Maintaining a Good Heart Rate while Cross Country Running

Video Transcript

"Hi, my name is Peter with Expert Village. Today I'm going to talk to you about competitive cross country running. In this section I'm going to talk to you about maintaining a good heart rate throughout your competitive cross country running course that you have set out. With that, that is actually the result of how your breathing is going to be. For those of you who don't know, you want to breath in through your nose and breath out through your mouth. A lot of times when you're running if your running in the morning which in most cases for a lot of you or in the later evening when it's a little bit chillier, sometimes we get cramps on the side of our stomach so what you want to do is just get your hands like this and just cup them over your mouth. The reason for that is you want to get the warm air that is in there and you just breath it in through your nose, breath out through your mouth and you do that a couple of times for the pain to actually leaves from the rest of your body. Now as far as breathing techniques I'll show you real quick you just want when you're running you just breath in, breath out. As you increase the speed of your running to make your breath a little bit quicker, you just do kind of a quick short breath. So you'll just go (breathing) when you're running and that is basically the breathing techniques that you want to do your cross country running. So for those of you again recap if you do feel pain on the side, just remember to cup your hands tightly, put them over your mouth while you're running. You don't have to stop so that you can continue in the race you just put it over your mouth breath in and breath out and that is to get all that warm air into your lungs and then it just leaves out."