι υπερυψωμένη για άνεση και κατασκευασμένη για νυχτερινές εξερευνήσεις.

Επαναπροσδιορίζοντας το αρχικό colorway του Nite Jogger, το ανανεωμένο sneaker παρουσιάζει ένα μαύρο επάνω μέρος με έντονες πορτοκαλί αντιθέσεις. Η σόλα προέρχεται από το πρωτότυπο sneaker και αποδεικνύει ότι το παρελθόν αποτελεί έμπνευση για το μέλλον. Σχεδιασμένο για την αδιάκοπη αναζήτηση της δημιουργικότητας και μακριά από τους περιορισμούς της ημέρας, το Nite Jogger είναι ένα sneaker που πραγματικά ξεχωρίζει, με το μήνυμα «the speed of nite» γραμμένο σε κώδικα μορς στην σόλα του.

Ανακάλυψε το νέο Nite Jogger στο adidas Originals store (Αθηναΐδος 5 & Καλαμιώτου, Αθήνα), σε επιλεγμένα sneaker stores και στο adidas.gr, από τις 12 Ιανουαρίου.

Για περισσότερα νέα, μείνε συντονισμένος στη Facebook Page των adidas Originals καιστο @adidasoriginals στο Instagram.

The post Το νέο sneaker των adidas Originals που θα ξεχωρίσει το 2019 appeared first on Travel My Day Blog.

Aside from the technical advancements, the sneaker maintains original details like the shoe size on the toe, embossed branding, 12 fabric eyelets, bi-color laces, and lambskin/calfskin/polyester construction.

One thing to note is that these new Triple-S Clear Sole versions are made in China, and retail for $8,800 HKD (approximately $1,125 USD), roughly $115 USD more than the original variant.

The post Balenciaga Adds Clear Air Unit to Its Triple S Sneakers appeared first on Travel My Day Blog.

Nike unveils the Air Max Plus 97 hybrid sneaker in a sleek monochromatic scheme. The latest iteration features an all-over tonal black colorway with reflective accents on the wave-like uppers to boot. As far as construction goes, the shoe is equipped with a leather and mesh upper combination alongside the foam midsole with Max-Air cushioning for unparalleled comfort.

Peep the kicks above and cop one now at select retailers such as Capsule Toronto for $177 USD. Elsewhere in footwear, check out the New Balance Made In The USA 998 with pony hair.

The post Nike Releases Air Max 97 Plus in Black with Reflective Details appeared first on Travel My Day Blog.