0:00

Hi , my friend . Do you find yourself having

0:02

trouble breathing , especially during

0:04

physical activity , or feel

0:06

like you can improve your breathing and performance ? Well

0:09

, today we're going to talk about the importance of

0:11

respiratory muscle training , how

0:13

it can help you in your everyday life and running

0:16

, and the tools available

0:18

to help you with this type of training . Hope

0:20

you enjoy .

0:22

Welcome to Inspire to Run Podcast

0:24

. Here you will find inspiration , whether

0:27

you are looking to take control of your health and fitness

0:29

or you are a seasoned runner looking

0:31

for community and some extra motivation

0:34

. You will hear inspiring stories

0:36

from amazing runners , along with helpful

0:38

tips from fitness experts . Now

0:41

here's your host , richard Connor

0:43

.

0:46

Hi everyone , welcome to Inspire to Run Podcast

0:48

. Today I have the pleasure of sitting down with Mike

0:50

Bennett , who is the Scientific

0:52

and Partnership Manager at AeroFit , which

0:55

is a respiratory muscle training company

0:57

. They provide solutions for respiratory muscle

0:59

training . This is a real

1:01

interest of mine because runners

1:04

and athletes are looking

1:06

for a variety of ways to improve their performance

1:08

, whether it's through their training , through nutrition

1:11

or gear . This is

1:13

a topic that's near and dear to my heart because

1:15

this respiratory muscle training is really interesting

1:18

, just kind of , given my own performance

1:20

and my run , really excited

1:22

to spend a few minutes with Mike

1:24

to learn about him and AeroFit

1:27

and how they can help

1:29

the running community . Welcome

1:31

to the show , mike .

1:32

Thank you very much for having me . It's a pleasure to be

1:34

here .

1:36

Yeah , for sure , Mike . You've

1:38

got a great background and also

1:40

love to hear about AeroFit . Let's

1:43

just kind of get the conversation started and learn a little

1:45

bit about you , maybe a little bit about

1:47

professionally as well as personally

1:49

in your athletic journey .

1:51

Yeah , for sure we can start

1:53

back in New Zealand , which is actually where

1:55

I'm from , currently living in Denmark

1:58

working for AeroFit . My background

2:00

is quite a unique

2:02

one in the perspective of running . I

2:05

studied exercise , physiology and anatomy

2:07

at the University of Otago . Upon

2:10

graduation , just like any New Zealander

2:12

, I got itchy feet and decided to explore

2:15

the world . I told my mom

2:17

that I'll be back in six to 12 months

2:19

, and that was seven years ago

2:21

. Sorry , mom . Along

2:23

the way , I started playing semi-professional

2:26

rugby in England , which is

2:28

where I kind of really developed

2:30

a love for running . Like

2:33

any university student , I was

2:35

partying a bit more than I was training

2:37

. When I got into the kind

2:39

of higher leagues in England , I really discovered

2:42

that my fitness was there or thereabouts

2:44

. But if I was to pursue that higher

2:46

level I really had to step into

2:48

the domain of running and step out my fitness

2:50

. That kind of took a bigger

2:52

ownership of my life .

2:56

That's really interesting . It's

2:58

funny because a number of the guests that come on the

3:00

show will run

3:03

, but typically is secondary

3:05

to some other sport , whether it's rugby

3:07

or other sports . That's really interesting

3:10

. It's kind of common there , yeah

3:13

, and it's great that you're able to move for

3:15

your career and just in

3:18

life . That's something I've always wanted to do throughout

3:20

my career but never took the chance to do it . I

3:23

don't know if that time has passed for me , but

3:25

I'll live vicariously through you .

3:28

There's always opportunity to travel in the modern

3:30

age .

3:32

Yeah , for sure . So

3:34

kind of take us from there . That was

3:36

kind of introduction to running . Tell us a little

3:38

bit of running and I know there's a connection

3:40

there also with how you joined ArrowFit

3:43

to tell us a little bit about that .

3:45

Yeah . So upon the realization

3:47

that I was going to stay in

3:49

the lower leagues of rugby , near of a really

3:51

correct the full professional , I

3:53

decided to look for opportunities elsewhere

3:55

that really fell into kind of

3:57

the professional domain where I

4:00

moved to Denmark . So currently living

4:02

in Denmark and working for ArrowFit

4:04

. Arrowfit was essentially

4:06

a gate for me to get more into running

4:08

. So I was originally fit

4:11

and stuff like that . But I

4:13

found limiting factors and , being quite

4:15

a bigger guy from that rugby background , my

4:18

lungs are often overworked . So

4:20

by using ArrowFit daily

4:23

because I'm working here , I need to use

4:25

it daily . And then

4:27

it kind of opened the door for me to be able to

4:29

pursue longer runs as well as shorter

4:31

, more in high intensity runs . And this

4:33

has really like changed my relationship

4:36

with running . Before I was very

4:38

I love the word Kinesiophobia

4:41

, which is that fear of movement . I

4:43

wasn't in that kind

4:46

of extreme , but I was really knowing

4:48

if I'm going to run a 10k

4:50

my lungs are going to be burning and it's

4:52

a very uncomfortable feeling . So through

4:54

using ArrowFit I've really progressed

4:57

in my running to that longer duration .

5:00

Hmm , I love that and this is this

5:02

is what I want to get into . You know , just personally

5:05

, I've been a runner since high

5:07

school . Then I took a number of years off and

5:09

then started running just a few years ago . But

5:11

really training I'm

5:13

just the last three or four years

5:16

and I feel like my

5:18

body feels good when I'm doing my runs , whether

5:20

it's a 5k or 10k or

5:22

maybe a little bit longer than I know half marathon

5:25

, everything hurts , but you know , below that

5:27

, you know my body feels pretty good , but my breathing

5:29

, I feel , is really what challenges

5:32

me or holds me back . So , you

5:34

know , I've done a variety of training in terms

5:36

of , like , hill work and speed work

5:38

and really kind of mixing it up . But

5:41

this is an area that I feel like I need to

5:43

focus on and I'm thinking about for a community

5:45

, whether they're not running

5:47

today and , like you said , if they , if

5:50

they're moving and they feel winded , they're thinking

5:52

. Well , you know , if I run , that's really gonna

5:54

hurt . Or even for runners that are looking to

5:56

improve their performance . This is a really interesting topic

5:58

.

5:59

Yeah , for sure . And I'm gonna kind of go back

6:01

to something you really mentioned that a lot

6:03

of runners do is hill work . So

6:06

for a run yourself , you

6:08

do hill work in order to become more efficient

6:10

. Running flag around , correct , yeah

6:13

? So that's not too dissimilar to how I describe

6:16

error for it as a tool for runners . So

6:18

if you can overload the respiratory system

6:20

, you're gonna become so much more efficient

6:22

when you're under less resistance

6:25

while running .

6:27

Got it . Got it . So , like

6:29

, how does that work ? Tell us a little bit about the

6:31

technology and you

6:33

know what . What does someone do with this , with your products ?

6:38

Yeah for sure . So here

6:40

I like to kind of mention

6:42

as a three step process . The first

6:44

step is taking a lung test . The

6:47

lung test consists of your accessible

6:50

lung capacity , your inspiratory and

6:52

expiratory pressures or your one

6:54

remax how strong you actually are and

6:57

then , based on that , you're gonna track over time your improvements

6:59

, just like running a 5k . You're gonna see

7:01

changes in how fast you are

7:03

. With this , you're gonna see how strong your lungs are

7:05

. Based upon these measures

7:07

, as well as your metrics age , height

7:10

, weight and what else goes

7:12

into your kind of build up , you

7:14

are going to be able to then have a unique training

7:16

style for you . So once

7:18

you have the kind of foundation

7:20

or the test , we

7:22

then take that , your goals , and

7:25

then we give you a training program . So

7:27

the training program consists of a

7:29

unique breathing pattern . We have around 17

7:31

of them in the app and this is

7:33

quite similar to like box breathing

7:35

, circle breathing and controlled hyperventilation

7:38

, but what we offer is that against

7:40

resistance . So , on the device

7:42

itself , we have six levels of inhalation

7:44

as well as exhalation , and

7:47

you're gonna go through breathing patterns and focus

7:49

on inspiratory , expiratory strength

7:51

or things such as a epoxy

7:53

or breath holds , and what this

7:55

is gonna do is train your respiratory system to be more efficient , and

7:59

where that really matters is , as you mentioned

8:01

, in the heart , mouth on . When your lungs are screaming , your

8:03

body screaming .

8:06

Okay , okay , so this

8:08

is a training program that I'm

8:10

going to do for

8:12

a certain period of time . Is it something that

8:15

you know ? Is it like your daily vitamins ? You just do it every day , like how does that part

8:17

work ?

8:18

Yeah , so what we've done is we've kind of

8:20

put each program into a 28 day training

8:22

block . So

8:26

a bit of periodization , and the training

8:28

changes every day . The app guides you

8:30

through exactly what you need to do and it starts

8:32

off around three to five minutes a day and that's broken down into two sessions so

8:38

you can just jump on in the morning , do one year sessions

8:40

, go about your day than do another one

8:42

just before bed and you kind of splitting

8:44

your training into two small cohorts

8:47

and into 20 into your daily life

8:49

.

8:51

And you know , and I love that because you

8:53

know , one of the things that at least we talk

8:55

about here is kind of around like those habits

8:57

, right so , whether it's your habit of doing

9:00

your workouts and your runs or other habits

9:02

in your life , so having something that is daily , that

9:04

you could stick to for a specified period

9:06

of time , that's definitely , you know

9:08

, doable for any of us who are just kind of

9:11

used to getting into those types of routines . And

9:13

does it matter ? So , like right now , I'm training

9:15

for my half marathon , my next half

9:17

marathon , which is about six

9:19

weeks away , so a little bit over a month , so

9:22

that close to a half marathon . Is

9:24

this something that I would start now ? Or

9:26

is this something that I would say maybe wait till after

9:29

the half marathon and do it before my next training

9:31

block , running block .

9:32

Well , you can kind of look at it from two perspectives

9:35

. Just like any type of training , if

9:37

it's completely new to you You're

9:39

going to have that kind of delayed onset muscle

9:42

so you're going to be a wee bit sore . So

9:44

six week period , I would more than

9:46

recommend jumping on it now . But if it's kind

9:48

of that tapering two to three

9:50

weeks prior to a half , I wouldn't Just

9:54

because you're in your routine , you're

9:56

really ready to go , you know your body

9:58

. But six weeks out I'd more than

10:00

recommend jumping on it and experimenting

10:02

a little . So then you had that time to become a little

10:05

bit more A

10:07

climatized to the type of training , if you like mm

10:10

, hmm , mm , hmm .

10:11

Okay , that's good advice . So

10:13

you know , tell me what success have

10:16

you seen , you know , with , with folks

10:18

that are using this , and you know if you have any success

10:20

story specifically for runners , because I think

10:22

this could be used really for anybody

10:24

, regardless of you know what sport they're doing

10:26

or what level of activity

10:29

that they're doing obviously Getting

10:31

off the couch right , anything more than that but what

10:34

kind of what kind of success have you seen

10:36

?

10:38

I really varies . As you mentioned , it

10:40

can be used by such a wide range of people

10:42

. So we see people who are Really

10:45

beginning . You know the old

10:47

couch to 5k kind of challenges

10:50

and stuff like that . Then people really excel

10:52

in it and that is purely because

10:54

They've never used these muscles

10:56

before , so anything is really gonna impact

10:58

it better . That elite level like

11:01

in the office we have a Olympic

11:03

steeple chaser on it in the 3k discipline

11:05

and the way he mentions it

11:07

is Allows him to

11:09

kind of have that trust in his lungs . So

11:11

he uses a in a four-week

11:14

block leading up to a bigger race and just

11:16

having that so kind of subconscious

11:19

trust in his lungs again allowing it to

11:21

open up and he

11:23

sees his , his

11:25

lung capacity stays about the same because

11:27

he's accessing his kind of physiological potential

11:30

or anatomical how big his ribcages but

11:33

then what he really knows is his inspiratory

11:36

pressure really rises and

11:38

this allows him to become more efficient at breathing . So

11:41

that's where the benefit really comes from at that

11:43

elite level .

11:45

Okay , okay , and you

11:47

know , to kind of to that point , one thing that we

11:49

haven't talked about yet but we talked

11:51

about , you know , kind of before the conversation

11:53

was around , like that VO to

11:55

max , like that's something that we

11:57

track as runners . You know , there's , there's tests that

11:59

we could do just to see where we are , and it

12:02

varies over time , right , depending on what

12:04

our age is and , I

12:06

believe , our fitness level . So you know , how

12:08

would someone make that correlation

12:10

between what they see from a VO

12:12

to max versus , like , the benefits they'll

12:15

get from from arrow fit ?

12:17

this is a really great area

12:19

in literature actually , because respiratory

12:22

muscle training is kind of research

12:25

on the Whole

12:27

range of people , from people who are

12:29

coming off ventilator , suffering from COPD

12:31

, asthma , and the people in the

12:33

very impaired situations or

12:35

the below where they are expected to be

12:37

. They do send in Christian V2

12:39

max , but then on the

12:42

Extreme upper end you're

12:44

not gonna see much of an improvement in

12:46

respiratory and their to max

12:48

sorry , especially if

12:50

oxygen isn't the limiting

12:52

factor . So they're to max is

12:54

determined through a lot of things such as how

12:57

efficient the cells are at utilizing , how

13:00

it diffuses into the muscle

13:02

, and you can pump

13:04

as much oxygen in as you want , but if there's

13:06

another roadblock somewhere , you're really

13:08

gonna be struggling

13:11

to see and and increase and via

13:13

to max just from respiratory muscle training alone

13:15

.

13:16

Okay and then . But is that necessary

13:18

, right ? Do I need to see that VO to

13:21

max increase to see then a

13:23

corresponding increase in perform , in my own

13:25

performance ?

13:26

No . So that's quite a big misconception

13:29

around breath work . Respiratory

13:31

muscle training is there to max

13:34

, is the be all , end all of breathing

13:36

performance . So if you're

13:39

really increasing , for example

13:41

, your Interpretorium exporter

13:43

pressure of how efficient you are pulling

13:46

Aaron and pushing out , then

13:48

your respiratory system is actually

13:50

going to be a lot more utilized . So

13:52

you're aware of the like phenomenon

13:54

called the metabolic reflux .

13:58

I'm not aware of that now .

14:00

So this is kind of a speculated

14:04

area where , as you're performing

14:06

, you have 100% of oxygen utilization

14:09

right and if your

14:11

locomotor muscles your legs and arms

14:13

are taking 50% , and then your

14:15

respiratory functions , your

14:17

brain kind of the stuff given in your life is taking

14:19

50% , when you

14:21

start working harder there's more demand

14:23

on your respiratory system so they start stealing

14:25

oxygenated blood from your locomotor

14:28

muscles . So I might go to 60%

14:30

of your oxygenated

14:32

blood is in your lungs , keeping you alive

14:34

, and only 40% in your legs . By

14:37

being more efficient in the respiratory system

14:39

you're actually going to be able to balance

14:42

that out for a more prolonged period

14:44

of time . So we see a lot in

14:47

climbers and cycling , so

14:49

they can kind of excel up their climb

14:51

a lot more , but also in

14:53

halves and full marathons . Even

14:55

to that extent is you don't hit

14:58

the wall as such Okay , okay

15:00

.

15:02

So basically , it's going to make your and we

15:05

talked about this before , but you

15:07

gave a really good explanation there so it's

15:09

going to make your respiratory system more efficient

15:11

, and not

15:13

only more efficient in using the oxygen , but leaving

15:16

more oxygen for the other parts of your body

15:18

.

15:18

Yeah for sure , because there is that finite

15:21

amount of oxygen you can get in , and

15:23

when your body is running more efficient , it's

15:26

going to utilize it for performance rather

15:28

than the areas that are going

15:30

to keep you alive .

15:32

Okay , All right , that's interesting . Well

15:35

, it's funny that you say it that way , because when

15:37

I'm running the half marathon , I feel like I'm fighting for my

15:39

life , so I guess it's a very relevant

15:41

way to describe it Exactly

15:43

. That's cool

15:46

, Okay . So thank you for sharing

15:48

that . That's really helpful . And it's helpful to understand

15:50

kind of the science

15:52

behind , or the philosophy behind , respiratory

15:54

muscle training and the benefits that we get

15:56

as runners when we can

15:59

use it right . It's like

16:01

you said , if it's a couple of weeks before you

16:03

know big race , probably not the best time to do it , but

16:05

six weeks , you know , it's probably an okay time for

16:07

you to kind of get started in this . I

16:09

love how it's . You know you have those

16:11

training blocks , so you deliver

16:14

the training plan to me

16:16

as a runner and a user

16:18

of the solution , and then I had that training

16:20

block where I could use it every day for that specified

16:23

period of time . So that's really helpful

16:25

to know . So you know , let's talk a little bit more

16:27

about you . So you mentioned that you

16:30

know kind of joining the company

16:32

and now using the device and now you're

16:34

running . So you know , tell me a little bit more about

16:36

your journey , you know , using the device or how

16:39

your running journey has progressed .

16:41

Yeah . So I'm just naturally

16:43

an insanely inquisitive

16:46

person , like if something comes to

16:48

my mind , I just want to explore it . And

16:51

of course , we know the big

16:53

buzzword around breathing at the moment is

16:56

nasal breathing . So

16:58

everyone loves nasal breathing , especially

17:00

because of James Nestor's Breathe book and Oxygen

17:02

Advantage and everything else that's coming around , and

17:05

I wanted to know how Erypha

17:08

helps with nasal breathing . So a little

17:10

experiment I did on myself , which , looking

17:13

back , was horrible . But before

17:15

I started training with Erypha , I taped my mouth and

17:18

ran a 5K as fast as I could

17:21

. That was horrible . Wow , I

17:24

ran around a 38

17:26

minute 5K and

17:28

it was the worst 38 minutes of my life

17:30

. But by

17:33

training with Erypha I actually became

17:35

a lot more comfortable with breathing

17:37

through my nose while running at a higher intensity

17:39

. So I

17:41

got down to about

17:43

28 minutes with my mouth

17:45

taped and I know that's not a fast

17:48

5K but that's a 10 minute improvement . And

17:51

what this came down to is your nasal passage

17:53

offers around 10 centimeters of

17:55

water resistance and

17:57

Erypha goes up to 250 centimeters

18:00

of water resistance . So essentially

18:02

, breathing 25 times harder through Erypha

18:04

made my nose feel like it was nothing . So

18:08

that's a very interesting

18:10

way of looking at it from a kind of

18:12

personal running perspective .

18:14

Okay , so tell me about that , because

18:16

actually that's something that I'm probably terrible

18:19

. Today I don't

18:21

do any nasal running , I'm not sure

18:23

. I think I'd be pretty afraid to take my mouth shut

18:25

and run . So I'm not

18:27

sure I would be able to do that . But

18:30

so what are the benefits of that ? So that I

18:32

mean so . I think the example that you

18:34

gave just showcases the power

18:37

of the device and how it can help you . But

18:39

what would be that benefit of that nasal running

18:41

?

18:42

With the nasal breathing you're more

18:45

likely to go into that diaphragmatic

18:47

breathing , to breathing deeper , and

18:49

what this does is it allows you to kind of activate

18:52

the parasympathetic nervous system or the rest

18:54

in the chest . And

18:56

if you're kind of in that hyperventilation

18:58

, upper coastal breathing to up in your

19:00

shoulders , you're really going

19:02

to go into the final flight and that's when you

19:04

might just make a dumb decision

19:07

and push the pace a bit too fast

19:09

because you're overexcited . This actually allows you to calm

19:11

down and relax into the

19:13

run a lot more , as well

19:15

as filtration

19:18

and stuff like that . So the nasal passage

19:20

has natural filtering

19:22

as well as an increase in nitrous

19:24

oxide production . So you're just

19:26

going to become a cleaner , more efficient runner and

19:30

, like you mentioned , a lot of people do struggle

19:32

with nasal breathing through running

19:34

.

19:36

I feel like we need to have a whole episode just dedicated

19:38

on this topic , because this is something that I should

19:40

probably know or be doing and , honestly

19:43

, hadn't given it any thought .

19:45

Yeah , surprising Breathing

19:47

is the first thing we do in life and so last thing

19:49

we do in life , but it is literally

19:52

the most overlooked thing we do in life .

19:54

I just want to dive into this topic a little bit more

19:56

. So is this Is

19:59

this how someone can start like using using

20:01

this device and then slowly

20:04

kind of shifting towards nasal

20:06

breathing , and is there , are there any other alternatives

20:08

than you know kind of the stream

20:11

of taping your mouth shut ? Is there something that someone

20:13

could do kind of along the way to ease

20:15

them into that ?

20:17

Yeah for sure . So if

20:20

you're gonna be a strong to breathe , you're gonna be more

20:22

efficient breathing through the nose , and Then

20:25

there's a magnitude of other

20:27

ways you can kind of prepare

20:29

yourself for this . So I've heard

20:31

of people holding a wee bit of water in their mouth

20:33

. So they just run

20:36

with half a mouthful water . So

20:38

then if they suddenly need to breathe they can

20:40

. But it kind of is that Physical

20:43

barrier to breathing through your nose . Of

20:45

course , nasal breathing is an optimal

20:48

. Once you get around 80%

20:50

of your VO2 max you should start mouth

20:53

breathing because it's a bigger pipe you can pull

20:55

more air in . But in the lower

20:57

kind of intensities nasal breathing is

20:59

a bit more beneficial .

21:03

Okay , so if I'm doing you know , long

21:05

run , zone 2 heart rate , I Pretty

21:09

much should be able to do nasal breathing for that run

21:11

.

21:11

Yeah if you can I

21:13

think Huberman talks about it a lot is Zone

21:17

2 you should be able to talk , and

21:19

if you can talk you should be able to breathe through your nose

21:21

. So it's kind of like a causation

21:23

thing and it's just a really nice

21:25

kind of conscious way of monitoring how

21:28

intense you're training .

21:29

Okay , okay , and then you

21:32

know , I know we talked about some of the technical terms

21:34

here that we don't talk about too often on the show . So

21:36

you know , just in terms of the heart rate we're

21:38

talking about , the zones is related to heart rate right

21:40

, and that's personalized for every

21:42

individual . So there's zones one

21:44

through five and there's training that's

21:47

associated with those that you know a

21:49

running coach or fitness professional can provide

21:52

to you . So you know , I shared a little bit about

21:54

my story about a year ago . I

21:56

did the same half marathon and I do in about six

21:58

weeks and I PR'd

22:01

, but I didn't get to where I wanted to be . So I told my coach

22:03

I will do whatever you tell me to do

22:05

. You just need to help me get to the time that I

22:07

want . And the the key

22:09

change that we made in my training program is we went from

22:12

, you know , training by distance

22:15

and time , now

22:17

by I'm sorry , distance and speed , now

22:19

to time and heart rate , and the

22:21

focus has been more on time on my feet , but also

22:24

making sure that you know , a more

22:26

diverse in terms of my training right , whether

22:28

it's , you know , kind of lower heart rate zones

22:30

, easy pace , versus , you

22:32

know higher heart rate zones and then you know

22:34

harder training . So that's the big change that

22:36

I made . So just you know , for a listener

22:38

is you know heart rate training is something that I

22:41

would . That has been good for me . I've

22:43

definitely seen an improvement in

22:45

doing that and I don't probably

22:47

talk about it as much , so probably need to have a

22:49

Whole conversation around that

22:51

as well .

22:52

Yeah , heart rates are in training is phenomenal

22:55

. That way you can really individualize it as well

22:57

and Just make everyone these

22:59

days monitors their heart rate through a garment

23:02

app or another watch . So it's such

23:04

an accessible thing , especially

23:06

compared to 10 years ago , and it's

23:08

great to hear you're getting really good performances

23:10

.

23:11

You know , my heart rate has been improved

23:13

since I started a year ago . Right , I probably

23:16

ran I don't know 11

23:19

, 12 minute miles and I'm already in

23:21

almost in zone four , and

23:24

so now I've seen a marked

23:26

improvement , you know , year over year in that case

23:28

, and I've also run a few races

23:31

where I'm starting to also see improvements , where

23:33

, you know , just not even so much in the

23:35

time , but also in how I feel , like

23:37

I don't feel like I'm completely dying

23:39

, you know , as once I get past

23:42

mile eight or nine , like it's still hard

23:44

, but I'm not , you know , fighting for my life

23:46

, as I was kind of joking around before . So that that's

23:48

kind of improved .

23:50

Yeah , that's really cool to hear , and it's gonna be

23:52

interesting to see how you actually get your

23:54

time closer .

23:56

Well , that's , that's one of the reasons why we're having this conversation

23:59

. Right , I'm looking for ways to improve and this

24:01

is an area that I feel is a

24:03

gap for me . So , and I'm sure

24:05

for our listeners there , there might be others

24:07

that are thinking that this is kind of one of

24:09

their limiting factors . Right , maybe they're their

24:12

legs feel good and it feels strong , but maybe

24:14

you know around that breathing is where they might need

24:16

help . So , really excited to to

24:18

have this conversation with you , and you

24:20

know I love to learn , you know well . First

24:22

, I'd like to ask what

24:24

is the one thing that you would say

24:26

to our community to inspire

24:29

them to run and use a respiratory

24:31

muscle training ? You know solution .

24:34

Well , for me , the thing that's really Benefited

24:38

me the most from respiratory muscle training into

24:40

my running is I can hold a conversation while

24:43

I'm running . I'm

24:45

a social runner . I'm not going out to compete

24:47

, so if I can go for a run and have a conversation , it's kind of

24:50

that kind of all-encompassing health

24:52

. So I'm getting that social

24:54

connection . I'm

24:57

getting the physical benefits , but I'm enjoying it a lot more and

24:59

it's making me want to run more . So Going

25:03

for that run , having a conversation , it's

25:05

just added a unique aspect to my run .

25:09

I love that . I love that I personally

25:11

am a solo runner . I am excited to see people at races , but

25:14

when I do my rides I'm not . I'm normally not

25:16

having a conversation with someone . I

25:18

guess , like if I'm on the phone then you know I'll do that sometimes

25:20

on my long run . But

25:23

but I could totally see that . I think that's , you

25:25

know , that's one of the benefits of running is the running community , and

25:29

it is . It can be a

25:32

social sport , you know , unlike some others

25:34

where you're really just competing right and special , those team

25:36

team sports . So

25:38

I totally get that and that's great , that this that's

25:42

great advice for a community , for those that that

25:44

do run and run groups or friends or

25:48

accountability partners , that this will help them kind of in their

25:50

breathing and to have conversations during the runs .

25:54

Yeah , and then another aspect I feel like

25:56

we haven't touched on too much with breath work or respiratory muscle training is

25:58

recovery . So

26:01

how important would you say recovery is

26:03

to you in your running journey ?

26:06

Oh , very important , especially as

26:08

I've ramped up my training right so now

26:10

I feel like I need more recovery

26:12

, so it's very important .

26:14

Yeah , because one really nice aspect

26:16

of Aerofit itself is

26:18

the unique training kind of styles

26:20

of breathing I mentioned earlier . They

26:23

have like down regulation

26:25

or ones that are more directed

26:28

towards sleep and recovery . So

26:30

what I really like to do with my Aerofit

26:33

is down regulate before bed

26:35

so I chuck on a five minute

26:37

mindfulness , which is

26:39

prolonged exhalations , which

26:42

clears that carbon dioxide . One

26:45

thing I measure is my asterisk floor on

26:47

my garment and

26:49

that can go down by about 20 to 30 points

26:51

and if I actually do that my HRV

26:54

or heart rate variability actually increases

26:56

while I do it . So that

26:58

down regulation kind of sleep

27:01

hygiene , if you like , really improved

27:03

with respiratory muscle training as well . So that's

27:05

a cool aspect you could try in your kind of daily

27:07

life .

27:08

Love it , love it . That's really

27:10

great to know so so many benefits

27:12

, right ? So benefits if you're , no matter

27:15

what you're doing , right . If you're moving , you'll

27:18

benefit from respiratory muscle training

27:20

. If you're a runner , we talked about some

27:22

of the benefits there and some of the things that you'd

27:24

be able to do as a result perform

27:26

better , have conversations with your fellow

27:29

runners . And then recovery

27:31

. I think that's really an important point . We've

27:33

talked about that kind of in different settings

27:35

just around . You know recovery

27:37

gear or things you could do to recover , so

27:40

this is one more solution

27:42

to add to recovery . That's really great .

27:45

For sure , and it's kind of one of

27:47

those ticks of the boxes the performance

27:49

side as well as the recovery . So

27:52

you kind of a win-win solution .

27:54

Love it . Love it , mike

27:56

, love this conversation . You just shared

27:59

so much , so much value with our

28:01

community . You know , I'd love to know , like

28:03

, what's next for you as a runner and what's

28:05

next for AeroFit .

28:07

Well , next is in

28:09

Copenhagen . Actually , we have a really cool event

28:11

called the DHL Fund Run and that's where

28:13

companies have a team of five and everyone

28:15

does a 5k . So we have

28:18

that in about three weeks and it's not

28:20

the place to PR , it's a couple of thousand

28:22

people running a little 5k , dirt tracks

28:24

or there's dirt , and that

28:26

to me is like kind of the optimize

28:29

. What I love about running is that community which

28:31

you mentioned . The running community is phenomenal . So

28:33

that's coming up in a few weeks . We're excited

28:36

for that and then for AeroFit

28:38

is just continuing to bring

28:41

better breathing to the world . So everyone

28:43

breathes , everyone can improve . So if we can

28:45

share that message through people such

28:47

as yourself and really expand

28:50

the knowledge and allow people to

28:52

perform optimally , Awesome

28:54

, awesome , mike , thank you so much .

28:56

How can our community find and follow AeroFit

28:59

online ?

29:00

Yeah , so AeroFitcom

29:02

is just our standard website

29:04

, and then , of course , we're on Instagram

29:06

AeroFit , and then across

29:09

other socials as well .

29:10

All right . Well , I will include all the information

29:13

in the show notes to make it easy for our listeners

29:15

to find you and follow you , and

29:17

Mike , thanks again for this information . I

29:20

learned a lot . I know our listeners did as

29:22

well , and there's a lot of benefits that we can

29:24

gain from this . So thanks again for coming

29:27

on the show and have a great day .

29:28

No worries , thanks for having me .

29:31

That's it for this episode of Inspire

29:33

to Run Podcast . We hope you are

29:35

inspired to take control of your health and

29:37

fitness and take it to the next level . Be

29:40

sure to click the subscribe button to join our community

29:42

and also please rate and review . Thanks

29:45

for listening .